If you’re looking for a simple, well-balanced dinner, this healthy chicken and rice recipe (with 37 grams of protein per serving) is one you’ll want to keep on repeat. It’s made with lean protein, whole grains, and vegetables, comes together in one pot, and is perfect for busy weeknights or meal prep.
This is the kind of chicken and rice meal prep recipe that makes eating well feel easy. You can make it fresh for dinner, prep it ahead for the week, or freeze portions for later. If you’re trying to stay consistent with healthy meals without overthinking it, this recipe fits right into your routine.
Quick Look at the Recipe
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Yield: 4–6 servings
- Best For: Healthy chicken dinners, high protein meal prep, easy weeknight meals
The Easiest One Pot Rice and Chicken Dinner I Make on Repeat!
This recipe honestly came out of necessity more than anything. It was one of those nights where I had chicken, rice, and broccoli to use up, and I just threw everything together in one pan. Over time, it became one of those go-to meals I’ve made hundreds of times.
It reminds me a lot of other easy dinners I rotate through like my chicken broccoli pasta bake, healthy chicken parmesan, baked ranch chicken, or sheet pan chicken and veggies. Simple ingredients, nothing fancy, but meals that just work – especially during busy weeks.
What I love most about this recipe is how easy it is to throw together, especially on busy nights. It’s a true one-pot meal, so cleanup is minimal, and the ingredients are simple and usually already in your kitchen. But what really makes it a go-to for me is that it’s packed with protein – about 37 grams per serving – so it’s filling, satisfying, helps me stay on track, and is a recipe my whole family loves.
It’s also one of my favorite chicken and rice meal prep recipes. I’ll make a batch on Sunday and portion it out for lunches or dinners during the week. It reheats well, keeps you full, and takes the guesswork out of “what am I going to eat?”
I hope you love it as much as we do!
Ingredients
This easy chicken and rice recipe uses simple, everyday ingredients, but each one helps create a balanced and flavorful meal.
- Cooked brown rice. Brown rice adds fiber and whole grains, making this dish more filling and satisfying. For this recipe to come together quickly, it’s best to have the rice cooked ahead of time. I usually make a batch of brown rice in the rice cooker over the weekend and use it throughout the week. You can also buy pre-cooked frozen rice from the grocery store.
- Chicken breast. Boneless, skinless chicken breasts keep this meal lean and high in protein. You can cut the chicken into strips or chunks, or use whatever you have on hand like crockpot shredded chicken or rotisserie chicken.
- Broccoli. Broccoli adds fiber, vitamins, and texture. I often use frozen “steam in bag” broccoli for convenience, but fresh broccoli works just as well with a slight adjustment to cooking time.
- Onion and garlic. These build flavor right from the start and give the dish a really solid base.
- Chicken broth. Chicken broth brings everything together and creates a light, flavorful sauce.
- Cheese (cheddar + parmesan). These add richness and help create that slightly creamy texture without making the dish heavy.
- Seasonings. Garlic powder, onion powder, salt, and pepper keep things simple but flavorful.
How to Make One Pot Healthy Chicken and Rice (Step-by-Step)
Step 1: Prep ingredients. Cut the chicken into bite-sized pieces, cook the broccoli if using frozen, and measure out the remaining ingredients.
Step 2: Season and cook the chicken. Season the chicken with salt, pepper, garlic powder, and onion powder. Heat olive oil in a large sauté pan over medium-high heat and cook until browned and cooked through. Remove and set aside.
Step 3: Cook the aromatics. In the same pan, cook the onion for 3–4 minutes until soft. Add garlic and cook for another 1–2 minutes.
Step 4: Add broth and simmer. Pour in the chicken broth and bring to a gentle boil. Reduce to a simmer and cook for 2–3 minutes to slightly reduce the liquid.
Step 5: Add broccoli, and chicken. Cook until broccoli and chicken is heated through.
Step 6: Stir in the cooked rice and cheese. Reduce heat to low and stir until cheese is melted. Taste and adjust seasoning, then serve warm.
Expert Cooking Tips
I know I mentioned this recipe is very versatile, so here are some variations I’ve used over the years with this chicken and rice recipe.
- Use white rice. I like to use brown rice because it’s healthier with its whole grains, fiber, protein, and nutrients. However, if all you have is white rice available, that will work fine. I like Jasmine rice or basmati rice too. I recommend getting in the habit of cooking and freezing brown rice into portions to have ready for recipes like this.
- Cook rice in chicken broth for more flavor. Whenever I make a batch of brown rice, I always cook it in chicken broth instead of just water. I’ll also add some salt, onion powder, and garlic powder for seasoning (about ½ – 1 teaspoon each). This gives the rice a lot more flavor, which adds more flavor to the recipe.
- Use leftover rice. Many one-pot chicken and rice recipes call for cooking the rice right in the recipe. However, I like to use brown rice, which would add another 25-30 minutes to the recipe, which I don’t have. I always have leftover brown rice, which is why I make this recipe so often for my family. I’ll make a big batch of brown rice on the weekend and use it in recipes during the week.
- Use chicken thighs. I prefer boneless skinless chicken breasts because it’s lean and high in protein, plus that’s what I always have on hand. However, chicken thighs would be great in this recipe too. Chicken thighs bring a lot of flavor to any recipe because they are higher in fat. I’d recommend boneless skinless chicken thighs because they are easier to cook. Bone-in breasts or thighs take longer to cook and then you’ll need to remove the bones.
- Use white wine. My husband LOVES white wine in any recipe. It adds so much flavor! I often purchase a bottle of white wine to leave on the kitchen counter just for recipes. My favorite to cook with is chardonnay, but any dry wine will work well. If I make this recipe, I’ll use ¼ cup of wine and then use about ¾ cups of chicken broth.
- For extra richness stir in a tablespoon of unsalted butter and splash of heavy cream at the end.
- Use fresh broccoli. I’ve successfully used both fresh and frozen broccoli in this recipe. When I use frozen, I like to purchase a 12-ounce “steam in bag” bag of broccoli. I’ll cook it in the microwave and add it to the recipe. That’s what I did for this recipe. My advice with using frozen broccoli is to drain it before adding to the recipe because it releases a lot of liquid when you heat it. I cut fresh broccoli into small bite-size pieces and then added it with the chicken broth. Then I put the cover on and let it steam for 5-7 minutes or until tender. I’ll often use an extra 1/4 – 1/2 cup chicken stock when I make this recipe using fresh broccoli.
- Shred the cheese fresh. This takes a little more work, but it melts better and creates a delicious cheesy sharp cheddar cheese flavor.
Variations
One of the best things about this chicken and rice recipe is how easy it is to customize based on what you have on hand or your preferences.
- Swap the vegetables. Broccoli is a classic, but you can easily use other vegetables. Mushrooms, spinach, green beans, kale, or even diced zucchini all work well. If using mushrooms, sauté them with the onions so they release their moisture and develop flavor. For spinach, stir it in at the very end and let it wilt for 1–2 minutes before serving.
- Switch up the cheese. Sharp cheddar adds a bold flavor, but you can use whatever cheese you like. Pepper jack adds a little heat, mozzarella creates a milder, creamier texture, and Colby Jack or a taco blend work great too. Freshly shredded cheese will melt better, but pre-shredded works just fine for convenience.
- Use white wine for extra flavor. If you want to add a little extra depth, replace about ¼ cup of the chicken broth with dry white wine (like chardonnay or sauvignon blanc). Let it simmer for a couple of minutes before adding the other ingredients to cook off the alcohol and enhance the flavor.
- Try different grains. Brown rice is my go-to because of the fiber and nutrients, but this recipe works with other grains too. White rice, jasmine rice, or basmati rice are great options. You can also use quinoa, farro, or even cauliflower rice if you’re looking for a lower-carb option. Just make sure the grain is cooked ahead of time before adding it to the recipe.
- Use different chicken options. This is a great recipe for using whatever chicken you already have on hand. Cooked shredded chicken, rotisserie chicken, or even leftover grilled chicken all work well. Just stir in about 1½–2 cups at the end until heated through.
Chicken and Rice Meal Prep
Of course, any meal I make needs to be prepped ahead of time in some way, shape, or form. My weeks are busy, and I need easy!
You can meal prep this chicken and rice recipe in a couple of different ways:
Prep All Of The Components Of The Recipe Ahead Of Time.
- Start by cooking the rice and storing it in the refrigerator or freezer. If you freeze it, you’ll need to warm it up ahead of time in the microwave using a microwave-safe bowl. However, you can throw it in cold (done it), but it’ll just need a little longer to come up to temperature and cook.
- Trim and cut the chicken. One of my least favorite things to do is handle raw chicken during the week. Well, actually anytime but during the busy week especially. I meal prep chicken for this recipe is to get it recipe ready by cutting it into cubes.
- Chop the broccoli. If you’re using fresh broccoli, then cutting it into bite-size pieces will save you a lot of time and mess during the week.
- Shred cheese. If you’re shredding cheese instead of using packaged shredded cheese for this recipe, then doing this ahead will save time during the week.
When the ingredients are ready ahead of time, you can throw this dinner together in less than 30 minutes during the week.
Completely Cook The Meal
Another way to prepare this recipe is to make it entirely on the weekend and then refrigerate or freeze it for dinner or lunch during the week. Warm it up in the microwave when you’re ready to eat!
Check out my other chicken meal prep ideas for more tips, tricks, and recipes.
Supplies to Cook and Prep Chicken and Brown Rice
Here are all the supplies I use to cook and meal prep this recipe.
- 3 1/2 quart Saute Pan – This is my favorite cooking pan to use for one-pot meals. It’s the perfect size for recipes like chicken and rice. I have this Cuisinart saute pan.
- Cooking Spoon and Spatula – This one by OXO has excellent ratings if you need a new cooking utensil set.
- Ello Storage Glass Containers – I use these containers to store this recipe’s components ahead of time.
- Ello 3.4 cup Meal Prep Containers – I love these containers when I want to make this recipe entirely ahead of time and refrigerate to eat during the week.
Is Chicken and Rice Healthy for Weight Loss?
Yes – chicken and rice is one of the simplest ways to build a balanced, satisfying meal, and it can absolutely support weight loss when portioned appropriately.
You’ve got lean protein from the chicken, fiber and whole grains from the rice, and nutrients from the vegetables. This combination helps keep you full longer without feeling overly heavy, which is key when you’re trying to stay on track.
That’s why chicken and rice is often a go-to for weight loss. It’s simple, filling, and easy to prep ahead so you’re not scrambling for meals during the week. Like anything, it comes down to overall portions and your daily calorie intake, but meals like this make it much easier to stay consistent.
More healthy chicken recipes
- Baked Chicken Parmesan
- Jalapeno Popper Chicken
- Cream Cheese Stuffed Chicken
- Baked Salsa Chicken
- Baked Ranch Chicken
Check out all of our healthy chicken recipes.
Healthy Chicken and Rice (Easy One Pot Recipe for Meal Prep)
Video
Equipment
- Large Saute Pan or Skillet
- Cooking Spoon and Spatula
Ingredients
- 1 tsp salt
- 1 tsp ground pepper
- 1 tsp onion powder
- 1 tsp garlic powder
- 1.5 lbs boneless skinless chicken breasts
- 3 tbsp olive oil divided
- ½ white onion chopped
- 4 garlic cloves minced
- 1 cup chicken broth
- 12 ounce frozen steam in bag broccoli cooked and drained
- 3 cups cooked brown rice
- ⅓ cup grated parmesan cheese you can also use grated romano cheese or a blend.
- 1 ½ cups shredded sharp cheddar cheese
Instructions
- In a small bowl, mix together the salt, pepper, onion powder, and garlic powder. Place the chicken on a cutting board and cut it into bite-sized pieces or strips. Sprinkle the seasoning evenly over the chicken and toss to coat.
- Heat 2 tablespoons of olive oil in a large sauté pan over medium-high heat. Add the chicken and cook until browned, cooked through, and no longer pink in the center, about 5–7 minutes. Remove the chicken from the pan and set aside.
- Add the remaining 1 tablespoon of olive oil to the pan.Add the chopped onion and cook for 3–4 minutes, until soft and translucent. Stir in the garlic and cook for another 1–2 minutes, until fragrant.
- Pour in the chicken broth and bring to a gentle boil. Reduce to a simmer and cook for 2–3 minutes to slightly reduce the liquid.
- Add broccoli, and chicken. Cook until broccoli and chicken is heated through.
- Stir in the cooked rice and cheese. Reduce heat to low and stir until cheese is melted. Taste and adjust seasoning, then serve warm.
Notes
- Use cooked rice for best results
This recipe comes together quickly because the rice is already cooked. If using cold or frozen rice, just allow a few extra minutes for it to heat through. - Short on time? Use pre-cooked chicken
You can skip cooking raw chicken and use 1½–2 cups of cooked chicken instead. Rotisserie chicken, crockpot shredded chicken, or leftover grilled chicken all work great—just stir it in at the end until heated through. - Drain the broccoli well
If using frozen broccoli, cook it first and drain any excess water before adding it to the pan. This helps prevent the dish from becoming watery. - Add broth as needed
If the mixture looks dry when reheating or cooking, add a splash of chicken broth to bring back moisture and keep everything creamy. - Great for meal prep
Store in airtight containers in the refrigerator for up to 4 days. Reheat in the microwave until warm. - Freezer-friendly
Freeze in portions for up to 3 months. Thaw overnight in the refrigerator or reheat straight from frozen.
Nutrition
Did you make this recipe?
Have you tried this Healthy Chicken and Rice Recipe? I can’t wait to see it! If so, I’d love for you to rate this recipe and leave a comment below. We all learn from each other’s experiences.
Theresa says
Great recipe! I am usually able to use cooked, thawed chicken from my freezer and it comes together so quickly. Great for cozy fall days! Thank you!
Deb says
My husband and I both really enjoyed this. I used a bag of peas & carrots since that’s what I had and it was perfect in this dish. Will definitely make again!
Amy says
Perfect for what I needed. Very easy throws together quickly. Tasty as well.