Chile Lemon Rice Bowls

Chili Lemon Rice Bowl in a black meal prep dish

Chile Lemon Rice Bowls

Chile Lemon Rice Bowls made with chicken thighs in a yogurt marinade with garlic, onion, lemon juice and a combination of vegetables and rice. This recipe uses shredded cabbage to add volume to the meal without increasing the caloric load by too much.
20 Minutes
40 Minutes

Per Serving – Makes 5

473 Calories

43g C | 42g P | 11g F

How to Meal Prep Chile Lemon Rice Bowls

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Chili Lemon Rice Bowl in a black meal prep dish

Chile Lemon Rice Bowls

4.64 from 46 votes
Course: Main Dish
Cuisine: meal prep, Mexican
Keyword: chicken, gluten free, meal prep, under 500 calories
Prep Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour
Servings: 5 servings
Calories: 473kcal
Chile Lemon Rice Bowls made with chicken thighs in a yogurt marinade with garlic, onion, lemon juice and a combination of vegetables and rice. This recipe uses shredded cabbage to add volume to the meal without increasing the caloric load by too much.
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For the Rice

For the Chicken

  • 2 lbs (908 g) boneless skinless chicken thighs
  • cup (150 g) plain nonfat Greek yogurt
  • 1 tbsp (8 g) chili powder
  • 1 tbsp (8 g) onion powder
  • 1 tbsp (8 g) garlic powder
  • 1 tsp (6 g) salt
  • 1 tbsp (15 g) lemon juice

For the Vegetables

  • 2 medium (300 g) bell peppers any color works
  • 1 small (125 g) onion
  • 12 oz (340 g) shredded cabbage
  • 1 (20 g) chile pepper optional
  • 1 tsp (3 g) onion powder
  • 1 tsp (3 g) chili powder
  • 2 tbsp (30 g) oil
  • 1 tbsp (15 g) minced garlic
  • 1 tbsp (15 g) lemon juice
  • 8 oz (227 g) tomato sauce
  • 1 small (50 g) tomato optional
  • ¼ cup (20 g) chopped cilantro optional


For the Chicken

  • Preheat your oven to 425°F (217°C).
  • Into a large bowl, add the Greek yogurt, 1 tbsp each of onion powder, garlic powder, chili powder and lemon juice, as well as 1 tsp of salt. Mix to combine.
  • Add in the chicken thighs and coat all of the cracks and crevices of the chicken with the yogurt marinade.
  • Line a sheet pan with foil and lay the chicken thighs smooth side down on the sheet pan, ensuring enough space between each thigh to promote proper browning.
  • Roast the chicken for 10-12 minutes.
  • After 10-12 minutes, turn the oven to broil and place the sheet pan on the top rack, under the broiler if it is not already there. Watch the chicken closely as it will be prone to burning.
  • Broil the chicken for 3-5 minutes on each side until you are happy with the level of browning on the chicken.
  • Once finished, remove from the oven and allow it to rest before cutting into a large dice.

For the Rice

  • Cook enough rice to yield 3 cups (450g) of cooked rice. 1 cup of dry rice will make between 2-3 cups of rice depending on what kind you use.

For the Vegetables

  • Wash and cut all of your vegetables to prepare for cooking. Cut the peppers and the onion into a medium dice.
  • Mince some garlic until you have 1 tbsp worth.
  • For the cabbage I use the preshredded stuff in the bag. If you buy a head of cabbage, shred it into thin slices.
  • For the chile, you can use a jalapeño, serrano, or a red chile if you decide to use one. It is not necessary for this recipe but if you would like a bit more heat, cut one into a small dice and add it to the vegetables.
  • I like to top each dish with cilantro and fresh tomatoes. This is optional. If you decide to do this, roughly chop the cilantro into small pieces and cut the tomato into a medium dice, removing the seeds first from the center.
  • In a large skillet over medium heat, add about 1 tbsp of oil. Once the oil is hot, add in the onion powder and chili powder and allow the spices to bloom for about 30 seconds.
  • Add in the remaining 1 tbsp of oil if needed and dump in your onions and peppers. Season lightly with salt and mix the spices into the vegetables.
  • Cook the vegetables for about 3-5 minutes and then add in the shredded cabbage and garlic. Mix to combine and cook for about 1-2 minutes.
  • Add in the tomato sauce and stir into the vegetables. Allow this to cook for 3-5 minutes and cook out the raw tomato flavor.
  • Add in 3 cups (450g) of cooked rice, all of the diced chicken, 1 tbsp of lemon juice, and salt and pepper to taste.


  • This recipe makes 5 servings. Divide the contents of the pan evenly between 5 meal prep containers.



Calories: 473kcal | Carbohydrates: 43g | Protein: 44g | Fat: 14g


The information in this table represents the estimate for the total nutrition of the recipe as it is written. If you wanted to split the recipe into more or less servings than what is originally listed you can use this table to determine the nutritional estimates.  If you update the number of servings in the “Servings” field of the recipe above, the information in these tables are no longer accurate as you have updated the ingredients.

2366.41 cals

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This Post Has 35 Comments

  1. Christine Bertrand

    How would I figure out the macros if I use cauliflower rice instead of reg rice? I am new at figuring this all out. Thanks!

    1. Michael

      Easiest way is to likely get macros for both rice choices, and subtract the difference of the 2 rice choices from the total noted above. It’ll be a ballpark estimate of course but should give you a better idea.

    2. Josh Cortis

      The best way to do it would be to put the ingredients you use into a tracking app like MyFitnesPal or Macro Factor and it will spit out the new info. I’m hoping for that kind of functionality to be built into the website soon but it is no small task haha

  2. Jason Callahan

    Any wait time after applying the marinade or straight to the cooking phase?

    1. Adam

      It’s much less a marinade as it is a coating. Just lather it on and try to cover as much of the chicken as you can. Source: made it this morning

      1. Gail HERRIDGE

        5 stars
        I wasn’t expecting much from this recipe as rice isn’t my thing, but this meal has changed my mind. It was really flavoursome and filling.

  3. Alex

    5 stars
    Made this! A nice way to get good carbs, protein and veggies. I skipped the hot pepper and garlic because I didn’t have them on hand but I think it made this lack in the flavor department. I also was lazy and didn’t measure the rice, and I have a hunch that too much rice may have diluted the flavor. Cleary I am bad at following directions. :’) Love your recipes, thanks so much.

  4. Brent Movson

    1 star
    I have to say this one was pretty gross. So many amazing other recipes though! However, just not a fan. Won’t be making again

  5. Evan Taylor

    5 stars
    Just became a member after binging all your youtube content, this was first entree I tackled, turned out great. My 3yr old ate everything but the green peppers……..picky kids. lol

  6. Michael Fuentes

    Stupid question, but If I tried air frying the chicken instead, would it be cooked at same temperature and length of time? Also YouTube vid says to bake at 400 F, but recipe here says 425

    1. Josh Cortis

      Air fryers will usually cook it faster since they are smaller

  7. Martin

    It will lose some flavour and maybe a bit “crunch”, but I think I’ll sous vide the chicken to get it super tender 🙂
    Also I don’t have to tend to it.

    Of course, it will take a bit more work in advance 🙂

  8. Ben b

    Making the recipe now. Noting it says 2 teaspoons of salt for chicken. Yet only see it say add 1 teaspoon to the yogurt mix? So where’s the other 1 teaspoon go? I read down further to add salt and pepper for taste later in the recipe, but surely not a whole second 1 after this far in? Was the 2 a mistake when typing up the recipe or am i missing something?

  9. Callum Godwin

    5 stars
    Eating this chicken gives the most pleasure you can get with your clothes on.

  10. Jennifer Fidler

    5 stars
    Great dish, holds textures/flavors throughout the week. Be sure to cook down the tomato sauce long enough or it will definitely taste “raw sauce like” (Vegetables Step #9)

  11. Demetris Thomas

    First time marinating chicken in yogurt. And oh my God! Definitely gonna use this marinade for future meals. Plus I had the benefit of allowing it to marinate overnight, which I’m sure made it better. I’m glad I left the seeds in the jalapeño, it gave that heat boost that I was looking for. I added the garnish of a lemon wedge (like the lime for the firecracker beef) to add a bit more lemon juice after reheating. Very simple dish. Was able to finish it in under 40 mins on my first try.

  12. Jackson

    Loved this recipe, full of flavour and the spice level is perfect.
    How long can these store in the fridge, should I freeze immediately or can they last the 5 days?

    1. Ashley Begovich

      I eat mine all week without going into the freezer so you’ll be fine placing them into the fridge!

  13. Brad

    4 stars
    Chicken is by far the best part, it tastes and smells awesome. I found it to be a little dry so I would add a bit of salsa or Sriracha, but I will definitely make this again.

    1. Michael Benardo

      5 stars
      Just made this and all I can say is absolutely delicious! I used a pablano pepper and the heat level was perfect.

  14. Ashley Begovich

    5 stars
    This recipe is freaking AMAZING and I’m not ashamed to say that I am having this meal for a third week in a row, possibly again next week. I’m a sucker for rice and gravy and this does the trick. Very well done!

  15. Bilal Shaheed

    4 stars
    simple, and tasty. plus my son likes it so thats a plus

  16. Leo

    4 stars
    Really good, looking forward to eating it this week. only gripe is that it is very tomato-y. i either need to cok out the tomato flavor longer of just use less. otherwise my favorite meal so far

  17. Sarah

    5 stars

  18. Mike Elliott

    5 stars
    Loved the chicken. What could you substitute for the shredded cabbage if you were looking to turn it into more of a bulking meal?

  19. Brooke

    4 stars
    Enjoyed it! Added some Cholula hot sauce and that took it to the next level.

  20. Judi

    How n
    Much sodium is in each serving?

    1. Josh Cortis

      it depends on how much salt you need to use to get the flavor you want

  21. Shahid

    Any changes I should make if I’m using chicken breast? I don’t get these kind of chicken thighs here unfortunately so breast is my only option.

    1. Josh Cortis

      be very cautious not to overcook it. I often don’t recommend using chicken breasts because they are easy to dry out.

  22. Katie Carlin

    I’m loving the recipes I’ve tried so far, however I’m finding it a little boring eating the same meal every day. How do you think the rice bowl meals would hold up in the freezer? This way I can make a few different meals each week.

    1. Josh Cortis

      I personally don’t like to freeze any meals but there are plenty of people who do it and don’t have any issues. I don’t love the texture of many things out of the freezer.

  23. William

    5 stars
    I’ve made two batches and had to sub one with tomato paste but it still came out great. Its so filling which is amazing while Im cutting weight for my bjj comps. Thanks mate!

  24. Kit Barnes

    5 stars
    Made this today and thought it was great. I used one Serrano to give it some heat which was perfect. I also used a 12 oz package of broccoli/cabbage/cauliflower slaw which worked great. When I make it again I will probably up the lemon and salt a little bit.

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