Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

High-Protein Chicken and Rice Skillet

A hearty one-pan high protein dinner with seared chicken, fluffy rice, and melted cheese.

  • Total Time: 50 minutes
  • Yield: 4 1x

Ingredients

Scale
  • 2 lbs boneless skinless chicken breasts, cut into bite-sized pieces
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • 1 teaspoon onion powder
  • Salt and black pepper, to taste
  • 1 small yellow onion, diced
  • 3 cloves garlic, minced
  • 1 1/2 cups long-grain white rice, uncooked
  • 3 cups low-sodium chicken broth
  • 1 cup frozen peas and carrots
  • 1 1/2 cups shredded cheddar cheese
  • 2 tablespoons chopped fresh parsley, for garnish

Instructions

  1. Season the chicken pieces with garlic powder, smoked paprika, onion powder, salt, and pepper.
  2. Heat olive oil in a large deep skillet over medium-high heat. Add the chicken and cook for 6-8 minutes, stirring occasionally, until golden and cooked through. Remove chicken and set aside.
  3. In the same skillet, add the diced onion and cook for 3 minutes until softened. Stir in the minced garlic and cook for 30 seconds until fragrant.
  4. Add the uncooked rice to the skillet and toast for 1-2 minutes, stirring constantly.
  5. Pour in the chicken broth and bring to a boil. Reduce heat to low, cover, and simmer for 15-18 minutes, or until the rice is tender and the liquid is absorbed.
  6. Stir in the frozen peas and carrots along with the cooked chicken. Cook for 3-4 minutes until heated through.
  7. Sprinkle the shredded cheddar cheese evenly over the top, cover, and let it melt for 2-3 minutes.
  8. Garnish with chopped parsley and serve warm.

Notes

For an even higher protein dinner, swap in cottage cheese stirred through the rice instead of cheddar, or add a scoop of plain Greek yogurt on top before serving. Leftovers keep well in the fridge for up to 4 days and reheat beautifully with a splash of broth.

  • Author: Ella Whitley
  • Prep Time: 15 minutes
  • Cook Time: 35 minutes
  • Method: Stovetop
  • Cuisine: American