Looking for a delicious, colorful, and nutritious meal that’s easy to make? Rice & Veggie Meat Skewers are the perfect solution! Juicy, flavorful meat skewered with vibrant veggies and served over a bed of fluffy rice—this dish is packed with flavor, texture, and wholesome goodness.
Whether you’re grilling them up for a summer BBQ, roasting them in the oven, or cooking them on the stovetop, these skewers are a hit every time. Plus, they’re super customizable, so you can mix and match your favorite ingredients.
Why You’ll Love Rice & Veggie Meat Skewers
Perfectly Balanced Meal: Protein, veggies, and carbs all in one delicious dish.
Customizable: Use your favorite meat, swap in different veggies, or go all plant-based!
Great for Meal Prep: Cook a batch ahead of time and enjoy easy meals all week.
Family-Friendly: A fun way to get everyone to eat more veggies!
Ingredients
(Note: The full ingredients list, including measurements, is provided in the recipe card directly below.)
Meat: Chicken, beef, shrimp, or tofu—pick your favorite protein.
Vegetables: Bell peppers, zucchini, cherry tomatoes, mushrooms, and red onions work beautifully.
Rice: White rice, brown rice, or even quinoa for a healthier twist.
Marinade: Olive oil, garlic, lemon juice, soy sauce, and seasonings to infuse flavor.
Skewers: Wooden or metal skewers for assembling the kebabs.
Instructions
Prepare the Rice: Cook the rice according to package instructions and set aside.
Marinate the Meat: In a bowl, mix olive oil, garlic, lemon juice, soy sauce, and seasonings. Toss in the meat and let it marinate for at least 30 minutes.
Prep the Veggies: Cut the vegetables into bite-sized pieces for even cooking.
Assemble the Skewers: Thread the marinated meat and vegetables onto skewers, alternating ingredients for a colorful presentation.
Cook the Skewers:
- Grill: Cook over medium heat for 10-12 minutes, turning occasionally.
- Oven: Bake at 400°F (200°C) for 15-20 minutes, flipping halfway.
- Stovetop: Cook in a grill pan over medium-high heat until meat is fully cooked.
Serve & Enjoy: Plate the skewers over rice, drizzle with extra marinade or sauce, and dig in!
How to Serve Rice & Veggie Meat Skewers
With a Side of Sauce: Serve with tzatziki, chimichurri, or a spicy garlic yogurt sauce.
As a Bowl: Remove the skewers and mix everything into a rice bowl with extra veggies.
With a Fresh Salad: A crisp cucumber-tomato salad makes the perfect pairing.
Wrapped in a Pita: Slide the grilled meat and veggies into a pita with a drizzle of sauce.
Additional Tips
Soak Wooden Skewers: If using wooden skewers, soak them in water for 30 minutes to prevent burning.
Cut Evenly: Keep meat and veggie pieces uniform in size to ensure even cooking.
Don’t Overcrowd: Leave a little space between pieces so everything cooks properly.
Make It Vegetarian: Swap meat for tofu or tempeh for a plant-based version.
FAQ Section
Q1: Can I use frozen meat?
A1: Yes, but make sure to fully thaw and pat dry before marinating.
Q2: How long should I marinate the meat?
A2: At least 30 minutes, but for best flavor, marinate for 2-4 hours.
Q3: Can I make this ahead of time?
A3: Yes! Assemble the skewers in advance and refrigerate until ready to cook.
Q4: What’s the best rice to use?
A4: Jasmine or basmati rice work well, but brown rice or quinoa add extra nutrition.
Q5: How do I store leftovers?
A5: Store in an airtight container in the fridge for up to 3 days.
Q6: Can I freeze these skewers?
A6: Yes! Freeze assembled skewers (uncooked) and grill them straight from frozen.
Q7: Can I make this spicy?
A7: Absolutely! Add chili flakes or sriracha to the marinade for extra heat.
Q8: How do I keep the skewers from sticking?
A8: Brush them with a little oil before grilling or use a non-stick spray.
Q9: Can I use different marinades?
A9: Yes! Try teriyaki, BBQ, or Mediterranean-style marinades.
Q10: Can I cook these in an air fryer?
A10: Yes! Cook at 375°F (190°C) for about 12 minutes, flipping halfway.
Final Thoughts
These Rice & Veggie Meat Skewers are a total game-changer—fresh, flavorful, and super easy to make! Whether you’re grilling for a BBQ, making a quick weeknight meal, or prepping lunches ahead of time, this recipe is a winner.
Print
Rice & Veggie Meat Skewers
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Grilled
- Cuisine: Mediterranean
Description
These Rice & Veggie Meat Skewers are a delicious and nutritious meal, perfect for a healthy dinner recipe or quick dinner idea. Juicy, well-seasoned meat pairs beautifully with colorful roasted vegetables, creating a balanced dish packed with protein, fiber, and essential nutrients. Serve it with fluffy rice for a complete and satisfying meal. Whether you’re looking for high-protein recipes or a flavorful twist on classic skewers, this recipe delivers!
Ingredients
Skewers:
- 1 lb (450g) ground beef, chicken, or turkey
- 1 small onion, grated
- 2 cloves garlic, minced
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1/2 tsp ground coriander
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1 tbsp olive oil
Veggies:
- 1 red bell pepper, cut into chunks
- 1 yellow bell pepper, cut into chunks
- 1 zucchini, sliced into rounds
- 1 red onion, cut into wedges
- 1 tbsp olive oil
- 1/2 tsp salt
- 1/2 tsp black pepper
Rice:
- 1 cup basmati or jasmine rice
- 2 cups water or broth
- 1/2 tsp salt
- 1 tbsp butter or olive oil
Instructions
- Prepare the Rice: Rinse the rice under cold water. In a pot, bring water or broth to a boil, add salt and rice, cover, and reduce heat to low. Simmer for 15 minutes, then remove from heat and let it rest for 5 minutes before fluffing.
- Make the Meat Mixture: In a bowl, combine ground meat, grated onion, garlic, cumin, smoked paprika, coriander, salt, and black pepper. Mix well and shape into small oval patties.
- Prepare the Vegetables: In a separate bowl, toss bell peppers, zucchini, and red onion with olive oil, salt, and black pepper.
- Assemble the Skewers: Alternate threading meat patties and veggies onto skewers.
- Cook:
- Grill: Preheat a grill to medium heat and cook skewers for 10-12 minutes, turning occasionally, until the meat is fully cooked.
- Oven: Preheat the oven to 400°F (200°C) and bake skewers on a lined baking sheet for 20-25 minutes, flipping halfway.
- Serve: Plate the skewers over the rice and enjoy!
Notes
- For extra flavor, marinate the meat mixture for 30 minutes before shaping.
- Swap ground meat for cubed chicken or tofu for a different texture.
- Serve with yogurt sauce or a squeeze of lemon for added freshness.
Nutrition
- Serving Size: 1 portion (¼ of recipe)
- Calories: 420 kcal
- Sugar: 4g
- Sodium: 520mg
- Fat: 18 g
- Saturated Fat: 6g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 5g
- Protein: 28g
- Cholesterol: 65mg