High-Protein Lemon Pepper Chicken Rice Bowl

This high-protein chicken rice bowl is the gym-day dinner that isn't boiled chicken. Juicy, zesty lemon pepper chicken goes over rice with crunchy salad and a creamy lemon-curd dressing.

Made with 300 g of chicken breast split between two bowls, each one gets 30+ g of protein from the chicken alone. One pack of Lemon Herb Pepper is the only seasoning in the whole bowl.

Prep: 20 min (includes 15 min marinating) · Cook: 15 min · Total: 35 min · Makes: 2 bowls · Course: Lunch · Cuisine: Indian

Why you'll love it

  • 30+ g protein a bowl. From the chicken alone.
  • Meal-prep friendly. The chicken and rice keep for 2 days.
  • No extra spices. One pack seasons it all.

Ingredients for a high-protein chicken rice bowl

  • 300 g boneless chicken breast (or thigh)
  • 1 pack Lemon Herb Pepper
  • 40 ml water
  • 1–2 tbsp melted butter or ghee
  • 1½ cups cooked plain rice (or millet or quinoa)
  • 1 cucumber, 1 tomato and ½ onion, diced
  • 1 cup shredded lettuce or cabbage
  • ½ cup boiled sweet corn (optional)
  • Dressing: ½ cup hung curd, 1 tbsp lemon juice, 1 tsp honey, 1 tbsp olive oil, 1–2 tbsp water
  • Lemon wedges and mint or coriander, to finish

How to make a lemon pepper chicken rice bowl

  1. Cut the chicken. Cut it into strips or bite-sized pieces. Pat dry.
  2. Marinate in Lemon Herb Pepper. Mix the blend with 40 ml water and the melted butter or ghee. Coat the chicken and leave for 15 minutes.
  3. Air fry the chicken. Air fry at 200°C for 12–16 minutes, turning halfway. Breast cooks faster than thigh, so start checking at 12 minutes and pull it at 75°C. Rest for 3 minutes, then slice. Pan option: medium-high with a little butter, 8–10 minutes.
  4. Make the dressing. Whisk the hung curd, lemon juice, honey and olive oil. Loosen with water until it pours.
  5. Build the bowls. Divide the rice between two bowls. Add the cucumber, tomato, onion, lettuce and corn in sections, then the sliced chicken.
  6. Finish. Drizzle with the dressing and add a squeeze of lemon and a few herb leaves.

Tips for the best chicken rice bowl

  • Don't overcook breast. Pull it at 75°C and let it rest. It keeps cooking for a minute or two.
  • Meal prep. Cook the chicken and rice, then store them separately in the fridge for up to 2 days. Dress on the day.
  • For the lunchbox, pack the dressing in a small separate container.

High-protein chicken bowl FAQs

How much protein is in this chicken bowl? Raw chicken breast has roughly 23 g of protein per 100 g, so 150 g per bowl gives about 34 g from the chicken. The curd dressing adds a few grams more.

Is it good for meal prep? Yes. Cook the chicken and rice ahead and keep them in the fridge for up to 2 days. Add the salad and dressing when you eat.

Breast or thigh? Breast is leaner; thigh is juicier and takes 2–3 minutes longer. Both work with the same pack.

Can I make it a wrap? Yes. Roll the chicken, salad and dressing in a roti or tortilla.

Ready to make it? Get Lemon Herb Pepper. Just want the chicken? Try our lemon pepper chicken in the air fryer. Want a wrap night? Make chicken shawarma at home.

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