Meal Prep
Balsamic Herb Chicken
Balsamic Herb Chicken is the kind of clean, high-protein meal prep that makes you feel like you’ve got your life together - juicy marinated chicken, roasted broccoli, and fluffy rice all tied together with bold balsamic, Dijon, garlic, and herb energy. It’s light, savory, ridiculously practical, and somehow still tastes like a lunch you paid too much for at a cafe that sells wellness shots.
- Prep
- 15 min
- Cook
- 30 min
- Makes
- 4 servings
- Prep Time
- 15 mins
- Cook Time
- 30 mins
- Marinade Time
- 120 mins
- Total Time
- 165 mins
Equipment
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Ingredients
Ingredient links open Walmart products from our grocery planner. Links marked “Walmart search” need your product choice. Confirm package details and local availability at Walmart.
For the Chicken & Marinade:
For the Broccoli:
For the Rice:
Instructions
Marinate the Chicken:
In a medium bowl, whisk together balsamic vinegar, Dijon, olive oil, and all seasonings. Add chicken and toss to coat evenly. Let it sit for at least 15 minutes (or up to 12 hours in the fridge).
2 lb raw boneless skinless chicken breast, ½ cup balsamic vinegar, 2 tbsp Dijon mustard, 1 tbsp olive oil, 1 tbsp Italian seasoning, 1 tbsp garlic powder, ½ tbsp onion powder, 1 tsp crushed red pepper, ½ tsp salt, 1 tsp cracked black pepper
Cook the Rice:
Cook the listed dry jasmine rice according to your preferred method. I personally use a rice cooker for hands-off prep. Add rice vinegar for flavor.
1 cup dry jasmine rice, 1 tbsp rice vinegar
Roast the Broccoli:
1 ½ lb broccoli florets, 1 tsp olive oil spray, 1 tbsp garlic powder, ½ tsp Salt, 1 tsp cracked black pepper
Cook the Chicken (Choose One Method):
Assemble Your Meal Prep:
Nutrition
Per servingEstimates for one serving. Changing the recipe yield scales the ingredients and keeps these per-serving amounts the same.
- Calories
- 593 kcal
- Carbohydrates
- 59.2 g
- Protein
- 60.4 g
- Fat
- 11.8 g
- Saturated Fat
- 2.14 g
- Polyunsaturated Fat
- 1.7 g
- Monounsaturated Fat
- 5.23 g
- Trans Fat
- 0.02 g
- Cholesterol
- 166 mg
- Sodium
- 858 mg
- Potassium
- 1,477 mg
- Fiber
- 6.4 g
- Sugar
- 7.6 g
- Added Sugar
- 0 g
- Vitamin A
- 45 mcg RAE
- Vitamin C
- 156.15 mg
- Vitamin D
- 0 mcg
- Calcium
- 143 mg
- Iron
- 5.39 mg
Estimated ingredient cost
$3.07 per serving · $12.27 for this batch
Estimated US grocery prices for the amounts used, including purchase waste and discarded marinade. Your store, brands, and package sizes may cost differently. Buying full packages can cost more. Price sources and methodology.
Ingredient costs and assumptions
Quantities without exact weights use the nutrition library’s portion estimates. Purchase yields are estimates. Separate citrus ingredients are costed independently; reusing the same fruit for juice and zest can lower your cost. Labor, utilities, and delivery are excluded.
- raw boneless skinless chicken breast: $5.14
907.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. Variable-weight pack priced per pound, raw boneless skinless breast.
Walmart: Freshness Guaranteed Boneless Skinless Chicken Breast · Price checked 2026-09-21
- balsamic vinegar: $1.89
127.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 255 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Balsamic Vinegar of Modena, 8.45 fl oz · Price checked 2026-09-21
- Dijon mustard: $0.25
36 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Organic Dijon Mustard, 12 oz · Price checked 2026-09-21
- olive oil: $0.18
13.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 13.5 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Extra Virgin Olive Oil, 17 fl oz · Price checked 2026-09-21
- Italian seasoning: $0.12
3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 1 g; Editorial dried-leaf blend estimate: 1 g/tsp. Nutrition uses the separately documented composed blend. Representative product; brand and package size may differ.
Walmart: Great Value Italian Seasoning · Price checked 2026-09-21
- garlic powder: $0.11
9.7 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 9.7 g Representative product; brand and package size may differ.
Walmart: Great Value Garlic Powder · Price checked 2026-09-21
- onion powder: $0.04
3.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 6.9 g Representative product; brand and package size may differ.
Walmart: Great Value Onion Powder · Price checked 2026-09-21
- crushed red pepper: $0.05
1.8 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 1.8 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Crushed Red Pepper, 1.75 oz · Price checked 2026-09-21
- salt: $0.00
3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
- cracked black pepper: $0.10
2.3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.3 g Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21
- broccoli florets: $3.36
680.4 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. Variable-weight produce: uses the listed price per pound, not the estimated price per piece.
Walmart: Fresh Whole Green Broccoli Crowns, 1 Each · Price checked 2026-09-21
- olive oil spray: $0.11
4.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 4.5 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Extra Virgin Olive Oil Cooking Spray, 7 oz Can · Price checked 2026-09-21
- garlic powder: $0.11
9.7 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 9.7 g Representative product; brand and package size may differ.
Walmart: Great Value Garlic Powder · Price checked 2026-09-21
- Salt: $0.00
3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
- cracked black pepper: $0.10
2.3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.3 g Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21
- dry jasmine rice: $0.59
185 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 185 g Representative product; brand and package size may differ.
Walmart: Great Value Jasmine Rice · Price checked 2026-09-21
- rice vinegar: $0.12
14.9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 14.9 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Mizkan Rice Vinegar, Mild Japanese Cooking Vinegar, 12 fl oz · Price checked 2026-09-21
Make it yoursRecipe notes & meal-prep tips
Macro breakdown
- Protein60.4g41%
- Carbs59.2g41%
- Fat11.8g18%
Per serving · Share of calories from macros
Calculated using 4 calories per gram of protein and carbs, and 9 for fat. Rounding and fiber can affect the listed calorie total.Triple B's Meal Prep Notes
Balsamic chicken is a useful change of pace when you want a rice-and-broccoli meal with a sharper, tangier flavor. The marinade already includes Dijon, Italian seasoning, and garlic, so let those carry the bowl rather than adding several finishing sauces. If you are prepping ahead of cooking day, get the chicken into its covered marinade in the fridge and leave the broccoli and rice for the cooking session.
Roast the broccoli while the rice cooks, then use the air fryer or skillet for the chicken. Pick the method that leaves you enough room for the rest of your prep. A crowded skillet makes it harder to brown the chicken, so work in batches when necessary. If you want more meals built around the same protein, our chicken recipe archive gives you plenty of ways to change the seasoning without changing your whole routine. Cut the broccoli into smaller, evenly sized florets and give them space on the hot tray. Let the edges brown and crisp, checking the small tips so they do not burn; that texture is worth getting before the meals go into the fridge.
Divide the cooked chicken, rice, and broccoli among the containers. For a refrigerated serving, microwave on high for 90 seconds, stir, then heat for another 45 seconds. Use that as a starting point and continue in short intervals as needed until the food reaches 165°F throughout. Stir the rice and broccoli and turn the larger chicken pieces during the pause. For another tangy, herb-heavy option in the rotation, browse the Mediterranean-inspired recipes.
Notes from your kitchen
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From the community
★★★★★
I built this one because balsamic and herbs are a lane I trust when I want something flavorful without thinking too hard. It’s simple, savory, and does exactly what I want it to do. If this feels like your kind of weeknight food, leave a comment below!