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in Mains, Meal Prep Lunches · February 18, 2021

Meal Prep Chicken Fajita Rice Bowls

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The perfect lunch prep in a bowl! These Meal Prep Chicken Fajita Rice Bowls are the perfect way to prep your lunches in advance & they are made as easy as possible using a slow-cooker.

Meal Prep fajita rice bowls chicken

How to make Meal Prep Slow-Cooker Chicken Fajita Rice Bowls

  1. Start by preparing the chicken fajita ingredients. Simply add the chicken breast, sliced peppers & onion, can of green chilis (or sub for a jalapeño), can of crushed tomatoes, chicken broth and spices to the slow-cooker.
  2. Set to high for 3 hours. While the chicken and veggies are cooking, prepare your rice. I love to use a rice cooker, because similar to the slow cooker, you can just add your ingredients and let the machine do all the work (no need to stir the rice while it cooks!).
  3. You can also use this time to prepare the coleslaw and any other ingredients you want to include in the fajita bowls, like sliced cherry tomatoes, guacamole, etc.
  4. Once the chicken and veggies are finished cooking, remove the chicken and shred using 2 forks. Add back to the slow cooker and stir in the fresh lime juice.

Ingredients in Meal Prep Chicken Fajita Rice Bowls

  • Boneless Skinless Chicken Breast
  • Bell peppers- any colour, I like a variety here
  • Yellow onion & garlic for flavour
  • 1 can crushed tomatoes- this adds liquid so the slow-cooker can do its work, and mixes well with the combo of spices
  • Chicken broth or water: adds a little extra liquid to mix everything together and partially cover the chicken
  • 1 Small Can of Green Chiles- The size I typically see is 127g! This is optional, omit if you don’t like spice
  • A Blend of Fajita Spices
  • Lime Juice! This is added just at the end once the fajitas are finished cooking, the acidity brings out the flavours!

Suggested toppings

  • Sliced/Diced avocado or guacamole
  • Halved cherry tomatoes
  • Shredded cabbage or vinegar-based coleslaw
  • Plain greek yogurt or sour cream
  • Salsa
  • Hot sauce if you want extra spice

Check out the recipes below to get even more inspo for your lunch meal prep!

Winter Pomegranate Quinoa Salad

Meal Prep fajita rice bowls chicken

Meal Prep Chicken Fajita Rice Bowls

Andrea Toole
The perfect lunch prep in a bowl! These Meal Prep Chicken Fajita Rice Bowls are the perfect way to prep your lunches in advance & they are made as easy as possible using a slow-cooker.
Print Recipe Pin Recipe
Prep Time 15 mins
Cook Time 3 hrs
Course Main Course

Ingredients
  

Slow-Cooker Chicken Fajitas

  • 1 ½ lbs boneless skinless chicken breasts (about 3 chicken breasts)
  • 4 bell peppers any colour, sliced
  • 1 medium yellow onion, sliced
  • 28 oz can crushed tomatoes
  • 1/4- 1/2 cup low sodium chicken broth or water
  • 1 can green chiles (or sub 1 jalepeno deseeded and diced) optional
  • 3 cloves garlic, minced
  • 3 tbsp chili powder
  • 1 tbsp garlic powder
  • 2 tsp dried cumin
  • 1/2 tsp cayenne pepper
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper
  • 1 tbsp lime juice

Rice

  • 2 cups cooked brown rice (about 3/4-1 cup uncooked rice)

Herbed Coleslaw

  • 1 bag (~400g) shredded coleslaw mix/shredded cabbage
  • 1/3 cup fresh oregano, finely chopped
  • 2 tbsp olive oil
  • 1 tbsp lime juice
  • 1/2 tbsp honey
  • 1 clove garlic, minced
  • 1 jalapeño deribbed and deseeded, diced
  • Pinch salt & pepper

Instructions
 

Make the Slow-Cooker Chicken Fajitas

  • Add the chicken breast to the bottom of the slow-cooker. Add in all the other ingredients except for the lime juice then mix together so the chicken and veggies are all coated.
  • Set to high for 3 hours, or low for 6 hours. While the chicken and veggies cook, you can prep the coleslaw, rice and any other toppings you choose to include.
  • Once it has finished cooking remove the chicken and shred using 2 forks. Return back to the slow-cooker then stir in the lime juice. Taste and add more lime juice, salt and pepper if needed.

Make the Coleslaw

  • Add the shredded cabbage into a medium bowl and mix in the fresh cilantro.
  • In a small bowl or ramekin, add the oil, lime juice, honey, garlic, diced jalapeno, salt and pepper. Whisk together then mix it into the cabbage and cilantro mixture.

Make the Rice

  • Make the rice according to package directions on the stovetop or using a rice cooker. You want about 2 cups cooked rice, which is typically 3/4 cup – 1 cup uncooked rice. Check your package directions as it will differ depending on the type and brand.

Construct the Fajita Rice Bowls

  • For a grab and go lunch, divide the cooked rice between 4 containers and top with the fajita mixture. Store in the refrigerator. Reheat in the microwave just before eating, then top with some of the coleslaw.
    Top with cherry tomatoes, salsa, avocado or any toppings of choice! Enjoy!

Notes

Optional Toppings:
Diced avocado
Plain greek yogurt or sour cream
Salsa
Hot sauce
Halved Cherry tomatoes
Lime wedges to use before eating
Fresh cilantro for garnish.
Previous Post: « Crispy Roasted Chickpeas
Next Post: Italian Turkey Stuffed Peppers »

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Andrea | Healthy + Easy Recipes
New! Mini Eggplant Pizzas by @thedietitianfeed A New! Mini Eggplant Pizzas by @thedietitianfeed

A simple & delicious snack idea or addition to a meal! These mini eggplant pizzas are a great way to eat more vegetables, and I love including a few flatbread rounds to make it more substantial for a full meal.

Like & save this post for later & follow me @thedietitianfeed for more delicious, healthy meal ideas!

Makes 2 servings, easily customizable to make more or less servings. Just adjust the amount of eggplant slices you use.

Ingredients: 
* ½ of an eggplant, sliced into ¼ inch thick rounds 
* Pinch salt
* Olive oil 
* 4 mini flatbread rounds
* Marinara sauce or tomato sauce of choice- I just used leftover pasta sauce
* Shredded Mozzarella cheese
* Grated Parmesan cheese
* Pinch of Italian seasoning  or dried basil and oregano
* Fresh basil or parsley if desired

Directions:
1. Preheat the oven to 400F and line a baking sheet with parchment paper. Slice the eggplant and sprinkle with salt on both sides, allow to sit for about 10 minutes while the oven preheats,  this will sweat out some of the water in the eggplant. 
2. Wipe off the excess water from the eggplant with a paper towel and brush with olive oil on both sides. Place on the baking sheet and bake for 15 minutes. 
3. Remove from the oven and place your flatbread rounds on the baking sheet as well. Top each slice of eggplant and flatbread with about 1 tbsp of sauce, then the cheeses and a sprinkle of Italian seasoning. 
4. Bake for 5-7 minutes or until the cheese is melted and browned around the edges. Top with fresh parsley if desired and Enjoy!
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#snackbox #minipizza #snackidea #healthysnacks #kidapprovedsnacks #snacksforkids #healthysnackideas #eggplantrecipes #eggplantrecipe
Episode 2: Dinner in a Pinch Tortellini Soup by @t Episode 2: Dinner in a Pinch
Tortellini Soup by @thedietitianfeed

This recipe comes together super quick, is packed with veggies & is a delicious addition to your dinner rotation. 

Like & save this post for later and follow me @thedietitianfeed for more of Dinners in a Pinch & other delicious, nourishing recipes 💞

Ingredients: 
* 2 tbsp olive oil 
* 1 small yellow onion, diced 
* 3 large cloves garlic, minced
* 1 large carrot, diced
* 1 bulb fennel, diced 
* 1 small zucchini, chopped
* 1 can diced tomatoes (28 oz)
* 5 cups low sodium vegetable broth
* Pinch Red pepper flakes
* ½ tsp dried thyme
* ½ tsp dried basil 
* ¼ tsp salt plus more to taste
* Pinch black pepper
* 12 oz (350 g) Cheese tortellini 
* 3 cups spinach, roughly chopped 
* ¼ cup chopped fresh basil* Optional  
* Juice of ½ a lemon
* Grated parmesan for garnish

Method: 
1. Preheat a large pot over medium-low heat. Once hot, add the olive oil, onion and garlic. Saute for 30 seconds before adding the carrot, fennel and zucchini. 
2. Add a pinch of salt and pepper and saute for about 5 minutes until slightly softened, then add in the can of tomatoes, broth, red pepper flakes, thyme and basil. Bring to a boil and cook for 15-20 minutes until the vegetables are fork tender. 
3. Add in the tortellini and cook for 5 minutes until al dente or according to package directions. Remove from heat and stir in the spinach, basil and lemon juice. 
4. Allow to cool slightly before serving, add parmesan cheese as garnish if desired. Enjoy!
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#healthydinnerideas #healthymeal #healthydinner #healthyrecipes #healthylifestyle #tortellini #tortellinisoup #souprecipe #soupseason #dinnerideas #easydinner #easydinners #easydinnerideas #dietitian #healthymealsprep
New nourishing dessert idea! Half Baked Pear Crisp New nourishing dessert idea! Half Baked Pear Crisp by @thedietitianfeed

This half baked pear crisp is a delicious and healthy dessert idea that also happens to be gluten free so more of you can enjoy it🍐 It uses whole foods & helps you to get in more fruit in a delicious way!

Like & save this post to make later & follow me @thedietitianfeed for more easy & nourishing recipes

Ingredients: 
- 1 pear, cut in half
- 1/2 tbsp maple syrup
- Pinch cinnamon
Crisp Topping: 
- 1/4 cup rolled oats
- 1 ½ tbsp oat flour
- ¼ tsp cinnamon
- Pinch nutmeg
- 1 tbsp maple syrup
- 1 tbsp coconut oil, melted
- 2 tbsp chopped almonds 
- Pinch salt

Vanilla ice cream for topping

Directions:
1. Preheat the oven to 375 degrees F. 
2. Slice the pear in half and scoop out the seeds using a spoon.
3. Drizzle the maple syrup over the cut side of both halves of the pear and spread it across the pear before sprinkling with cinnamon. 
4. Place the pear halves cut side up in a small baking dish. You can slice a small piece off the bottoms of each pear to get them to sit flat if you’d like. 
5. Mix together all the ingredients for the crisp topping, then spoon onto each pear halve. 
6. Bake for 35-40 minutes or until the pear is fork tender and the crisp is golden brown. 
7. Serve with a scoop of vanilla ice cream if desired and enjoy!
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#healthydesserts #healthydessert #healthydessertrecipes #pearcrisp #bakedpears #crumblerecipe #healthyfood #healthyrecipeshare #healthyrecipesideas #healthylifestyle #wholefoods #dietitian #nutritionisteats
Dinner in a Pinch Episode 1: Feta Chicken Sheet Pa Dinner in a Pinch Episode 1: Feta Chicken Sheet Pan meal by @thedietitianfeed where I’m sharing easy & delicious dinner ideas so you can make dinner in a pinch 👌🏻💫

Make sure you like & save this post to make later & follow @thedietitianfeed for more episode 2 💫

Veggies and Feta
*  1 pint cherry tomatoes
*  2 red bell peppers, sliced
*  2 cups halved baby potatoes
*  1 tbsp olive oil + more for drizzling and cooking
*  ½ tsp each of dried thyme, dried parsley
*  Pinch of salt & red pepper flakes
*  2 large cloves garlic, minced
*  200 g block of feta cheese (the one packed in brine)
Chicken
*  1 lb boneless, skinless chicken breasts (about 2 large chicken breasts), pounded until about ½ an inch thick
*  2 tsp garlic powder
*  1 tsp each of dried parsley, paprika
*  ½ tsp dried thyme, red pepper flakes
*  ¼ tsp salt
*  Pinch of black pepper
Method:
1.  Preheat the oven to 400F and line a baking sheet with parchment paper.
2. Add the chopped tomatoes, bell peppers and potatoes to a large mixing bowl. Add 1 tbsp of olive oil, thyme, parsley, salt, red pepper flakes and the garlic. Mix well and spread out onto the baking sheet.
3. In the middle of the baking sheet move some of the vegetables out of the way and place the block feta cheese. Drizzle the feta with some olive oil. Bake for 20 mins.
4. While the vegetables and feta bake, prepare the chicken. Mix the spices together and rub on either side of the chicken pieces.
5. Heat a large frying pan over medium heat. Once hot, add a drizzle of olive oil to coat the pan and place both pieces of chicken. Sear for 3-4 mins per side until golden brown. Set aside.
6. Once the vegetables have cooked for 20 mins, add the seared chicken to the same baking sheet and bake again for an additional 20 mins or until the chicken is cooked through (internal temp of 165F). The feta will brown around the edges slightly.
7. Break down the block of feta with a fork, mix with the vegetables if desired and enjoy!
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