This quick meal prep dish brings warm, savory flavors and a satisfying mix of soft rice, tender chicken, and slightly crisp mixed vegetables. The soy sauce gives a salty, umami lift while olive oil adds a smooth mouthfeel. Texture is simple and comforting: fluffy rice, bite-sized chicken, and vibrant veggies all in one skillet. It’s easy because it uses cooked ingredients and a single pan to finish — perfect for busy weeknights or a simple lunch box. For a fast serving idea, top with a fried egg or a sprinkle of sesame seeds for crunch and color. For other fast ideas, see this collection of ground beef recipes for quick and easy meals.
Why You’ll Love This Quick Meal Prep
- Ready in about 10 minutes if you start with cooked rice and cooked chicken.
- One-pan finish keeps cleanup low and flavors joined.
- Balanced: starch, protein, and veggies in a single container.
- Mild soy sauce seasoning appeals to most palates and pairs with many sides.
- Flexible — works with frozen or fresh mixed vegetables.
- Great for batching: divide into containers for easy weekday lunches.
- Cost-effective: uses simple, common pantry staples.
- Easy to customize with herbs, hot sauce, or crunchy toppings.
What Is Quick Meal Prep?
Quick Meal Prep is a simple skillet-style bowl built from cooked rice, diced cooked chicken, mixed vegetables, soy sauce, and a bit of olive oil. It tastes savory and familiar: the soy sauce gives salty depth; the chicken adds savory protein; vegetables add freshness and texture. The cooking method is a fast reheating and flavor marrying in a large skillet over medium heat. The overall vibe is clean, practical comfort food — ideal for a weeknight dinner, a make-ahead lunch, or a low-effort meal prep routine.
Ingredients for Quick Meal Prep
Main Ingredients
- 2 cups cooked rice
- 1 cup cooked chicken, diced
- 1 cup mixed vegetables (frozen or fresh)
- 2 tablespoons soy sauce
- 1 tablespoon olive oil
- Salt and pepper to taste
Ingredient Notes (Substitutions, Healthy Swaps)
- Cooked rice: Use white, brown, jasmine, or basmati rice. For lower carbs, swap with cauliflower rice (optional).
- Cooked chicken: Use leftover rotisserie chicken, grilled breast, or shredded chicken; you can also use turkey or a plant-based cooked protein (optional).
- Mixed vegetables: Frozen mixed peas/carrots/corn/green beans work well and save time. Fresh vegetables add brightness—dice carrots, bell peppers, or snap peas.
- Soy sauce: Use low-sodium soy sauce to control salt, or swap with tamari for a gluten-free option.
- Olive oil: Substitute with avocado oil or any neutral cooking oil.
- Salt and pepper: Taste before adding salt if your soy sauce is salty.
Step-by-Step Instructions
Step 1 – Heat the skillet
Place a large skillet over medium heat and add 1 tablespoon olive oil. Let the oil warm for 30–45 seconds until it shimmers.
Visual cue: The oil should move smoothly across the pan and look slightly glossy.
Step 2 – Add the chicken and vegetables
Add 1 cup diced cooked chicken and 1 cup mixed vegetables to the skillet. Stir and cook until everything is heated through and vegetables are tender.
Pro cue: If using frozen vegetables, cook 3–4 minutes longer to remove any chill and excess moisture.
Step 3 – Add the rice
Add 2 cups cooked rice to the skillet. Break up any clumps with your spoon or spatula so the rice mixes evenly with the chicken and vegetables.
Step 4 – Season with soy sauce and finish
Pour in 2 tablespoons soy sauce and stir well so the rice and chicken pick up the flavor. Season with salt and pepper to taste.
Visual cue: The rice should look evenly coated and slightly glossy from the soy sauce.
Step 5 – Cook briefly to combine
Cook for an additional 2–3 minutes, stirring occasionally, until everything is well combined and completely hot.
Pro cue: Keep heat at medium to avoid browning too much; you want warmed-through texture, not crispy.
Step 6 – Divide and store
Remove from heat. Divide into meal prep containers and store in the fridge for quick meals throughout the week.
Visual cue: Containers should cool slightly before sealing to avoid condensation.
Pro Tips for Success
- Use cold, day-old rice if possible — it separates easily and reheats without getting mushy.
- If rice is clumped, break it up with a fork before adding it to the pan.
- Keep heat at medium; too high and the chicken dries or vegetables burn.
- Taste before adding salt; soy sauce can add most of the needed salt.
- For even heating, spread ingredients in an even layer and stir gently.
- If using fresh vegetables that release water (like mushrooms or zucchini), cook them a bit first to avoid a watery mix.
- If batch-cooking for many days, slightly undercook the vegetables so they don’t get mushy after reheating.
Flavor Variations
- Optional: Add a splash (1 tsp) of sesame oil at the end for toasted, nutty notes.
- Optional: Stir in a chopped green onion and a squeeze of lime for brightness.
- Optional: Add a teaspoon of chili paste or a few red pepper flakes for heat.
- Optional: Swap soy sauce for teriyaki sauce for a sweeter glaze (reduce added salt).
- Optional: Toss in a handful of chopped cilantro or parsley right before serving for fresh herb flavor.
- Optional: Sprinkle with crushed peanuts or toasted sesame seeds for texture.
Serving Suggestions
- Serve with a fried or soft-boiled egg on top for extra protein and richness.
- Pair with a simple side salad or steamed greens for a light dinner.
- Add hot sauce, sriracha, or chili oil at the table for heat lovers.
- Plate in a shallow bowl and garnish with sliced green onions for a restaurant-style look.
- Serve in meal prep containers for easy weekday lunches.
- Bring along a small container of soy sauce or dressing for added seasoning at mealtime.
Make-Ahead, Storage & Reheating
- Make-ahead: Cook rice and chicken ahead of time and store separately in the fridge. Vegetables can be prepped or kept frozen until ready to use.
- Fridge storage: Store in airtight containers for up to 3–4 days.
- Reheating: Reheat in a skillet over medium heat with a splash of water or a little oil to restore moisture. Microwave in 60–90 second bursts, stirring between, until hot.
- Texture changes: Rice can firm up in the fridge; add a small splash of water when reheating to refresh it. Vegetables may soften after a few days, so plan to eat within 3–4 days for best texture.
Storage and Freezing Instructions
- Fridge: Keep in airtight containers for 3–4 days.
- Freezing: Freezing cooked rice with mixed vegetables and chicken can change texture; rice often becomes slightly dry and vegetables can become soft. If you freeze:
- Cool completely, transfer to freezer-safe containers or heavy-duty bags, and freeze for up to 2 months.
- Thaw overnight in the fridge before reheating slowly in a skillet with a splash of water.
- If freezing is not recommended: For best texture, it’s better to freeze components separately (rice or chicken) and assemble fresh when reheating.
Nutrition Facts (Per Serving)
Calories | Protein | Carbs | Fat | Fiber | Sodium
—|—:|—:|—:|—:|—:
Approx. 360 | 24 g | 38 g | 10 g | 3 g | 700 mg
Estimates vary by brands and portions.
FAQ About Quick Meal Prep
Q: How many servings does this recipe make?
A: This recipe makes about 2 generous servings or 3 smaller portions, depending on appetite.
Q: My rice is dry after reheating. How do I fix it?
A: Add a splash of water or a teaspoon of oil while reheating in the skillet and stir gently until moist.
Q: Can I use raw chicken instead of cooked chicken?
A: You can, but you must cook it fully first. Cut into small pieces and cook in the skillet until no longer pink before adding vegetables and rice.
Q: The dish tastes too salty. What can I do?
A: Add more rice or a squeeze of fresh lime to balance salt; use low-sodium soy sauce next time.
Q: Can I make this vegetarian?
A: Yes. Replace cooked chicken with cooked tofu, tempeh, or an extra cup of mixed vegetables (optional).
Q: Will frozen vegetables make this watery?
A: Use medium-high heat and cook off extra water, or thaw and drain frozen vegetables before adding to reduce moisture.
Notes
- Use day-old rice for best texture when reheating on the skillet.
- Slice chicken into even, bite-sized pieces so everything heats evenly.
- For color and crunch, finish with fresh scallions or chopped raw bell pepper.
- Store in shallow containers for faster cooling and safer fridge storage.
- If you like a little char, press the rice into the pan and let it sit undisturbed for 1 minute to form light crispy bits.
Troubleshooting
- Bland flavor: Add an extra splash of soy sauce, a pinch of salt, or a squeeze of citrus to lift flavors.
- Overcooked chicken: Reduce reheating time and use diced pre-cooked chicken to warm gently rather than cook.
- Watery mix: Cook frozen vegetables longer to evaporate water or drain thoroughly before adding.
- Burnt bottom: Lower heat and stir more frequently; use a heavy-bottomed skillet for even heat.
- Rice clumps: Break clumps before adding and spread rice across the pan to warm evenly.
- Veggies too soft after reheating: Slightly undercook fresh vegetables during initial cook; they’ll finish during reheating.
Final Thoughts
This Quick Meal Prep recipe is a fast, flexible way to turn basic cooked ingredients into a tasty, ready-to-go meal. It works well for busy schedules and adapts easily to what you have on hand, making it a reliable staple in your meal planning rotation.
Conclusion
For another easy meal-prep idea with similar convenience, try this Easiest Burrito Bowl Meal Prep which follows the same simple make-ahead philosophy.
Quick Meal Prep
Ingredients
Main Ingredients
- 2 cups cooked rice White, brown, jasmine, or basmati rice.
- 1 cup cooked chicken, diced Use leftover rotisserie chicken, grilled breast, or shredded chicken.
- 1 cup mixed vegetables Frozen or fresh vegetables such as peas, carrots, corn, or green beans.
- 2 tablespoons soy sauce Low-sodium soy sauce can be used for a healthier option.
- 1 tablespoon olive oil Can be substituted with avocado oil or any neutral cooking oil.
- to taste Salt and pepper Taste before adding salt as soy sauce may add enough.
Instructions
Preparation
- Place a large skillet over medium heat and add 1 tablespoon of olive oil. Let it warm for 30–45 seconds.
- Add 1 cup of diced cooked chicken and 1 cup of mixed vegetables to the skillet. Stir and cook until heated through and vegetables are tender.
- Add 2 cups of cooked rice to the skillet, breaking up any clumps to mix evenly.
- Pour in 2 tablespoons of soy sauce and stir well until rice and chicken are evenly coated.
- Cook for an additional 2–3 minutes, stirring occasionally.
- Remove from heat, divide into meal prep containers, and store in the fridge.