High-Protein Baked Chicken Thighs with Rice & Green Beans: 38 Grams of Protein Under $4

This baked chicken thigh meal prep bowl leans on a simple truth: chicken thighs reheat better and taste juicier than chicken breast, making them a smarter choice for a dinner you’ll be eating several times over the course of a week. Seasoned with garlic powder, smoked paprika, and thyme, the thighs bake alongside crisp-tender green beans on a single sheet pan, keeping prep and cleanup minimal. A scoop of simple white rice rounds out the bowl, soaking up any extra juices from the chicken and providing a solid base of carbs to keep energy steady. This is a straightforward, no-fuss dinner that doesn’t rely on a complicated sauce or marinade, letting the seasoning and quality of the ingredients do the talking instead. With 38 grams of protein and a well-rounded mix of vegetables and grains, it’s a reliable go-to for anyone who wants their Sunday prep to actually taste good by Thursday. At $3.90 per serving, it’s an efficient, budget-friendly staple worth keeping in the regular rotation.

High-Protein Baked Chicken Thighs with Rice & Green Beans Meal Prep Bowl

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Total Time 35 minutes mins

Servings: 1

Calories: 460

Ingredients Method Notes

Ingredients

  

• 2 boneless skinless chicken thighs about 6 oz
• 1/2 cup cooked white rice
• 1 cup green beans trimmed
• 1 tbsp olive oil
• 1 tsp garlic powder
• 1/2 tsp smoked paprika
• 1/2 tsp dried thyme
• Salt and pepper to taste

Method

 

1. Preheat the oven to 400°F and line a baking sheet with parchment paper.
2. Season the chicken thighs with garlic powder, smoked paprika, thyme, salt, and pepper.
3. Place the chicken thighs on the baking sheet and drizzle with half the olive oil.
4. Toss the green beans with the remaining olive oil, salt, and pepper, and add them to the other side of the sheet.
5. Bake for 22 to 25 minutes until the chicken reaches 165°F internally and the green beans are tender.
6. Let the chicken rest for 5 minutes, then slice if desired.
7. Divide the rice, chicken, and green beans into a meal prep container.
8. Serve warm, or store for later in the week.

Notes

Boneless chicken thighs are typically cheaper per pound than chicken breast and stay juicier after baking, making them a smart swap for meal prep that reheats multiple times.