Healthy Chicken and Rice (Easy One Pot Recipe for Meal Prep)

Healthy Chicken and Rice (Easy One Pot Recipe for Meal Prep)

If you’re looking for a simple, well-balanced dinner, this healthy chicken and rice recipe 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.

5 from 14 votes

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Course: Main Course

Cuisine: American

Keyword: chicken and rice recipe, healthy chicken and rice, healthy chicken and rice recipe, one pot chicken and rice

Prep Time: 10

Cook Time: 30

Servings: people

Calories: 471kcal

Author: Tammy Overhoff

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