PF
Savor the rich flavors of chicken biryani garnished with eggs and caramelized onions.
Stovetop~45 minComplexity

One Pot Chicken and Rice

This One Pot Chicken and Rice packs 39g protein and 565 calories per serving. Batch-preps 6 servings in quick time on the stovetop, covering your midweek prep with a reliable carb-and-protein combination. Efficient for lifters balancing protein intake with post-workout carb replenishment.

Rate this recipe:

Ingredients

6 servings
  • Chicken Thigh, Boneless Skinless(907g)

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

  • 2 teaspoons kosher salt
  • Paprika, Smoked(10g)
  • Chili powder(10g)
  • Brown sugar(5g)
  • ½ teaspoon freshly cracked black pepper
  • Olive oil(45g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Lemon
  • Shallot
  • Bell Pepper
  • Rice, Jasmine, White, Dry(360g)
  • Garlic
  • Turmeric, Ground(3g)
  • Dill, Fresh(15g)
  • Low Sodium Chicken Broth(720g)
  • Greek Yogurt (2%)(240g)

    Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.

  • Cilantro, Fresh(60g)
  • Dill, Fresh(30g)
  • Garlic
  • Lemon Juice, Fresh(45g)
  • 1 teaspoon kosher salt

Instructions

  1. 1Pat the chicken thighs dry with paper towels. In a small bowl, combine the smoked paprika, chili powder, brown sugar, and black pepper to create a spice blend.
  2. 2Heat 1 tablespoon of olive oil in a large saucepan over medium-high heat until shimmering. Working in batches to avoid crowding, add the chicken thighs in a single layer and cook undisturbed for 4–5 minutes until the undersides are lightly browned. Flip and cook the other side for 4–5 minutes until golden brown, then sprinkle the spice blend over the chicken and cook for 1 minute more until fragrant. Transfer the chicken to a plate.
  3. 3Add another tablespoon of olive oil to the saucepan and reduce heat to medium. Arrange the lemon slices in an even layer and cook for 5–7 minutes until caramelized on both sides. Transfer the lemons to the plate with the chicken. Add 2–3 tablespoons of chicken broth to the pan and scrape up any browned bits from the bottom using a wooden spoon.
  4. 4Add the remaining 1 tablespoon of olive oil to the saucepan. Once shimmering, add the shallot and bell pepper and cook over medium heat for 4 minutes, stirring occasionally, until softened. Add the rice, garlic, turmeric, fresh dill, and remaining smoked paprika and chili powder. Stir constantly for 2 minutes until the spices are fragrant and the rice is lightly toasted.
  5. 5Pour in the chicken broth and stir to combine. Return the chicken thighs and caramelized lemons (with any accumulated juices) to the saucepan. Bring to a simmer over medium-high heat, then cover with a lid and reduce heat to medium-low. Cook for 20 minutes until the liquid is absorbed, the rice is tender, and the chicken reaches an internal temperature of 165°F.
  6. 6While the rice cooks, prepare the herb yogurt: stir together the Greek yogurt, cilantro, fresh dill, garlic, fresh lemon juice, and salt in a medium bowl until smooth.
  7. 7Divide the chicken and rice evenly into 6 airtight containers while hot, distributing the lemon slices and broth evenly. Let cool to room temperature before sealing and refrigerating.
  8. 8To serve, reheat a portion in a microwave or stovetop, top with fresh cilantro and dill, and serve the herb yogurt on the side.

Nutrition — Per Serving

565

calories

39g

protein

21g

fat

Carbohydrates
55g
Saturated fat
4.3g
Sodium
324 mg
Dietary fiber
2.8g

6 servings per batch · ~408g each

Macro data sourced from USDA FoodData Central

+ Add to Meal Plan

AI Swap Engine

Swap any ingredient and get recalculated macros instantly.

Set your goal to unlock — free, 30 seconds

Common questions

How much protein does One Pot Chicken and Rice have per serving?

Each serving contains 39g of protein and 565 calories, with 21g fat and 55g carbs. This balanced macro profile delivers solid protein without excessive calories per serving.

How long does One Pot Chicken and Rice take to make?

Total cook time is under 20 minutes in one pot, and the recipe batch-preps 6 servings at once. You're averaging less than 3 minutes of active time per meal when spread across your week.

Is One Pot Chicken and Rice good for muscle gain?

At 39g protein and 565 calories per serving, this recipe fits well into muscle gain phases where you need consistent protein intake and sufficient carbs for training. The 55g carbs per serving support glycogen repletion while staying volume-efficient.

Crockpot Lasagna

Slow Cooker · 6 servings

63g protein490 cal8g fat
Complexity
View Recipe →+ Plan

Slow Cooker Beef Pasta

Slow Cooker · 10 servings

70g protein540 cal11g fat
Complexity
View Recipe →+ Plan

Philly Cheesesteak Pasta

Stovetop · 8 servings

59g protein530 cal14g fat
Complexity
View Recipe →+ Plan

Beef Bacon Pasta

Stovetop · 10 servings

67g protein600 cal18g fat
Complexity
View Recipe →+ Plan