Ratatouille Inspired High Protein Chicken & Rice Meal Prep

Easy high protein meal prep alert!

Taking the basic chicken & rice to the next level with this easy meal prep PACKED with flavor. It would also be perfect for a family dinner.

This meal prep is perfect if you’ve got fitness GOALS like me. (I’m currently in another competition prep right now–follow along on Instagram!)

I say this is ratatouille INSPIRED because we’re using herbes de provence–an essential herb blend for any ratatouille–as well as cooking our chicken in tomato & using typical ratatouille veggies for our side.

You can make “normal” rice if you’d like, but this spinach rice has SO much flavor & packs some extra micronutrients you can’t even taste.

The secret is blending the veggies up & adding bay leaves & cardamom pods to the rice.

Easy high protein meal prep inspired by Ratatouille & packed with flavor!

Macros for 1/5 recipe: 312 calories 31P 2.8F 39C

^add more rice for more carbs if you need!

I’ve been making this recipe two weeks in a row now & I can’t get enough.

It’s PERFECT for my post workout meal–since I want to have a meal high in protein & carbs, but low in fat to shuttle all of that food quickly to my depleted muscles.

I’ve also been adding just a touch of this TRUFFLE HOT SAUCE 😋

I’m not really a hot sauce person–and this one actually isn’t TOO spicy, but I’m addicted to the flavor & it goes really well with this recipe.

It’s basically a bougie hot sauce & is kind of expensive at like $15 so you can skip it.

Ratatouille Inspired Chicken & Rice Meal Prep

Recipe by EmyogifitCourse: Lunch/Dinner, Meal Preps, Prep Essentials, Recipes


Prep time


Cooking time






  • 20oz + chicken breast

  • 8oz can Hunt’s Tomato Sauce

  • 14.5oz can Diced Tomatoes

  • 2 tbsp Herbes de Provence (spice blend you can find at your grocery!)

  • 1 cup chicken stop OR 1 tbsp Bouillon Chicken Stock Base

  • 30g Frozen Spinach PER cup of dry rice

  • Dry Rice (amount you make is up to you based on serving size you need!)

  • 2 medium zucchini (~400g)

  • 2 medium yellow squash (~400g)

  • OPTIONAL: 1 bay leaf, 2-4 whole cardamom pods


  • Toss the chicken, tomato sauce, & diced tomatoes into your Instant Pot OR slow cooker
  • Add the herbes de provence as well as salt & pepper to taste
  • Set your instant pot to 12 minutes on manual (high pressure) OR on high for 1-2 hours with your slow cooker
  • Add the frozen spinach to a blender & add enough chicken stock needed to cook your rice (IE if you’re cooking 1 cup of dry rice would need 1.5 cups chicken stock/water) Blend.
  • Wash your rice & then add the spinach/stock mixture to the pot. Add your bay leaf & cardamom pods if you’d like some epic extra flavor.
  • Now finish cooking the rice according to package instructions. Remove the bay leaf & cardamom before serving!
  • Dice your zucchini & squash & saute in a sprayed pan with salt & pepper until the squash is just soft enough to pierce easily with a fork
  • Shred the chicken when it’s done cooking & you’re ready to serve!

Let me know if you end up making this recipe, I LOVE getting tags on instagram with pics of your recreations!

Here are some other chicken & easy high protein meal prep recipes you’ll love!


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