chicken and rice and broccoli

Chicken, rice, and broccoli have long been the gold standard for fitness enthusiasts, bodybuilders, and health-conscious individuals. This simple yet powerful combination perfectly balances lean protein, complex carbohydrates, and fiber, making it an ideal meal for muscle growth, weight loss, and overall well-being.

This article will cover a step-by-step recipe, nutritional benefits, and meal prep strategies to help you get the most out of this dish.

Why Chicken, Rice, and Broccoli?

• High in Protein – Supports muscle recovery and growth
• Complex Carbs for Energy – Provides sustained energy without blood sugar spikes
• Rich in Fiber & Micronutrients – Supports digestion and overall health
• Easy to Cook & Meal Prep – Perfect for batch cooking and busy schedules

Nutritional Breakdown

Chicken: Lean Protein Powerhouse

• Chicken, especially skinless chicken breast, is a high-protein,
• low-fat food that supports:
• Muscle growth & repair – Ideal for athletes and fitness enthusiasts
• Weight loss – High in protein and low in calories, keeping you full longer
• Boosting metabolism – Protein-rich foods require more energy to digest

A 100g serving of grilled chicken breast contains:

• Calories: ~165
• Protein: ~31g
• Fat: ~3.6g
• Carbohydrates: 0g

Rice: The Energy Source

• Rice, particularly brown rice, is a complex carbohydrate that provides long-lasting energy. It’s rich in:
• Fiber – Supports digestion and gut health
• Essential minerals – Contains magnesium, phosphorus, and B vitamins
• Slow-digesting carbs – Helps sustain energy levels

A 100g serving of cooked brown rice contains:

• Calories: ~111
• Carbohydrates: ~23g
• Protein: ~2.6g
• Fiber: ~1.8g

White rice is also a good choice for a lower-calorie option, especially post-workout for faster glycogen replenishment.

Broccoli: The Superfood Veggie

• Broccoli is a nutrient-dense vegetable packed with vitamins and antioxidants. It is known for:
• High fiber content – Supports digestion and promotes fullness
• Rich in vitamins – Contains Vitamin C, Vitamin K, and folate
• Antioxidant properties – Helps fight inflammation and free radicals

A 100g serving of steamed broccoli contains:

• Calories: ~55
• Carbohydrates: ~11g
• Protein: ~3.7g
• Fiber: ~4.4g

Chicken, rice, and broccoli provide an excellent combination of protein, complex carbohydrates, and essential vitamins for a well-balanced meal. A detailed nutritional breakdown of this meal can be found here.

If you love the flavors of chicken, broccoli, and rice but crave a more indulgent twist, this Chicken Broccoli Rice Cheese Casserole is the perfect option. Packed with creamy cheese, tender chicken, and a crispy topping, it’s comfort food at its finest!

Ingredients (Serves 4)

Protein (Chicken)

• 2 boneless, skinless chicken breasts (~1 lb)
• 1 tbsp olive oil (or avocado oil)
• 1 tsp garlic powder
• 1 tsp onion powder
• ½ tsp paprika
• ½ tsp black pepper
• ½ tsp salt
• 1 tbsp low-sodium soy sauce (optional, for extra flavor)

Carbohydrates (Rice)

• 1 cup brown rice (or white rice for faster digestion)
• 2 cups water or chicken broth (for added flavor)
• ½ tsp salt

Fiber & Micronutrients (Broccoli)

• 2 cups broccoli florets
• ½ tsp salt
• ½ tsp black pepper
• ½ tbsp butter or olive oil

Step-by-Step Cooking Instructions

Cook the Rice

1️⃣ Rinse the rice under cold water until the water runs clear (removes excess starch).
2️⃣ Boil 2 cups of water or chicken broth in a pot, then add the rice and salt.
3️⃣ Reduce heat to low, cover, and simmer for 35-40 minutes (for brown rice) or 15-20 minutes (for white rice).
4️⃣ Once cooked, fluff with a fork and set aside.

Cook the Chicken

1️⃣ Preheat a pan over medium heat and add olive oil.
2️⃣ Season the chicken breasts with garlic powder, onion powder, paprika, salt, and black pepper.
3️⃣ Sear the chicken for 5-6 minutes per side until golden brown.
4️⃣ Reduce heat, cover, and let it cook for another 5 minutes until the internal temperature reaches 165°F (75°C).
5️⃣ Remove from the pan, let it rest for 5 minutes, then slice into strips.

Steam the Broccoli

1️⃣ Bring a pot of water to a boil and place a steamer basket over it.
2️⃣ Add the broccoli florets, cover, and steam for 4-5 minutes until tender but still vibrant green.
3️⃣ Remove from heat and toss with olive oil or butter, salt, and black pepper.

Assemble the Meal

1️⃣ Divide the cooked rice evenly into 4 meal prep containers or plates.
2️⃣ Top with sliced chicken breast and a portion of steamed broccoli.
3️⃣ Optional: Drizzle with soy sauce, lemon juice, or a light teriyaki glaze for extra flavor.

chicken, rice, and broccoli

This one-pan chicken, rice, and broccoli recipe is an easy, delicious, and comforting meal! Packed with protein, fiber, it’s perfect for a quick dinner or meal prep.

Print Recipe Pin Recipe

Prep Time 20 minutes mins

Cook Time 25 minutes mins

Total Time 35 minutes mins

Course Main Course

Cuisine Asian

Servings 4

Calories 450 kcal

Ingredients

  

Protein Chicken

• 2 boneless skinless chicken breasts (~1 lb)
• 1 tbsp olive oil or avocado oil
• 1 tsp garlic powder
• 1 tsp onion powder
• ½ tsp paprika
• ½ tsp black pepper
• ½ tsp salt
• 1 tbsp low-sodium soy sauce optional, for extra flavor

Carbohydrates (Rice)

• 1 cup brown rice or white rice for faster digestion
• 2 cups water or chicken broth for added flavor
• ½ tsp salt

Fiber & Micronutrients (Broccoli)

• 2 cups broccoli florets
• ½ tsp salt
• ½ tsp black pepper
• ½ tbsp butter or olive oil

Instructions

 

Cook the Rice

• Rinse the rice under cold water until the water runs clear (removes excess starch).
• Boil 2 cups of water or chicken broth in a pot, then add the rice and salt.
• Reduce heat to low, cover, and simmer for 35-40 minutes (for brown rice) or 15-20 minutes (for white rice).
• Once cooked, fluff with a fork and set aside.

Cook the Chicken

• Preheat a pan over medium heat and add olive oil.
• Season the chicken breasts with garlic powder, onion powder, paprika, salt, and black pepper.
• Sear the chicken for 5-6 minutes per side until golden brown.
• Reduce heat, cover, and let it cook for another 5 minutes until the internal temperature reaches 165°F (75°C).
• Remove from the pan, let it rest for 5 minutes, then slice into strips.

Steam the Broccoli

• Bring a pot of water to a boil and place a steamer basket over it.
• Add the broccoli florets, cover, and steam for 4-5 minutes until tender but still vibrant green.
• Remove from heat and toss with olive oil or butter, salt, and black pepper.

Assemble the Meal

• Divide the cooked rice evenly into 4 meal prep containers or plates.
• Top with sliced chicken breast and a portion of steamed broccoli.
• Optional: Drizzle with soy sauce, lemon juice, or a light teriyaki glaze for extra flavor.

Video

Notes

• Chicken:
  • For a juicier result, opt for boneless, skinless chicken thighs rather than breasts.
  • Marinate the chicken in olive oil, garlic, lemon juice, and your favorite herbs for at least 30 minutes for added flavor.
  • Grill or pan-sear the chicken for a crispy exterior and tender interior.
• Rice:
  • Choose from white, brown, or jasmine rice based on your personal preference.
  • For extra flavor, cook the rice in chicken broth instead of water.
  • Add a bay leaf or a pinch of turmeric to the rice for added aroma and color.
• Broccoli:
  • Steam or blanch the broccoli to retain its bright green color and nutrients.
  • If you like roasted broccoli, toss it in olive oil, salt, and pepper and roast it at 400°F (200°C) for 15-20 minutes.
  • For added flavor, squeeze a bit of lemon juice or sprinkle some Parmesan cheese on the broccoli after cooking.
• Meal Prep Tip:
  • This dish is perfect for meal prepping. Store the chicken, rice, and broccoli in separate airtight containers in the fridge for up to 3 days.
  • Heat it up in the microwave or on the stovetop for a fast and convenient meal

 

• Optional Add-ins:
  • Add a handful of nuts, like almonds or cashews, for crunch.
  • Top the dish with a sauce like tahini, soy sauce, or a light vinaigrette to elevate the flavor

 

• For a heartier version, try adding cheese and baking the dish into a casserole. This variation is perfect for those who love extra creaminess!

 

• Nutrition Information (Per Serving):
•  

• Calories: 450 kcal
• Fat: 12g
• Protein: 35g
• Carbohydrates: 50g
• Fiber: 4g
• Sugar: 2g
• Sodium: 620mg

 

Keyword Chicken broccoli and rice, easy skillet dinner

Looking for more delicious meal ideas? Check out our Lunch Recipes  and Dinner Recipes to keep your day flavorful and balanced

Nutrition Breakdown (Per Serving)

• Calories: ~400-450 kcal
• Protein: ~40g
• Carbohydrates: ~45g
• Fat: ~8g
• Fiber: ~5g

Meal Prep & Storage Tips

• Refrigeration: Store in an airtight container for up to 4 days.
• Freezing: Freeze for up to 2 months (best if stored without broccoli).
• Reheating: Microwave for 2-3 minutes, stirring halfway for even heating.

Recipe Variations

     Spicy Chicken & Rice Stir-Fry

• Diced chicken sautéed with garlic, chili flakes, and soy sauce
• Broccoli and bell peppers stir-fried with sesame oil
• Jasmine rice for a fluffy texture

     Low-Carb Version

• Swap rice for cauliflower rice
• Add more broccoli and leafy greens
• Use grilled chicken thighs for extra flavor

    Teriyaki Chicken Rice Bowl

• Glaze chicken with homemade teriyaki sauce
• Add sesame seeds & green onions for garnish
• Serve with stir-fried broccoli & carrots

Final Thoughts

This chicken, rice, and broccoli recipe is a nutrient-dense, easy-to-make meal that fits perfectly into a healthy diet. Whether you’re meal prepping for the week or just looking for a simple, delicious dinner, this dish never fails.

Would you like more healthy meal prep ideas? Let me know!