Macro-Friendly, High Protein Creamy Avocado Chicken Rice Bowls

Ingredients

• 2 pounds Boneless Skinless Chicken Breast (trimmed, seasoned with salt and pepper)
• 2 Poblano Pepper (seeded, cut into quarters)
• 2 Jalapeño Pepper (seeded, sliced)
• 2 Garlic Clove (peeled, minced)
• 2 tablespoons Olive Oil (for tossing peppers)
• 1 Ripe Avocado (peeled and pitted)
• ¼ cup Fresh Cilantro (loosely packed)
• 1 cup Low‑Fat Greek Yogurt (plain, 2% fat)
• 1 Lemon (juiced)
• 2 tablespoons Milk (any low‑fat milk or plant‑based milk)
• to taste Salt
• to taste Black Pepper
• 3 cups Long Grain White Rice (uncooked; yields about 9 servings)
• 1 sheet Aluminum Foil (for wrapping garlic and oil)

Instructions

1. Cook the Chicken

   Season the chicken breasts with salt and pepper, place on a sheet pan, and bake at 375°F for about 20 minutes, or until internal temperature reaches 165°F. Remove, let rest 5 minutes, then cube or shred.

   Time: PT25M

   Temperature: 375°F

2. Roast the Peppers and Garlic

   Wrap the minced garlic and a drizzle of olive oil in foil, place the poblano and jalapeño quarters on a sheet pan, and bake at 425°F for 15 minutes, turning halfway, until the peppers are soft and slightly charred.

   Time: PT20M

   Temperature: 425°F

3. Blend the Avocado‑Pepper Sauce

   In a blender, combine the roasted peppers, garlic‑oil foil packet, avocado, cilantro, Greek yogurt, lemon juice, milk, salt and pepper. Blend on high until completely smooth, adding a splash more milk if needed.

   Time: PT5M

4. Cook the Rice

   Rinse 3 cups of long‑grain white rice until water runs clear. Cook in a rice cooker or saucepan with 6 cups water (2:1 ratio) until tender, about 20 minutes. Fluff with a fork.

   Time: PT20M

5. Assemble the Bowls

   Divide the cooked rice evenly into nine meal‑prep containers. Top each with a portion of chicken, then drizzle generously with the avocado‑pepper sauce. Mix lightly if desired and seal.

   Time: PT5M

Nutrition Facts

Calories

350

Protein

42 g

Carbohydrates

35 g

Fat

12 g

Fiber

5 g

Ingredient Substitutions

• Instead of Boneless Skinless Chicken Breast: Turkey breast, Chicken thighs
• Instead of Poblano Pepper: Anaheim pepper, Bell pepper
• Instead of Jalapeño Pepper: Serrano pepper, Fresh red chili
• Instead of Garlic Clove: Garlic powder (1/2 tsp)
• Instead of Olive Oil: Avocado oil, Canola oil
• Instead of Ripe Avocado: Silken tofu (½ cup)
• Instead of Fresh Cilantro: Parsley
• Instead of Low‑Fat Greek Yogurt: Low‑fat plain yogurt, Cottage cheese (½ cup)
• Instead of Lemon: Lime juice (1 tbsp)
• Instead of Milk: Almond milk, Soy milk
• Instead of Salt: Sea salt, Kosher salt
• Instead of Black Pepper: White pepper
• Instead of Long Grain White Rice: Brown rice, Quinoa
• Instead of Aluminum Foil: Parchment paper

Equipment Needed

• Sheet Pan
• Aluminum Foil
• Blender
• Mixing Bowl
• Knife
• Cutting Board
• Measuring Cups and Spoons
• Rice Cooker or Saucepan
• Spatula or Tongs
• Oven
• Food Storage Containers

Critical Steps — Do Not Skip

• Cook chicken to an internal temperature of 165°F
• Roast peppers until soft and slightly charred
• Blend sauce until completely smooth

Chef Tips from the Video

• For extra creaminess, substitute half of the Greek yogurt with low‑fat cream cheese
• Add a pinch of smoked paprika to the sauce for a subtle smoky depth
• Use a rice‑to‑water ratio of 1:1.75 for slightly firmer grains that hold up better in meal prep

Troubleshooting

Storage

Refrigerator: Store assembled bowls in airtight containers for up to 4 days.

Freezer: Separate chicken and sauce from rice; freeze for up to 2 months. Reheat thoroughly before serving.

Room temperature: Do not leave at room temperature for more than 2 hours.

Make-Ahead Tips

• Cook chicken and rice a day ahead and store in separate containers
• Sauce keeps well refrigerated for up to 5 days; give it a quick stir before using
• Reheat bowls in microwave for 2‑3 minutes, stirring halfway

Frequently Asked Questions