Name: Budget Chicken Thigh Meal Prep Under $3 Per Serving No Fail
Cook time: 45 min
Total time: 45 min
Ingredients: 2 lbs Boneless, skinless chicken thighs (approx. 8 pieces); 2 cups Long-grain white rice; 16 oz Frozen broccoli florets; 3 tbsp Olive oil (or vegetable oil); 1 tbsp Garlic powder; 1 tbsp Onion powder; 1 tsp Smoked paprika; 1 tsp Dried oregano; Salt and black pepper to taste; Optional: Fresh lemon wedges for serving

Ingredients

Scale

2 lbs Boneless, skinless chicken thighs (approx. 8 pieces)
2 cups Long-grain white rice
16 oz Frozen broccoli florets
3 tbsp Olive oil (or vegetable oil)
1 tbsp Garlic powder
1 tbsp Onion powder
1 tsp Smoked paprika
1 tsp Dried oregano
Salt and black pepper to taste
Optional: Fresh lemon wedges for serving

Instructions

Step 1: Preparation and Preheating Preheat your oven to 425°F (220°C). While the oven heats up, rinse your white rice under cold water until the water runs clear to remove excess starch. Start cooking the rice on the stove or in a rice cooker according to package instructions. Pat the chicken thighs dry with paper towels; removing surface moisture ensures the seasoning sticks and the meat sears properly rather than steaming.
Step 2: Seasoning the Chicken In a large mixing bowl, toss the chicken thighs with 2 tablespoons of olive oil. In a small ramekin, combine the garlic powder, onion powder, smoked paprika, oregano, salt, and pepper. Sprinkle the spice blend over the chicken and use your hands or tongs to ensure every piece is evenly coated. This spice mix provides a deep, savory base that mimics rotisserie flavors without the high price tag.
Step 3: Roasting the Meat and Veggies Place the seasoned chicken thighs on a large sheet pan. If you have extra space, toss the frozen broccoli with the remaining tablespoon of oil and a pinch of salt, then spread it on the other side of the pan. Roast in the oven for 25 to 30 minutes. Use a meat thermometer to ensure the internal temperature of the chicken reaches 165°F (74°C). The broccoli should be slightly charred at the edges.
Step 4: Assembly and Portioning Once the chicken and rice are finished, let the meat rest for 5 minutes before slicing. This allows the juices to redistribute so the chicken stays tender. Set out four airtight meal prep containers. Divide the cooked rice evenly among the containers (about 1 cup each), followed by a generous portion of roasted broccoli and two chicken thighs per container.

Cook Time: 45 minutes