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One Pot Chicken and Rice meal prep dish with tender chicken pieces and fluffy rice cooked together

One Pot Chicken and Rice Meal Prep (Beginner Friendly, High Protein)

A simple, beginner-friendly one-pot meal featuring chicken breasts and brown rice that cooks in under 40 minutes and delivers 32 grams of protein per serving. Everything is cooked in one pot with vegetables and broth, making it perfect for meal prep with minimal cleanup.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Dinner, Lunch
Cuisine American
Servings 4 servings
Calories 485 kcal

Equipment

  • large Dutch oven or heavy-bottomed pot
  • lid

Ingredients
  

  • 2 lbs boneless, skinless chicken breasts, diced into bite-sized pieces
  • 1.5 cups long-grain brown rice, uncooked
  • 3 cups low-sodium chicken broth
  • 1 medium onion, diced small
  • 2 cups diced bell peppers (red, yellow, or orange)
  • 1 cup diced carrots
  • 3 cloves garlic, minced
  • 2 tablespoons olive oil
  • 1.5 teaspoons salt
  • 1 teaspoon ground black pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon dried thyme or Italian seasoning
  • 1/2 teaspoon paprika
  • 1 cup frozen peas

Instructions
 

  • Step 1: Heat olive oil in a large Dutch oven over medium-high heat. Add diced chicken breast with salt and pepper. Cook for about 5 minutes, stirring occasionally, until golden on the outside. Remove to a plate.
  • Step 2: In the same pot, add diced onion and cook for 2 minutes. Add minced garlic and cook for 30 seconds. Stir in carrots and bell peppers, cooking for 3 minutes.
  • Step 3: Add uncooked brown rice and stir constantly for 2 minutes to toast it.
  • Step 4: Pour in chicken broth and add garlic powder, thyme, and paprika. Stir well. Return seared chicken to the pot and bring to a simmer.
  • Step 5: Reduce heat to low, cover with a lid, and simmer for 25-30 minutes until rice is tender and liquid is absorbed.
  • Step 6: Remove from heat, stir in frozen peas, and let rest covered for 5 minutes.

Notes

Cool completely before portioning into glass containers. Keeps in fridge for 4 days or freezes up to 3 months. Reheat with a splash of water or broth to prevent drying out. Can substitute chicken thighs for breasts. White rice cooks in 18 minutes instead of 25-30. Nutrition per serving: 32g protein, 485 calories, 42g carbs, 12g fat, 5g fiber.
Keyword One Pot Chicken and Rice