One-pot chicken, pesto & rice bake – high protein, gut-friendly & family approved

One-pot chicken, pesto & rice bake – high protein, gut-friendly & family approved

Looking for a healthy, balanced dinner that’s packed with flavour and easy to throw together? This Chicken, Pesto & Rice Bake is the ultimate one-dish wonder — loaded with lean protein, gut-friendly Greek yoghurt, complex carbs, and vibrant veggies to nourish your body and fuel your day.

Perfect for meal prep, family dinners, or weeknights when you want something simple but satisfying, this recipe combines tender diced chicken breast, creamy homemade pesto, fluffy basmati rice, and a cheesy finish all in one oven-friendly dish.

It's high in protein (50g per serve!), rich in fibre, and includes probiotic ingredients that support digestion and overall gut health. With fresh cherry tomatoes, broccoli, and a generous hit of basil, it's as nutritious as it is delicious.

Whether you're looking to support your energy levels, build lean muscle, or eat more whole foods — this recipe ticks all the boxes for a wholesome, delicious meal women can feel great about.

Chicken, Pesto & Rice Bake

Serves: 4
 Ingredients:

  • 600g chicken breast, diced

  • 200g basmati rice

  • 60g pesto sauce (recipe below)

  • 120g Greek yoghurt

  • 400ml chicken stock

  • 1 punnet cherry tomatoes, halved

  • 1 cup broccoli florets

  • 60g mozzarella or parmesan cheese

Home made PESTO SAUCE
• 1 cup fresh basil leaves
• 1/4 cup grated Parmesan cheese
• 1/4 cup pine nuts
• 1 clove garlic, minced
• 3 tbsp olive oil
• Salt and pepper to taste

To make the pesto, in a food processor, combine the basil leaves, Parmesan cheese, nuts, and garlic. Pulse until the mixture is well chopped.

With the processor running, drizzle in the olive oil slowly until the pesto reaches your desired consistency. Season with salt and pepper to taste, then set aside.

Chicken Pesto & Rice Bake Method:

  1. Preheat oven to 180°C.

  2. Place 4x 600 ml glass containers (or one large dish) on the surface and evenly divide all ingredients into your containers.

  3.  Mix chicken, rice, pesto, Greek yoghurt, and chicken stock.

  4. Add tomatoes, broccoli, and cheese.

  5. Cover with foil and bake for 35-40 minutes.

Macros per serve:

  • Calories: 480

  • Protein: 50g

  • Carbohydrates: 42g

  • Fibre: 5g

  • Fats: 12g

Health Benefits:

  • High in protein to support lean muscle.

  • Balanced with complex carbs for sustained energy.

  • Contains probiotics from Greek yoghurt for gut health.

 

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