High-protein Asian rice bowl with low-fat ground chicken, fresh vegetables, and rice, with sauce drizzled over the top. This makes for a healthy and delicious lunch or dinner for the whole family.

Rice bowls are one of my favorite quick and easy dinners. I can’t take credit for this recipe. This one is all Joy. She began making these when she was in grad school as a fast and filling option to fuel late-night study sessions. Now they’ve become a weeknight staple that fits into our busy lives.

Whenever she makes this dish, I always ask her to make extra, so I can have it a few times throughout the week. The great thing about this recipe is it’s perfect for meal prep. It’s easy to heat up and add fresh vegetables to the next day. It’s a perfect pre or post-workout meal.

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High Protein Rice Bowls

Pre-workout: Having a pre-workout meal of carbs and protein has been shown to improve muscle protein synthesis (muscle building) after a workout. This rice bowl is light enough to fuel your workout without making you feel sluggish.

Post-workout: The old saying goes breakfast is the most important meal of the day. But I think the most important meal is what you eat after a workout. When we work out, our muscle protein degrades (breakdown) and synthesizes (amino acids are incorporated into muscle tissue). In order to increase protein synthesis, we need to consume protein following our workouts. Carbohydrates also contribute to protein synthesis by causing the body to produce insulin, which increases uptake of amino acids needed for protein synthesis in the muscle cells. All of that is a complicated way of saying carbs and protein are essential after a workout to help muscle growth. And this meal has a great proportion of both. Not to mention healthy fiber and nutrients from the vegetables.

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Ingredients

So what ingredients make this such a healthy meal to have before or after a workout?

• 1 lb ground chicken
• 1 cup cooked white rice
• 2 large carrots
• 2 small cucumbers
• 3 cloves garlic
• Scallions
• 1 tsp ginger
• 2 tsp olive oil
• 1/2 tsp of salt
• 1/2 tsp of black pepper
• 1/4 cup water
• 2 tbsp hoisin sauce
• 2 tbsp soy sauce
• 2 tbsp brown sugar
• 1 tsp mirin
• 1 tsp rice vinegar

Chicken: Chicken is a lean protein source, meaning it is low in fat. A 4-ounce serving of lean ground chicken offers 25 grams of protein and only 2 grams of fat. It’s considered a high-quality protein because it provides all nine essential amino acids (EAAs). These are the amino acids our bodies need to thrive that they can’t produce on their own. Chicken is also an excellent source of B vitamins that our bodies need for energy and basic functions like brain and nervous system functions.

Rice: I prefer jasmine rice or basmati rice because it tastes great and Costco sells it in bulk. But you can use any rice of your choice for this recipe. Brown rice, white rice, and wild rice are all great options. If you want to make it paleo, you could use cauliflower rice. Rice is a great source of carbs to fuel your workouts.

Fresh Veggies: We use a variety of raw veggies to make this high-protein Asian rice bowl. Crunchy veggies like cucumber, carrot, and scallions taste great in this recipe.

Sauce: You can’t do healthy rice bowls without a little sauce. We use a combination of sauces like hoisin, soy sauce, rice vinegar, and a few extra ingredients (see recipe card below), and you have an amazing Asian-inspired sauce.

Like most of my recipes, this one is easy to customize. Here is a list of optional ingredients you can include to make this recipe your own.

Optional Ingredients and Substitutions

Veggies:

• Snap peas
• Snow peas
• Red bell peppers
• Shiitake mushrooms
• Bok choy
• Cilantro

Sauce:

• Sweet chili sauce
• Chili garlic sauce
• Brown sugar
• Chili powder

Rice:

• Coconut rice
• Sushi rice

Meat:

• Ground turkey
• Ground beef
• Chicken breast
• Salmon

Other:

• Sesame seeds
• Sesame oil

High-Protein Asian Rice Bowl Video

Sometimes it’s just better to watch how its done! Check out the Outdoor Muscle YouTube Channel for more high protein recipe videos.

How to Make this Healthy Asian Rice Bowl

Step 1

Prepare the sauce. Combine the warm water, hoisin, soy sauce, rice vinegar, brown sugar, and mirin in a small bowl.

Step 2

Prepare the vegetables. Peel the carrots. Cut them lengthwise, then crosswise, into 1/2 thick slices. Cut the cumber crosswise in 1/2 thick slices. Remove the white bottoms from the scallions, then cut the green stems into thin slices. Mince the cloves of garlic and fresh ginger.

Step 3

Meanwhile, prepare the rice. Feel free to use a rice cooker if you have one. If not, add a cup of rice to a medium-sized pot. Pour in the cup of water and bring to a boil. Turn the heat down and allow the rice to simmer for 10-12 minutes. Fluff with a fork.

Step 4

Heat a thin layer of olive oil (or sesame oil for added flavor) over medium heat in a medium sized pan. Once hot, add the garlic, ginger, and the white bottoms of the scallions. Cook, stirring frequently for 1-2 minutes or until fragrant.

Step 5

Add the ground chicken to the pan. Season with salt and pepper. Cook while stirring for 2-3 minutes, then add the chopped carrots to the pan. Cook for 2-3 minutes.

Step 6

Cover the pan and continue cooking for another 2-3 minutes or until the meat is cooked through and the carrots have softened. Remove the lid and add the sauce to the pan. Stir to coat.

Step 7

Serve the rice in a bowl. Top with the ground chicken, sauce, and carrots. Place the sliced cucumber around the side of the bowl. Garnish with the green slices of the scallion and any other toppings you enjoy.

Recipe FAQs

Can I make this recipe using the instant pot?

Of course! Using the Instant Pot turns this into a quick weeknight meal with less clean up. To make this in the Instant Pot, start by browning the ground meat using the saute function. Once cooked through (no pink), turn the saute function off. Add the rice and equal parts water or vegetable broth. Add the bok choy and carrots. Stir to combine rice and vegetables. Close the lid and press the “rice” button. Let vent for 10 minutes naturally, then press the quick-release valve. Open the lid, and stir the rice and meat. You will still need to make the sauce separately. Pour the sauce into the pot and stir to combine. Serve in a large bowl topped with your favorite veggies.

Can I substitute ground chicken for beef or turkey?

Ground beef and ground turkey both work well in this dish! Feel free to substitute with whatever protein source you prefer.

Can I use this recipe for meal prep?

Absolutely! Divide up the servings into airtight containers. Refrigerate and enjoy over the next three days!

If you enjoyed this recipe make sure to check out these other high protein meals!

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Make sure to subscribe to the Outdoor Muscle YouTube Channel for more recipes and fitness content!

Recipe Card