Best Meal Prep Containers for Chicken, Rice & Broccoli (Keto-Friendly Swaps)

Chicken, rice, and broccoli is one of the most popular meal prep combos out there — simple, filling, and easy to batch cook. The good news is it's also easy to adapt for keto with one small swap. Here's how to prep this combo, which containers work best, and how to keep it low-carb without losing the flavor or texture you're used to.

Making This Combo Keto-Friendly

Regular rice is one of the highest-carb staples in this combo, so the simplest swap is replacing it with cauliflower rice — frozen cauliflower rice works well and cooks in minutes. Everything else (chicken, broccoli, seasonings) stays exactly the same, which means your container needs and prep routine barely change at all.

Why Compartment Containers Work Best Here

This meal naturally splits into three distinct components — protein, "rice," and vegetables — which makes it a textbook case for 3-compartment containers. Keeping these separate prevents the cauliflower rice from getting soggy from chicken juices, and keeps broccoli from steaming everything else into mush during reheating.

1. 3-Compartment BPA-Free Containers

Price range: $14-18 for a set of 10

The classic choice for this exact combo — one larger compartment for chicken, and two smaller ones for cauliflower rice and broccoli. Stackable, microwave-safe, and inexpensive enough to buy in bulk.

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2. Glass 3-Compartment Containers

Price range: $24-28 for a set of 4

Same layout as above but in glass — ideal if you're using sauces like teriyaki or buffalo, which can stain plastic over repeated washes. Slightly heavier, but won't hold onto smells from seasoned chicken.

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Batch Cooking Tips for This Combo

Cook chicken thighs or breasts in one large batch — baked, grilled, or pan-seared all work well and reheat without drying out too much if you don't overcook initially. Steam or sauté broccoli separately and slightly undercook it, since it will continue softening during reheating. Cauliflower rice cooks fastest of the three, so prep it last or even cook it fresh each day if you prefer the texture closer to fresh-made.

For full weekly planning around meals like this, see our $50/Week Keto Meal Prep Plan.

💡 Pro Tip: Keep sauces in a small separate container (see our leak-proof picks) and add them after reheating. This keeps the cauliflower rice from turning watery in the fridge.

Final Thoughts

Chicken, rice, and broccoli remains one of the easiest meal preps to keto-fy — swap the rice, keep everything else, and use a 3-compartment container to keep textures intact through the week. Whether you choose plastic or glass comes down to whether you're using sauces regularly; for a deeper look at that decision, check our Glass vs Plastic Containers Guide.

Want to dial in your portions for this meal too?

See Our Portion Control Guide →