High-Protein Chicken Rice Meal

High-Protein Chicken Rice Meal

High-Protein Chicken Rice Meal Prep

Serves: 4

Ingredients

  • 1 tbsp olive oil
  • 2 tbsp minced garlic
  • 1 medium onion, diced
  • 135 g corn kernels
  • 500 g chicken breast, diced
  • 2 cups baby spinach, chopped
  • Salt and pepper to taste
  • Dried oregano, to taste
  • Chilli flakes, to taste
  • 450 g cooked low carb rice

Method

  1. Heat the olive oil in a large skillet over medium heat.
  2. Sauté the onion and garlic until fragrant, about 2-3 minutes. 
  3. Add the chicken and cook until the chicken is fully cooked.
  4. Stir in the corn and cook for 2–3 minutes.
  5. Add the spinach. 
  6. Season with salt, oregano, and chilli flakes.
  7. Cook until the spinach wilted. 
  8. Stir in the cooked rice and cook until heated through.
  9. Divide evenly among three meal prep containers.

 

Meal prep tips

Fridge: Store in airtight containers for 3–4 days.

Freezer: The chicken and rice mixture is generally freezer-friendly for up to 2–3 months for best quality. Check the specific low-carb rice packaging if it has particular freezing instructions.

Reheating: Reheat until steaming hot throughout. For better texture, add a splash of water before microwaving to prevent the rice and chicken from drying out.

Meal-prep tip: Divide immediately into four portions once cooled appropriately, rather than repeatedly reheating the whole batch.

Macros per serve 

Calories 295 kcal

Protein 29g

Carbohydrates 22g

Fat 8g

Fibre 4g

Sugars 4g

Health benefits

Chicken breast provides high-quality, lean protein to support muscle maintenance, recovery and satiety. It also provides selenium, niacin and vitamin B6.

Baby spinach provides folate, vitamin K, vitamin A and vitamin C, as well as antioxidants and some fibre.

Corn provides carbohydrates for energy, fibre and carotenoids. It also adds natural sweetness and texture.

Onion provides fibre and beneficial plant compounds, including quercetin.

Garlic contains sulphur-containing compounds and antioxidant plant compounds. It adds substantial flavour without many calories.

Olive oil provides predominantly monounsaturated fat and helps with absorption of fat-soluble nutrients from the vegetables.

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