10+ Low Calorie Chicken and Rice Recipes for Healthy Meal Planning

Eating healthy doesn’t have to be boring. Low calorie chicken and rice recipes offer a delicious way to enjoy a classic dish while keeping your meals nutritious and light. These recipes are perfect for anyone looking to maintain a balanced diet without sacrificing flavor.

You can enjoy the comforting combination of chicken and rice in various ways that are both healthy and satisfying. These meals not only provide essential nutrients but also make it easier to stick to your health goals.

Whether you’re cooking for yourself or your family, these recipes will keep everyone happy and full.

1) One-Pot Chicken and Rice Delight

One-Pot Chicken and Rice Delight is a simple and tasty meal. You can make it all in one pot, which makes cleanup quick. It’s perfect for a cozy dinner.

Start by browning chicken in your pot and adding flavor with onion and garlic. Then, mix in rice and broth for deliciousness. This dish is filling and has a balance of protein and carbs.

You can throw in veggies like peas or carrots to make it even healthier. It’s a great way to get in your nutrients while enjoying a comforting meal.

Ingredients

• 1 pound chicken thighs (boneless, skinless)
• 1 cup rice
• 2 cups chicken broth
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 cup mixed vegetables (optional)
• Salt and pepper to taste

Cooking Instructions

1. Heat a pot over medium heat.
2. Add chicken thighs and brown for about 5 minutes.
3. Stir in onion and garlic; cook until onion is soft.
4. Add rice, broth, and veggies.
5. Bring to a boil, then reduce heat.
6. Cover and simmer for 20 minutes.
7. Season with salt and pepper before serving.

2) Healthy Chicken Fried Rice Twist

For a healthier take on chicken fried rice, start with lean chicken breast and add lots of colorful vegetables. Using brown rice instead of white rice boosts the fiber content, making the meal more filling.

You can flavor it with reduced-sodium soy sauce and a touch of sesame oil. This keeps the taste rich without extra calories.

Adding scrambled eggs gives you protein while keeping the dish satisfying. Try throwing in peas, carrots, and bell peppers for more nutrients.

Ingredients

• 1 cup brown rice
• 1 lb lean chicken breast, diced
• 2 cups mixed vegetables (peas, carrots, bell peppers)
• 2 eggs, beaten
• 2 tablespoons reduced-sodium soy sauce
• 1 teaspoon sesame oil
• 1 tablespoon canola oil
• Salt and pepper to taste

Cooking Instructions

1. Cook brown rice according to package instructions (about 30 minutes).
2. Heat canola oil in a pan over medium heat.
3. Add chicken and cook until no longer pink (about 6-8 minutes).
4. Push chicken to one side and add vegetables, cooking until tender.
5. Pour in beaten eggs, stirring until cooked.
6. Mix in cooked rice, soy sauce, and sesame oil. Stir well.
7. Season with salt and pepper, and serve warm. Enjoy!

3) Herb & Ricotta Chicken Rice Fusion

This dish combines tender chicken with creamy ricotta and fresh herbs. It’s a delightful way to enjoy a low-calorie meal that feels special.

Start by cooking your rice, keeping it light and fluffy. While it cooks, prepare your chicken breasts by slicing them open. Fill them with a mixture of ricotta cheese, garlic, and herbs for a rich flavor.

Once the chicken is stuffed, cook it until golden brown. Serve the chicken over the rice for a satisfying meal. It’s healthy, tasty, and perfect for any night of the week.

Ingredients

• 2 chicken breasts
• 1 cup ricotta cheese
• 1 clove garlic, minced
• 1 tablespoon fresh herbs (like basil or parsley)
• 1 cup cooked rice
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 375°F (190°C).
2. Cook rice according to package instructions.
3. Mix ricotta, garlic, herbs, salt, and pepper in a bowl.
4. Slice chicken breasts and stuff with the ricotta mixture.
5. Bake the chicken for 25-30 minutes or until fully cooked.
6. Serve the chicken on a bed of rice. Enjoy!

4) Lean Lemon Chicken with Rice

Lean Lemon Chicken with Rice is a tasty and healthy option for dinner. This dish is simple to make and only requires a few ingredients. You’ll enjoy juicy chicken paired with fluffy rice and a zesty lemon flavor.

Start by seasoning chicken breasts with lemon juice and herbs. Cook them in a skillet until they’re golden brown.

Add rice and broth to the skillet, allowing everything to cook together. The rice absorbs the delicious flavors, making every bite enjoyable.

You can serve this dish with a side of steamed vegetables for extra nutrition.

Ingredients

• 1 pound (450 g) chicken breasts
• 1 cup (200 g) rice
• 2 cups (480 ml) chicken broth
• 2 tablespoons lemon juice
• 1 teaspoon garlic powder
• Salt and pepper to taste
• Herbs (like thyme or parsley)

Cooking Instructions

1. Season chicken with lemon juice, garlic powder, salt, and pepper.
2. In a skillet, cook chicken over medium heat until browned.
3. Add rice and chicken broth to the skillet.
4. Bring to a boil, then reduce heat and cover.
5. Cook until rice is tender, about 15-20 minutes.
6. Fluff rice and serve. Enjoy!

5) Cajun Spiced Chicken & Rice Bowl

This Cajun Spiced Chicken & Rice Bowl is a delicious and easy meal. The blend of spices adds a nice kick, making each bite flavorful.

You’ll cook chicken with bell peppers and onions, which adds color and nutrition. Serve it over a bed of seasoned rice for a balanced dish.

With just one pan, this recipe is perfect for weeknight dinners. It takes about 30 minutes to make, so it fits into your busy schedule.

Ingredients

• 1 lb (450 g) chicken breast, diced
• 1 tablespoon Cajun seasoning
• 1 cup (190 g) rice
• 2 cups (480 ml) chicken broth
• 1 bell pepper, chopped
• 1 onion, chopped
• 2 tablespoons olive oil

Cooking Instructions

1. Heat olive oil in a large skillet over medium heat (350°F or 175°C).
2. Add chicken and Cajun seasoning. Cook until browned.
3. Stir in bell pepper and onion. Cook until softened.
4. Add rice and chicken broth. Bring to a boil, then cover and simmer.
5. Cook until rice is tender, about 20 minutes. Serve hot.

6) Garlic Veggie Chicken Stir-fry

This Garlic Veggie Chicken Stir-fry is a quick and tasty dish. It combines juicy chicken with colorful vegetables, all tossed in a savory garlic sauce. It’s perfect for a healthy meal that won’t break your calorie goals.

You can make this stir-fry in just 30 minutes. Use bell peppers, broccoli, and snap peas for a crunch. The garlic adds flavor without extra calories.

Serve this dish over brown rice or quinoa for added fiber. This meal is sure to satisfy your hunger and cravings.

Ingredients

• 1 pound (450 g) boneless chicken breast, diced
• 2 cups broccoli florets
• 1 bell pepper, sliced
• 1 cup snap peas
• 3 cloves garlic, minced
• 2 tablespoons soy sauce
• 1 tablespoon olive oil

Cooking Instructions

1. Heat olive oil in a pan over medium heat (350°F/175°C).
2. Add garlic and sauté for 1 minute.
3. Add chicken and cook until no longer pink.
4. Stir in broccoli, bell pepper, and snap peas.
5. Pour in soy sauce and cook for another 5 minutes.
6. Serve over rice or quinoa. Enjoy!

7) Greek Style Chicken & Rice

Greek Style Chicken and Rice is a tasty and healthy dish. It features tender, seasoned chicken cooked with fluffy rice. The flavors of lemon, garlic, and herbs make it really special.

You can add vegetables like spinach or tomatoes for extra nutrition. The dish is simple to prepare and cooks in just one pot, making cleanup easy.

Here’s what you need for this recipe:

Ingredients

• 4 chicken thighs, skin-on and bone-in
• 1 cup long-grain rice
• 2 tablespoons olive oil
• 1 lemon (zest and juice)
• 2 cups chicken broth
• 1 teaspoon oregano
• Salt and pepper to taste
• Optional: 1 cup spinach or grape tomatoes

Cooking Instructions

1. Heat olive oil in a large pot over medium heat.
2. Season chicken with salt, pepper, and oregano.
3. Brown the chicken for about 5 minutes on each side.
4. Add the rice, broth, lemon juice, and zest.
5. Bring to a boil, then cover and simmer for 20 minutes.
6. Stir in spinach or tomatoes, and cook for an additional 5 minutes. Enjoy!

8) Tangy Lemon Chicken Pilaf

Tangy Lemon Chicken Pilaf is a delicious, low-calorie dish that is perfect for dinner. You can enjoy tender chicken and flavorful rice with a burst of lemony goodness. This recipe is easy to make and will soon become a favorite.

Start by marinating your chicken in lemon juice, garlic, and herbs. This adds a fresh, tangy flavor that pairs well with the rice. Cook everything together in one pot for a simple cleanup.

The rice absorbs the lemony juices, which makes it fragrant and tasty. Add in some vegetables for a boost of color and nutrients. This meal is comforting and satisfying without compromising your health goals.

Ingredients

• 1 pound chicken breast, diced
• 1 cup jasmine rice
• 2 cups chicken broth
• 1 lemon, juiced
• 2 cloves garlic, minced
• Salt and pepper to taste
• 1 cup mixed vegetables (like peas and carrots)

Cooking Instructions

1. Marinate chicken with lemon juice, garlic, salt, and pepper for 15 minutes.
2. In a pot, heat some oil over medium heat and cook chicken until browned.
3. Add rice and mix well for 1-2 minutes.
4. Pour in chicken broth and bring to a boil.
5. Reduce heat, cover, and simmer for 15-20 minutes, until rice is tender.
6. Stir in mixed vegetables and cook for an additional 5 minutes.
7. Fluff the rice with a fork and serve warm. Enjoy!

9) Creamy Chicken Rice Casserole

Creamy Chicken Rice Casserole is a warm and comforting dish. It’s perfect for busy nights when you need something delicious and easy to make.

You’ll enjoy the rich flavors that come together in one pot. This recipe is a great way to use chicken and rice for a satisfying meal.

Ingredients

• 2 cups cooked chicken, shredded
• 1 cup rice, uncooked
• 4 cups chicken broth
• 1 cup cream of mushroom soup
• 1 cup mixed vegetables
• 1 teaspoon garlic powder
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 350°F (175°C).
2. In a large bowl, mix chicken, rice, chicken broth, soup, and vegetables.
3. Season the mixture with garlic powder, salt, and pepper.
4. Then, pour the mixture into a greased baking dish.
5. Cover the dish with foil and bake for 30 minutes.
6. After 30 minutes, remove the foil and bake for another 15 minutes until golden brown.

10) Savory Mushroom Chicken Risotto

Savory Mushroom Chicken Risotto is a creamy, delicious dish that’s perfect for any meal. You will love the warm comfort it brings, along with the rich flavors of chicken and mushrooms.

This dish uses arborio rice, which is excellent for achieving that creamy texture. You can sauté fresh mushrooms and tender chicken pieces, adding depth to the flavor.

To make it healthier, you can control the amount of butter and cheese you use. This recipe is a great way to enjoy a filling meal while keeping calories in check.

Ingredients

• 1 cup arborio rice
• 2 tablespoons butter
• 2 ½ cups fresh mushrooms, sliced
• 1 skinless chicken breast, cut into small pieces
• 4 cups low-sodium chicken broth
• ½ cup grated Parmesan cheese
• Salt and pepper to taste

Cooking Instructions

1. Heat the chicken broth in a pot over medium heat.
2. In a separate pan, melt butter. Sauté mushrooms in the melted butter until golden.
3. Add chicken pieces and cook until no longer pink.
4. Stir in arborio rice, cooking for 1-2 minutes.
5. Gradually add broth, one ladle at a time, stirring frequently.
6. Once creamy, stir in cheese.
7. Season with salt and pepper, then serve warm.