Description
A quick, healthy, and protein-packed lunch bowl featuring grilled chicken, fresh veggies, and a creamy, tangy Thai peanut sauce.
Ingredients
Scale
- 1 lb (450g) boneless, skinless chicken breasts
- 2 tablespoons (30ml) olive oil
- 2 cups (370g cooked) brown rice or quinoa
- 1 medium red bell pepper (about 150g), thinly sliced
- 1 cup (120g) shredded carrots
- 1 medium cucumber (about 200g), diced
- 2 stalks green onions, thinly sliced
- ½ cup fresh cilantro, loosely packed (optional)
- ¼ cup (30g) crushed peanuts
- For the Thai Peanut Sauce:
- ½ cup (125g) natural peanut butter, creamy and unsweetened
- 3 tablespoons (45ml) low-sodium soy sauce
- 2 tablespoons (30ml) fresh lime juice
- 1 tablespoon (15ml) honey or maple syrup
- 1 tablespoon (15ml) rice vinegar
- 2 cloves garlic, minced
- 1 teaspoon fresh ginger, grated
- ½ teaspoon red pepper flakes
- 3–4 tablespoons (45-60ml) warm water
Instructions
- Season chicken breasts with salt, pepper, and a drizzle of olive oil.
- Heat grill pan over medium-high heat until hot.
- Cook chicken for 5-6 minutes per side until cooked through and charred.
- Let chicken rest for 5 minutes, then slice thinly.
- Cook brown rice or quinoa according to package instructions; fluff with a fork.
- Slice red bell pepper, shred carrots, dice cucumber, slice green onions, and chop cilantro if using.
- In a mixing bowl, whisk together peanut butter, soy sauce, lime juice, honey, rice vinegar, garlic, ginger, and red pepper flakes.
- Add warm water a tablespoon at a time until sauce is smooth and pourable.
- Assemble bowl with a base of warm rice or quinoa.
- Layer sliced chicken, bell peppers, carrots, cucumber, and green onions.
- Drizzle generously with peanut sauce.
- Sprinkle crushed peanuts and fresh cilantro on top.
- Serve immediately or pack for lunch with extra sauce on the side.
Notes
[‘Make the peanut sauce ahead and store in the fridge for up to a week.’, ‘Toast peanuts lightly for extra crunch and flavor.’, ‘Use warm water to thin the sauce for a smooth consistency.’, ‘Let chicken rest after cooking to keep it juicy.’, ‘Use pre-cooked chicken for faster assembly.’, ‘Keep peanut sauce separate when storing to avoid sogginess.’, ‘Reheat chicken and grain gently to avoid drying out.’]
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Cuisine: Thai
Nutrition
- Serving Size: 1 bowl (approximatel
- Calories: 480
- Sugar: 7
- Sodium: 550
- Fat: 18
- Saturated Fat: 3
- Carbohydrates: 35
- Fiber: 6
- Protein: 38
Keywords: Thai peanut chicken, Buddha bowl, healthy lunch, protein-packed, peanut sauce, quick recipe, meal prep