Welcome to my kitchen, friends! Today I'm sharing one of my absolute favorite go-to meals when I need something nutritious, filling, and incredibly satisfying. This chicken and rice high protein recipe has been my lifesaver on busy weeknights and has become a staple in my meal prep routine.
What makes this dish special is the perfect balance of lean protein from tender chicken breast, complex carbohydrates from rice, and a colorful array of vegetables that bring both nutrients and flavor to the table. The beauty of this recipe lies in its simplicity - one pan, minimal ingredients, maximum satisfaction!
This is literally the easiest recipe ever! With just about 30 minutes of active cooking time, you'll have a complete meal that's packed with protein, fiber, and all the good stuff your body needs to thrive. Whether you're a fitness enthusiast looking for a post-workout meal or simply someone who appreciates delicious, wholesome food, this recipe is guaranteed to become a regular in your cooking rotation.
What you'll love about this chicken rice
- Protein-packed powerhouse - With lean chicken breast as the star ingredient, each serving delivers approximately 30+ grams of high-quality protein to fuel your muscles and keep you satisfied.
- Versatile and customizable - This recipe serves as a perfect base that you can easily adapt to your taste preferences or what you have available in your pantry.
- Meal-prep friendly - Make a big batch and enjoy it throughout the week for hassle-free lunches or dinners that taste just as good reheated.
Recipe Ingredients
This chicken and rice high protein recipe brings together simple, wholesome ingredients that create a nutritious and satisfying meal. Here's what you'll need:
- Boneless, skinless chicken breasts
- Olive oil
- Salt and pepper
- Yellow onion
- Carrots
- Garlic cloves
- Fresh ginger (optional)
- Cooked white or brown rice
- Frozen peas
- Eggs
- Low-sodium soy sauce
- Green onions
- Optional spices (smoked paprika, garlic powder, cumin, chili flakes)
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How to make chicken and rice high protein
For the complete printable recipe with detailed measurements and instructions, scroll to the recipe card at the bottom of this post. Here's a quick overview of the process:
- Season and cook the chicken until golden brown and fully cooked through, then set aside and dice.
- Sauté the vegetables in the same pan until softened, adding garlic and ginger toward the end.
- Add rice and peas to the vegetable mixture and heat through.
- Create a well in the center of the pan and scramble the eggs.
- Return the diced chicken to the pan along with soy sauce and green onions.
- Stir everything together until well combined and heated through.
- Serve hot with additional garnishes if desired.
Pro tips
For the absolute best results with this chicken and rice high protein recipe, try marinating your chicken breasts in a mixture of olive oil, garlic, and herbs for 30 minutes before cooking. This extra step adds tremendous flavor and helps keep the chicken moist and tender.
Storage and Reheating
- Refrigerator storage - Store leftovers in an airtight container in the refrigerator for up to 4 days.
- Freezer-friendly - This dish freezes beautifully! Portion into individual containers and freeze for up to 3 months.
- Reheating instructions - For best results, reheat in a skillet with a splash of water or broth to restore moisture. Microwave reheating works too - just cover with a damp paper towel to prevent drying out. Learn more about reheating techniques on my blog.
Additions & Substitutions
Additions:
- Add a tablespoon of sesame oil and a sprinkle of sesame seeds for an Asian-inspired flavor profile.
- Incorporate diced bell peppers or broccoli florets for extra vitamins and color.
- Mix in a tablespoon of sriracha or chili garlic sauce if you enjoy some heat.
- Toss in some cashews or peanuts for added crunch and healthy fats.
Substitutions:
- Swap chicken for tofu or tempeh to make this dish vegetarian while maintaining high protein content.
- Use cauliflower rice instead of regular rice for a lower-carb alternative.
- Replace soy sauce with coconut aminos if you're avoiding soy or want a lower-sodium option.
- Substitute quinoa for rice to increase the protein content even further.
FAQs about this chicken and rice high protein
A: Each serving contains approximately 30-35 grams of protein, making it an excellent option for those looking to increase their protein intake.
A: Absolutely! This recipe is perfect for meal prep and tastes even better the next day as the flavors have time to meld together.
A: It can be! Simply use tamari or coconut aminos instead of soy sauce, and double-check that any additional spices you use are certified gluten-free.
What Can I Serve with this chicken and rice high protein?
This chicken and rice high protein dish is essentially a complete meal on its own, containing protein, carbs, and vegetables. However, if you'd like to round out your meal even more, consider serving it with a simple side salad dressed with lemon vinaigrette or some steamed broccoli for extra greens.
If you give this recipe a try, I'd absolutely love to hear what you think! Drop a comment below or tag me in your creations on social media. Your feedback helps me continue to create recipes that you'll love!
You May Also Like
- High Protein Chicken Meal Prep Guide
- High Protein Delicious Chicken Recipes
- High Protein Delicious Chicken Recipes
Chicken and Rice High Protein
Equipment
- Large Skillet
Ingredients
Main Ingredients
- 1.5 pounds boneless, skinless chicken breasts
- 2 tablespoon olive oil divided
- Salt and black pepper to taste
- 1 medium yellow onion chopped
- 2 medium carrots peeled and diced
- 3 cloves garlic minced
- 1 tablespoon fresh ginger minced, optional
- 4 cups cooked white or brown rice
- 0.75 cup frozen peas
- 3 large eggs beaten
- 3 tablespoon low-sodium soy sauce
- 2 green onions thinly sliced
- Optional spices smoked paprika, garlic powder, ground cumin, chili flakes
Instructions
- Heat 1 tablespoon olive oil in a skillet. Season chicken, cook 8 min per side until cooked. Rest, then dice.
- Add remaining oil to skillet. Sauté onion and carrots 5 min. Stir in garlic and ginger, cook 1 more min.
- Add rice and peas, cook 2 min until heated through.
- Push rice aside, scramble eggs on one side until nearly cooked, then combine with rice.
- Return chicken to skillet. Add soy sauce and green onions. Stir and heat through.
- Serve hot, garnish with extra green onions or herbs if desired.
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