High-Protein Skeleton Bones Chicken Tender & Rice Meal Prep Bowl: 38 Grams of Protein Under $4

This skeleton bones chicken tender meal prep bowl brings a fun Halloween shape to a genuinely practical, high-protein dinner built for the whole week ahead. Chicken breast gets sliced into thick strips with slightly narrowed ends, mimicking the classic bone shape before getting coated in a crisp parmesan breadcrumb crust and baked until golden. Paired with steamed broccoli and a scoop of white rice, this bowl delivers a well-rounded, satisfying dinner that just happens to look like a plate of skeleton bones once assembled. The crispy coating holds up reasonably well through a few days of reheating, especially if warmed in the oven rather than the microwave, keeping this a genuinely reliable option for repeated lunches or dinners. With 38 grams of protein per serving, this bowl backs up its playful shape with real substance, making it a legitimate weekly meal prep staple rather than just a one-time novelty. At $4 per serving, it’s a fun, budget-friendly way to bring some Halloween spirit to Sunday prep.

High-Protein Skeleton Bones Chicken Tender & Rice Meal Prep Bowl

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Total Time 30 minutes mins

Servings: 1

Calories: 410

Ingredients Method Notes

Ingredients

  

• 6 oz boneless skinless chicken breast cut into thick bone-shaped strips
• 1/2 cup cooked white rice
• 1 cup broccoli florets
• 1 tbsp olive oil
• 1 tsp garlic powder
• 1/2 tsp smoked paprika
• 2 tbsp breadcrumbs
• 1 tbsp grated parmesan cheese
• Salt and pepper to taste

Method

 

1. Preheat the oven to 400°F and line a baking sheet with parchment paper.
2. Cut the chicken breast into thick strips, then trim the ends slightly narrower to create a rough bone shape.
3. Toss the chicken strips with olive oil, garlic powder, smoked paprika, salt, and pepper.
4. In a small bowl, mix the breadcrumbs and parmesan cheese, then press the mixture onto both sides of each chicken strip.
5. Arrange the coated chicken strips on the baking sheet.
6. Bake for 18 to 20 minutes, flipping halfway, until golden and the chicken reaches 165°F internally.
7. Meanwhile, steam the broccoli florets for 4 to 5 minutes until tender.
8. Divide the rice, skeleton bone chicken tenders, and broccoli into a meal prep container.
9. Serve warm, or store for later in the week.

Notes

Slicing your own chicken breast into strips instead of buying pre-cut tenders saves noticeably per pound while giving you full control over the bone-like shape.