Is your brain fried by 5 PM? Mine certainly is! After juggling work, life, and maybe chasing a toddler, the last thing I want to do is tackle three different pots and pans for dinner. Seriously, the cleanup alone sends me straight to the takeout menu. That’s why I am so thrilled to finally share my absolute lifeline: the Simple High Protein One Pot Chicken and Rice. This recipe is the secret weapon for grabbing a complete, high-protein meal when you have zero energy left.
It delivers everything you need—tender chicken, perfectly fluffy rice, and bright peas—all cooked start-to-finish in one single vessel. Trust me, this easy High Protein One Pot Dinner has single-handedly saved my weeknights, and now I’m sharing the simple magic with you. If you’re looking for more easy, healthy ideas, check out my list of 10 healthy dinner recipes for weight loss too! You’re going to make this dish weekly once you see how easy it is to clean up!
Why This High Protein One Pot Dinner is Your New Weeknight Hero
Honestly, this chicken and rice dish isn’t just food; it’s a mental vacation after a long day. The total time is only about 40 minutes, which is faster than most takeout places can even get your order ready! The nutritional payoff is huge, too. You’re getting nearly 50 grams of protein per serving, which keeps you full and happy right until bedtime.
- Maximum Flavor, Minimum Dishes: Everything happens in the Dutch oven. That means one thing: easy cleanup!
- High Protein Punch: Chicken breast guarantees you hit your protein goals without fuss.
- Fast Flavor Building: We brown the chicken first, which is the secret start to any great savory one-pot meal.
If you’re super pressed for time generally, I’ve got a whole roundup of quick dinner recipes in 20 minutes I think you’ll want to bookmark, but this one pot wonder is usually my go-to.
Speed and Simplicity of the High Protein One Pot Dinner
Forget washing a skillet, then a saucepan for rice, and then another dish for the veggies. Nope! This baby cooks right in one large pot. You sauté, you simmer, you steam—all with the lid firmly on. It’s the reduction of mental load that I really love. I don’t have to monitor four different things; I just set the timer and go find my slippers. This method makes getting a satisfying, high-protein meal on the table feel totally effortless on chaotic evenings.
Essential Ingredients for Your High Protein One Pot Dinner
You don’t need a pantry full of fancy things for this recipe to shine. The beauty of this High Protein One Pot Dinner is that it relies on simple, solid staples that deliver huge flavor payoff. I always make sure my chicken breasts are nice and uniform—about 1-inch pieces—so they cook evenly when we brown them up.
And please, use good quality chicken broth! It’s the main liquid here, so if your broth tastes watery, your whole dish will taste watery. That’s where the deep, savory base comes from. We toss in rice, some onion, the garlic magic, and just a little bit of dried thyme. That’s it! The peas come in later to keep them bright and not mushy. We want tender chicken and fluffy rice, not a pot of sludge!
Ingredient Notes and Smart Substitutions
So, let’s talk brown rice. You can absolutely use it if you prefer that nuttier flavor, but you have to remember it cooks longer than white rice. Since we’re keeping this quick, if you swap, just check the package directions for the simmer time, okay? You might need an extra 10 or 15 minutes covered on low heat.
Also, here’s a little secret I sometimes add when I want a bit more color and depth: toss in half a teaspoon of paprika right along with the thyme. It deepens the color without changing the flavor profile much, which is great for making what looks like a simple meal appear a little more chef-y.
Step-by-Step Instructions for the High Protein One Pot Dinner
Okay, let’s get cooking! Since we are only using one pot, the order of operations is super important to build those layers of flavor. First things first, get that olive oil shimmering in your big pot over medium-high heat. Throw in your cubed chicken and just let it do its thing until it’s nicely browned everywhere—that usually takes about 5 minutes. That searing builds flavor, so don’t rush it!
Next, toss in the onion and let it soften up for about 3 minutes until you can see through it a little. Then, the garlic goes in for just one minute until you can smell that wonderful aroma. Now we add the dry stuff: the rice, the broth, your thyme, salt, and pepper. Stir everything up really well so the rice isn’t sitting dry on the bottom.
Now for the magic that makes this an easy meal. Bring that whole thing to a rolling boil—like, bubbles everywhere. Once it’s boiling hard, immediately drop the heat way down to low, pop that lid on tight, and walk away! Don’t even peek! After those 15 minutes, take the pot completely off the burner, but keep that lid on for 5 more minutes. That resting time is when the rice finishes steaming perfectly. Finally, stir in those frozen peas—they thaw right away. If you want to learn how I get fluffy basmati just right, check out my guide on how to cook basmati rice recipe, but this technique works just as beautifully!
Mastering the Simmer: Key to Perfect High Protein One Pot Dinner Rice
Listen to me: step six is the make-or-break moment for your rice. You bring it up fast to a boil, but you absolutely *must* reduce that heat to low before you cover it. If it’s too high, the bottom scorches and the top stays hard. The real trick, though, is not cheating! Do not lift that lid once it’s covered for 15 minutes. That trapped steam is what’s cooking the rice kernels through perfectly, making this such a successful high protein option.
Tips for Success with Any High Protein One Pot Dinner
When you’re relying on one pot to do all the heavy lifting, a couple of tiny details can make the difference between ‘yum’ and ‘meh.’ The most crucial step, which I mentioned before, is that initial chicken browning. You need real color on those pieces, not just turning them pale. That browned crust is flavor gold we scrape up later when adding the broth!
Also, pay close attention to your pot size. This recipe is designed for a large Dutch oven or a very wide, heavy-bottomed pot with a tight-fitting lid. I learned this the hard way when I tried stuffing this exact recipe into a narrow saucepan because my big pot was dirty. Oops! Everything steamed instead of cooking evenly, and the rice turned into a gummy science experiment. Overcrowding is the enemy of any good one-pot meal, especially when seeking that perfect protein and grain balance.
If you’ve cooked the chicken but realize you need shredded chicken for another meal later, I highly recommend practicing my method for easy shredded chicken recipe seasoned—it’s fantastic for meal prep!
Serving Suggestions for Your High Protein One Pot Dinner
Since this is already a complete meal—protein, carb, and veggie all in one—you don’t need to cook anything else! That’s the beauty of a high protein one pot dinner. If you feel like you need a little something extra, I love grabbing a handful of fresh parsley or chives from the garden and just sprinkling them over the top right before serving. It adds a pop of green and freshness that cuts through the savory broth.
If you’re feeling ambitious but still want zero extra cooking fuss, a super simple side salad works wonders. I often pair this with my refreshing cucumber feta salad recipe because it’s just chopping, no cooking required!
Storage and Reheating Instructions for Leftover High Protein One Pot Dinner
The best part about this High Protein One Pot Dinner is that it actually tastes great the next day! When you have leftovers, make sure you get them stored quickly. Scoop everything into an airtight container—you don’t want that delicious rice drying out in the fridge. It’ll keep beautifully for about three days, which is great for lunches.
When reheating, skip the microwave if you can, because sometimes it makes the rice a little chewy. I prefer tossing a serving back into a small pan over medium-low heat with just a splash of extra chicken broth or water. Cover it for a few minutes, and that steam brings the rice right back to fluffy life. If you’re in a rush, the microwave is fine, just add a tiny splash of liquid first!
Frequently Asked Questions About This High Protein One Pot Dinner
I get so many questions about tweaking this recipe, which is great because it means you all love having a reliable, quick dinner on hand! Since this is a cornerstone of my easy meal rotation, I wanted to cover the common adjustments people ask about. It’s a solid template for any easy meal, but knowing a few tweaks helps!
If you want even more inspiration for fast cooking, don’t forget to swing by my other post about quick dinner recipes in 20 minutes for when you have even less time!
Can I use chicken thighs instead of breasts in this High Protein One Pot Dinner?
Oh yes, you absolutely can use thighs! I love them sometimes because they stay so juicy. Since thighs have a bit more fat and connective tissue, you should add them earlier with the onion just to make sure they are fully cooked through before you add the rice. You don’t need to change the broth amount, but you might want to add 2 extra minutes to the first cook time. They are wonderfully flavorful!
Is this High Protein One Pot Dinner suitable for meal prepping?
It’s fantastic for meal prep! It stores really well. My tip is to divide the servings into microwave-safe containers so you have grab-and-go lunches or dinners ready. Since this keeps so well in the fridge thanks to the chicken and rice absorbing that broth, it’s perfect for batch cooking on a Sunday.
Nutritional Estimate for This High Protein One Pot Dinner
When we talk about getting a lot of bang for our buck with this High Protein One Pot Dinner, the numbers really back it up. The estimates look fantastic! Per serving, you’re looking at around 450 calories, but the real kicker is that massive protein hit—about 48 grams!
Keep in mind these are just estimates, of course. If you use leaner broth or your chicken breasts were slightly smaller, the numbers change. But generally, this recipe keeps fat low (around 8g) and gives you a really satisfying, balanced meal to fuel your week. It’s a straightforward way to eat smart without thinking too hard about it.
Share Your High Protein One Pot Dinner Success
Now that you’ve tried this simple way to conquer weeknight stress, I’d absolutely love to hear about it! Did you add that dash of paprika I mentioned? Did the peas stay bright green? I really want to know how your High Protein One Pot Dinner turned out.
You can give the recipe a star rating right below this section, or better yet, leave a comment telling me your favorite part about having one less pot to scrub. If you snapped a picture of your beautiful chicken and rice on the table, post it! Tag me on social media so I can see your success. Sharing kitchens secrets is the best part of cooking, so don’t be shy!
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Simple High Protein One Pot Chicken and Rice
- Total Time: 40 min
- Yield: 4 servings 1x
- Diet: Low Fat
Description
A straightforward, high-protein dinner cooked entirely in one pot.
Ingredients
- 1 tablespoon olive oil
- 1 pound boneless, skinless chicken breasts, cut into 1-inch pieces
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 cup long-grain white rice, uncooked
- 2 cups chicken broth
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 cup frozen peas
Instructions
- Heat olive oil in a large pot or Dutch oven over medium-high heat.
- Add chicken pieces and cook until browned on all sides, about 5 minutes.
- Add onion and cook until softened, about 3 minutes.
- Stir in garlic and cook for 1 minute until fragrant.
- Add rice, chicken broth, thyme, salt, and pepper to the pot. Stir well.
- Bring the mixture to a boil. Once boiling, reduce heat to low, cover the pot, and simmer for 15 minutes without lifting the lid.
- Remove the pot from the heat and let it stand, covered, for 5 minutes.
- Stir in the frozen peas. Cover and let stand for 5 more minutes until the peas are heated through.
- Fluff the rice and chicken mixture with a fork before serving.
Notes
- You can substitute brown rice, but adjust the cooking time according to package directions.
- For extra flavor, add 1/2 teaspoon of paprika with the thyme.
- Prep Time: 10 min
- Cook Time: 30 min
- Category: Dinner
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 450
- Sugar: 3
- Sodium: 650
- Fat: 8
- Saturated Fat: 1.5
- Unsaturated Fat: 6.5
- Trans Fat: 0
- Carbohydrates: 45
- Fiber: 2
- Protein: 48
- Cholesterol: 130
Keywords: high protein, one pot, chicken, rice, quick dinner, easy meal