Healthy Chicken and Rice – A Simple, Satisfying Weeknight Meal

This healthy chicken and rice is the kind of meal you make once and keep in your back pocket forever. It’s comforting, filling, and surprisingly light, with clean flavors that fit any day of the week. You’ll get juicy chicken, fluffy rice, and bright veggies in one skillet—no fussy steps or hard-to-find ingredients.

If you want a balanced dinner that tastes great and reheats well, this is it. It’s the kind of dish that makes eating well feel easy.

What Makes This Special

There are endless chicken and rice recipes out there, but this one keeps things simple without sacrificing flavor. It uses pantry staples, gets a boost from a few smart aromatics, and cooks mostly in one pan.

The rice absorbs chicken broth and spices, so every bite tastes seasoned and cozy. You’ll also get built-in veggies for color, texture, and nutrition. It’s family-friendly, budget-friendly, and versatile enough to tweak for different diets.

What You’ll Need

• Chicken: 1.5 pounds boneless, skinless chicken breasts or thighs, cut into bite-size pieces
• Rice: 1.5 cups long-grain brown rice (or jasmine/basmati white rice; see notes in steps)
• Broth: 3 to 4 cups low-sodium chicken broth (amount varies by rice type)
• Vegetables: 1 medium onion (diced), 2 cloves garlic (minced), 1 red bell pepper (diced), 1 cup frozen peas
• Healthy fats: 1 to 2 tablespoons olive oil
• Seasonings: 1 teaspoon smoked paprika, 1 teaspoon dried oregano, 1/2 teaspoon ground turmeric (optional for color), 1/2 teaspoon ground cumin, 1 bay leaf
• Acid and freshness: Juice of 1/2 lemon, 2 to 3 tablespoons chopped fresh parsley or cilantro
• Salt and pepper: To taste
• Optional add-ins: 1 cup chopped spinach or kale, 1 small carrot diced, red pepper flakes for heat

How to Make It

1. Season the chicken. Pat the chicken dry.Toss with 1/2 teaspoon salt, 1/4 teaspoon pepper, smoked paprika, and cumin. This quick seasoning helps the chicken brown and adds flavor from the start.
2. Sear the chicken. Heat olive oil in a large, deep skillet or Dutch oven over medium-high. Add the chicken in a single layer and cook 3 to 4 minutes per side until lightly browned.It doesn’t need to be fully cooked yet. Transfer to a plate.
3. Cook the aromatics. In the same pan, reduce heat to medium. Add the onion and bell pepper with a pinch of salt.Cook 4 to 5 minutes until softened. Stir in the garlic and oregano, and cook 30 seconds until fragrant.
4. Toast the rice. Add the rice to the pan and stir to coat with the oil and veggies for 1 to 2 minutes. This step helps keep the grains fluffy and adds a nutty flavor.
5. Add broth and spices. Stir in the bay leaf and turmeric (if using).Pour in chicken broth: 4 cups for brown rice or 3 cups for white jasmine/basmati. Scrape up any browned bits from the pan.
6. Simmer gently. Return the chicken (and any juices) to the pan. Bring to a gentle simmer, then reduce heat to low, cover, and cook until rice is tender. Brown rice: 35 to 45 minutes. White rice: 15 to 20 minutes.
7. Add peas and greens. In the last 5 minutes of cooking, stir in peas and spinach or kale if using.Cover and let them steam until vibrant and tender.
8. Finish and rest. Remove from heat. Stir in lemon juice and half the herbs. Taste and adjust salt, pepper, or acid.Cover and let rest 5 minutes so the rice settles.
9. Serve. Fluff with a fork, remove the bay leaf, and top with remaining herbs. Add a drizzle of olive oil or a sprinkle of red pepper flakes if you like a little heat.

Storage Instructions

• Refrigerator: Cool completely, then store in airtight containers for up to 4 days.
• Freezer: Portion into freezer-safe containers for up to 3 months. Thaw in the fridge overnight before reheating.
• Reheating: Warm on the stovetop over low heat with a splash of broth or water, or microwave in 60–90 second bursts, stirring between intervals.Add a squeeze of lemon to wake it up.
• Meal prep tip: Pack with extra steamed veggies or a side salad to round out the meal.

Benefits of This Recipe

• Balanced nutrition: Lean protein, complex carbs, and veggies in one pot.
• High in fiber (with brown rice): Helps with fullness and steady energy.
• Lower sodium: You control the salt, especially with low-sodium broth.
• Simple ingredients: Affordable and easy to find year-round.
• Flexible: Works with different vegetables, spice levels, and rice types.

Common Mistakes to Avoid

• Skipping the toast step: Toasting the rice prevents mushy texture and boosts flavor.
• Boiling too hard: A gentle simmer keeps the rice tender and the chicken juicy.
• Not adjusting liquid for rice type: Brown rice needs more broth and time than white rice.
• Overcrowding the chicken: Sear in batches if needed to get good browning instead of steaming.
• Forgetting to rest: A short rest after cooking lets moisture redistribute for fluffier rice.

Variations You Can Try

• Lemon herb: Add extra lemon zest and swap oregano for thyme and dill.
• Spicy chipotle: Stir in 1 chopped chipotle in adobo and a pinch of cayenne.
• Curry twist: Replace paprika and cumin with 1 to 2 teaspoons mild curry powder and a splash of coconut milk.
• Mediterranean: Add olives, cherry tomatoes, and a sprinkle of feta before serving.
• High-protein: Stir in a can of drained chickpeas during the last 10 minutes.
• Veg-forward: Load up with zucchini, carrots, or broccoli. Cut small so they cook evenly.
• Cauliflower rice option: Use 4 cups cauliflower rice instead of grains. Sauté it separately for 5 to 7 minutes, then fold into the cooked chicken and veggies with less broth (about 1/2 cup) to create a lighter, low-carb version.

FAQ

Can I use pre-cooked rice?

Yes.

Sauté the chicken and vegetables as directed, then stir in 3 to 4 cups cooked rice with about 1/2 to 3/4 cup broth. Simmer a few minutes to warm through and absorb flavors.

What’s the best cut of chicken for this?

Thighs stay juicier and are more forgiving, but breasts work well if you avoid overcooking. Cut into similar-sized pieces for even cooking.

How do I keep the rice from sticking?

Use enough oil to start, keep the heat moderate, and resist stirring too often while it simmers.

A heavy pan with a tight lid helps prevent scorching.

Can I make it dairy-free and gluten-free?

It’s naturally dairy-free and gluten-free as written. Just double-check your broth and spices for any additives.

How can I add more vegetables?

Stir in chopped carrots with the onions, and add quick-cooking veggies—like peas, spinach, or zucchini—toward the end. You can also serve it with a simple cucumber-tomato salad for freshness.

What if my rice is still firm?

Add 1/4 to 1/2 cup hot broth or water, cover, and cook a few more minutes on low.

Brown rice especially can vary by brand and may need a touch more liquid.

Can I cook this in an Instant Pot?

Yes. Use sauté mode for the chicken and aromatics, then pressure cook: 22 minutes for brown rice or 4 minutes for white rice, both with a 10-minute natural release. Use about 1.5 cups broth per cup of rice.

In Conclusion

This healthy chicken and rice hits that sweet spot between wholesome and craveable.

It’s easy to make, easy to customize, and easy to reheat for lunches or weeknight dinners. With a few everyday ingredients and a smart method, you’ll have a balanced, comforting meal that keeps everyone happy. Keep this recipe in your rotation and adjust it to your taste—you’ll use it again and again.

Healthy Chicken and Rice - A Simple, Satisfying Weeknight Meal

Print Recipe

Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings 4 servings

Ingredients

• Chicken: 1.5 pounds boneless, skinless chicken breasts or thighs, cut into bite-size pieces
• Rice: 1.5 cups long-grain brown rice (or jasmine/basmati white rice; see notes in steps)
• Broth: 3 to 4 cups low-sodium chicken broth (amount varies by rice type)
• Vegetables: 1 medium onion (diced), 2 cloves garlic (minced), 1 red bell pepper (diced), 1 cup frozen peas
• Healthy fats: 1 to 2 tablespoons olive oil
• Seasonings: 1 teaspoon smoked paprika, 1 teaspoon dried oregano, 1/2 teaspoon ground turmeric (optional for color), 1/2 teaspoon ground cumin, 1 bay leaf
• Acid and freshness: Juice of 1/2 lemon, 2 to 3 tablespoons chopped fresh parsley or cilantro
• Salt and pepper: To taste
• Optional add-ins: 1 cup chopped spinach or kale, 1 small carrot diced, red pepper flakes for heat

Instructions

• Season the chicken. Pat the chicken dry. Toss with 1/2 teaspoon salt, 1/4 teaspoon pepper, smoked paprika, and cumin. This quick seasoning helps the chicken brown and adds flavor from the start.
• Sear the chicken. Heat olive oil in a large, deep skillet or Dutch oven over medium-high. Add the chicken in a single layer and cook 3 to 4 minutes per side until lightly browned. It doesn’t need to be fully cooked yet. Transfer to a plate.
• Cook the aromatics. In the same pan, reduce heat to medium. Add the onion and bell pepper with a pinch of salt. Cook 4 to 5 minutes until softened. Stir in the garlic and oregano, and cook 30 seconds until fragrant.
• Toast the rice. Add the rice to the pan and stir to coat with the oil and veggies for 1 to 2 minutes. This step helps keep the grains fluffy and adds a nutty flavor.
• Add broth and spices. Stir in the bay leaf and turmeric (if using). Pour in chicken broth: 4 cups for brown rice or 3 cups for white jasmine/basmati. Scrape up any browned bits from the pan.
• Simmer gently. Return the chicken (and any juices) to the pan. Bring to a gentle simmer, then reduce heat to low, cover, and cook until rice is tender. Brown rice: 35 to 45 minutes. White rice: 15 to 20 minutes.
• Add peas and greens. In the last 5 minutes of cooking, stir in peas and spinach or kale if using. Cover and let them steam until vibrant and tender.
• Finish and rest. Remove from heat. Stir in lemon juice and half the herbs. Taste and adjust salt, pepper, or acid. Cover and let rest 5 minutes so the rice settles.
• Serve. Fluff with a fork, remove the bay leaf, and top with remaining herbs. Add a drizzle of olive oil or a sprinkle of red pepper flakes if you like a little heat.