High-Protein Chicken & Rice Power Bowl
High-protein one-pan chicken and rice with Greek yogurt and cottage cheese. 42g protein per serving, ready in 40 minutes.
Ingredients
- 2 tbsp olive oil
- 1.5 lbs boneless, skinless chicken breast, cut into bite-sized chunks
- 1 medium yellow onion, finely diced
- 4 cloves garlic, minced
- 1.5 cups long-grain white rice
- 3 cups low-sodium chicken broth
- 0.75 cup plain nonfat Greek yogurt
- 1 cup frozen peas and carrots
- 1 tsp dried thyme
- 0.5 tsp paprika
- 0.25 tsp cayenne pepper
- Salt and black pepper to taste
- 0.5 cup low-fat cottage cheese
- 2 green onions, thinly sliced
- 1 tbsp fresh lemon juice
Instructions
- 1
Heat olive oil over medium-high heat in a large skillet or Dutch oven until shimmering, about 1 minute.
- 2
Add the chicken chunks and cook without stirring for 3-4 minutes until the bottoms develop a golden crust, then stir and continue cooking until no longer pink on the outside, about 4-5 minutes total.
- 3
Push the chicken to the sides of the pan and add the diced onion to the center, sautéing until translucent and softened, about 3 minutes.
- 4
Stir in the minced garlic and cook until fragrant, about 30 seconds, then combine everything together in the pan.
- 5
Add the rice and stir continuously for 1-2 minutes to lightly toast the grains and coat them with oil.
- 6
Pour in the chicken broth and bring the mixture to a boil over medium-high heat, stirring occasionally.
- 7
Reduce the heat to low, cover the pan with a lid, and simmer for 15-18 minutes until the rice is tender and most of the liquid is absorbed.
- 8
While the rice cooks, whisk together the Greek yogurt with 2 tablespoons of warm broth in a small bowl to loosen it and prevent lumping.
- 9
Once the rice is cooked through, remove the pan from heat and stir in the Greek yogurt mixture until fully incorporated.
- 10
Add the frozen peas and carrots, thyme, paprika, and cayenne pepper, stirring gently to distribute evenly.
- 11
Fold in the cottage cheese until just combined—the residual heat will warm it through without breaking it down.
- 12
Season with salt, black pepper, and lemon juice to taste, adjusting as needed.
- 13
Divide among four bowls and garnish with sliced green onions before serving.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| Boneless, skinless chicken breast | Ground turkey breast (93% lean) | Ground turkey cooks faster and distributes more evenly throughout the rice while maintaining the same protein content per serving. |
| Plain nonfat Greek yogurt | Nonfat plain kefir or additional cottage cheese (1 cup total) | Both provide similar protein boosts and creamy texture while offering probiotics for gut health and alternative flavor profiles. |
| Low-fat cottage cheese | Silken tofu (0.5 cup) blended with 2 tbsp nutritional yeast | This vegan swap maintains protein content (7g per serving) while creating a silky texture and adding B vitamins. |
| Long-grain white rice | Brown rice or farro | Both contain more fiber and micronutrients while maintaining similar cooking times and texture in this one-pan format. |
| Frozen peas and carrots | Frozen broccoli florets and diced bell peppers | Adds different micronutrients while keeping prep minimal and maintaining the vegetable-to-protein ratio. |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 545 |
| Total Fat | 11g |
| Saturated Fat | 2g |
| Cholesterol | 82mg |
| Sodium | 720mg |
| Carbohydrates | 56g |
| Fiber | 3g |
| Sugar | 4g |
| Protein | 42g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
