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Top view of a tasty home-cooked meal with grilled chicken, beans, and rice in a bento box.
Stovetop~35 minComplexity

Baked Chicken and Rice

This Baked Chicken and Rice provides 29g protein and 456 calories per serving with carbs included for post-workout recovery. Batch-preps 6 servings quickly on the stovetop, covering your protein and carb needs in a single containerized meal for training days.

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Ingredients

6 servings
  • Unsalted Butter(15g)
  • Yellow Onion(480g)
  • Garlic(15g)
  • Brown Rice(360g)
  • Low Sodium Chicken Broth(720g)
  • 2 teaspoons kosher salt (divided)
  • Chicken Thigh, Bone-In, Skin-On(907g)

    Boneless skinless thighs. Fattier than breast but more forgiving to cook.

  • Paprika, Ground(5g)
  • Oregano, Dried(5g)
  • Garlic powder(3g)
  • Peas And Carrots, Frozen, Mixed
  • Parsley, Fresh

Instructions

  1. 1Melt the butter in a large cast-iron skillet or Dutch oven with a lid over medium heat for 1–2 minutes until foaming. Add the onion and cook, stirring often, for 5 minutes until softened.
  2. 2Add the rice and garlic to the skillet, then sprinkle with salt. Toast over medium heat for 5 minutes, stirring occasionally, until the rice grains are fragrant and translucent.
  3. 3Pour in the chicken broth and increase heat to medium-high. Bring to a boil, then remove from heat—do not stir after this point.
  4. 4In a small bowl, combine the paprika, oregano, garlic powder, and salt. Pat the chicken dry with paper towels, then rub the seasoning mixture evenly over all sides of each piece.
  5. 5Arrange the seasoned chicken pieces skin-side up on top of the rice (overlapping is fine). Cover the skillet tightly with the lid, then place over medium heat and cook for 60 minutes until the chicken skin is golden brown and the internal temperature reaches 165°F when measured in the thickest part of the thigh.
  6. 6Remove the lid and continue cooking over medium heat for 10–15 minutes until the rice is tender and any remaining liquid is absorbed.
  7. 7Scatter the frozen peas and carrots over the chicken and rice, cover with the lid, and remove from heat. Let rest for 5–10 minutes until the vegetables are heated through.
  8. 8Stir the peas and carrots throughout the rice, sprinkle with fresh parsley, and divide evenly into 6 airtight containers while hot. Refrigerate for up to 4 days.

Nutrition — Per Serving

456

calories

29g

protein

28g

fat

Carbohydrates
26g
Saturated fat
7.1g
Sodium
286 mg
Dietary fiber
3.1g

6 servings per batch · ~418g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Baked Chicken and Rice have per serving?

Each serving contains 29g of protein at 456 calories with 28g fat and 26g carbs. The balanced macronutrient split makes this a complete meal rather than a protein-only component.

How long does Baked Chicken and Rice take to prep?

Baked Chicken and Rice qualifies as quick prep and yields 6 servings in one cooking session on the stovetop. Batch-prepping all six meals at once is substantially more efficient than cooking individual portions throughout the week.

Is Baked Chicken and Rice good for muscle gain?

At 29g protein and 456 calories with 26g carbs per serving, this recipe supports muscle gain phases with balanced nutrition for post-workout recovery. The included rice provides glycogen replenishment while the protein supports muscle protein synthesis alongside resistance training.

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