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

Chicken and rice is a popular meal known for its versatility and flavor. Many people want to enjoy this classic dish while keeping their calorie intake in check. Low-calorie chicken and rice recipes offer a satisfying way to indulge in a delicious meal without compromising your health goals.

You can create a variety of dishes that are not only tasty but also nutritious. These recipes can help you stay on track with your diet while enjoying the comforting combination of chicken and rice.

Whether you’re looking for quick meal prep ideas or hearty casseroles, there are plenty of options to explore.

Lemon Herb Grilled Chicken with Brown Rice

Lemon Herb Grilled Chicken is a delicious and healthy choice for dinner. The bright flavors of lemon and herbs make the chicken tasty and satisfying. Pair it with brown rice for a complete meal.

To start, marinate your chicken breasts in olive oil, fresh lemon juice, and herbs like thyme or rosemary. Let it sit for about 30 minutes.

Grill the chicken on medium heat, about 350°F (175°C), for 6 to 7 minutes on each side. Make sure the internal temperature reaches 165°F (75°C).

Serve your grilled chicken over a bed of cooked brown rice. Add some steamed vegetables on the side for extra nutrients.

Ingredients

• 4 boneless, skinless chicken breasts
• 1/4 cup olive oil
• 2 tbsp fresh lemon juice
• 2 tbsp fresh herbs (like thyme or rosemary)
• 2 cups cooked brown rice

Cooking Instructions

1. Marinate chicken in olive oil, lemon juice, and herbs for 30 minutes.
2. Preheat grill to medium heat (350°F or 175°C).
3. Grill chicken for 6 to 7 minutes on each side.
4. Ensure chicken reaches 165°F (75°C) inside.
5. Serve over cooked brown rice with vegetables.

Sriracha Honey Chicken and Rice Bowl

The Sriracha Honey Chicken and Rice Bowl is a delicious blend of sweet and spicy flavors. It’s perfect for a quick meal prep or a busy weeknight dinner.

To start, you’ll need chicken pieces, which can be either thighs or breasts. Coat them in a mixture of honey and Sriracha sauce. This combination gives the chicken its sweet heat. You can add some minced garlic for extra flavor.

While the chicken cooks, prepare your rice. Brown rice works well for a healthier option. You can also steam some vegetables like broccoli or bell peppers to serve with the bowl.

Once everything is ready, assemble your bowl by layering the rice, chicken, and veggies. Drizzle some extra sauce on top for added taste.

Ingredients

• 2 pounds chicken thighs or breasts
• ⅓ cup honey
• 3 tablespoons Sriracha
• 1 teaspoon garlic powder
• 3 cups brown rice, cooked
• Steamed vegetables (like broccoli or bell peppers)

Cooking Instructions

1. Preheat your oven to 375°F (190°C).
2. Mix honey, Sriracha, and garlic powder in a bowl.
3. Coat chicken in the mixture.
4. Bake the chicken for 25-30 minutes.
5. Cook brown rice as per package instructions.
6. Steam vegetables while chicken is baking.
7. Assemble the bowl with rice, chicken, and veggies.

3) Ginger Teriyaki Chicken with Quinoa

This Ginger Teriyaki Chicken with Quinoa is a tasty and healthy option for your meal plan. It combines tender chicken with flavorful ginger and a sweet teriyaki sauce, all served over quinoa.

To start, cook your quinoa according to the package instructions. Quinoa is a great source of protein and pairs nicely with chicken.

While the quinoa cooks, prepare your chicken.

Cut the chicken into bite-sized pieces. Sauté it in a pan with a little oil until it’s browned and fully cooked.

Then, mix together the teriyaki sauce, which includes ginger, garlic, soy sauce, and sesame oil. Pour the sauce over the chicken and let it simmer for a few minutes.

Once everything is ready, serve the chicken over a bed of quinoa. Garnish with green onions or sesame seeds for added flavor.

Ingredients

• 1 cup quinoa
• 500g boneless skinless chicken breast
• 1 tablespoon fresh grated ginger
• 2 cloves garlic, minced
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil

Cooking Instructions

1. Cook the quinoa according to package directions.
2. Cut chicken into bite-sized pieces.
3. Heat oil in a pan over medium heat.
4. Sauté the chicken until fully cooked.
5. Mix ginger, garlic, soy sauce, and sesame oil in a bowl.
6. Add the sauce to the chicken and simmer for 3-5 minutes.
7. Serve the chicken over quinoa and garnish as desired.

4) Spicy Chicken and Cauliflower Rice Stir-Fry

Get ready for a delicious and healthy meal with spicy chicken and cauliflower rice stir-fry. This recipe is quick and easy, perfect for busy weeknights. You’ll enjoy flavors packed with spice and nutrition.

Start by cooking chicken pieces in a hot pan until they are golden and cooked through.

Then, add riced cauliflower and your favorite veggies. Stir-frying brings out their natural sweetness.

Add soy sauce, garlic, and chili sauce for that perfect kick. Cook everything together until the cauliflower is tender.

This dish is packed with protein and low in calories, making it a great choice for a balanced meal.

Ingredients

• 1 pound (450 grams) chicken breast, diced
• 2 cups cauliflower rice
• 1 cup mixed vegetables (like bell peppers and broccoli)
• 2 tablespoons soy sauce
• 1 tablespoon garlic, minced
• 1 tablespoon chili sauce
• 1 tablespoon oil (olive or canola)

Cooking Instructions

1. Heat oil in a pan over medium-high heat (375°F/190°C).
2. Add the chicken and cook until golden.
3. Stir in the cauliflower rice and mixed vegetables.
4. Add garlic, soy sauce, and chili sauce.
5. Cook until veggies are tender.

5) Garlic Lime Chicken with Cilantro Rice

This Garlic Lime Chicken with Cilantro Rice is a tasty and healthy dish you can make quickly. The garlic and lime add a fresh flavor that pairs well with the chicken.

Start by marinating your chicken in garlic, lime juice, and a bit of salt for extra flavor. This will keep the meat juicy and delicious.

Cook the chicken until it reaches an internal temperature of 165°F (74°C) for safety.

While the chicken is cooking, prepare your cilantro rice. Simply cook rice and mix in chopped cilantro and a squeeze of lime juice. This side dish is light and easy.

Serve your garlic lime chicken on a bed of cilantro rice for a bright and satisfying meal. Enjoy this simple recipe for a healthy weeknight dinner!

Ingredients

• 4 chicken breasts
• 3 cloves garlic, minced
• Juice of 2 limes
• Salt to taste
• 2 cups cooked rice
• 1/4 cup chopped cilantro

Cooking Instructions

1. Marinate chicken with garlic, lime juice, and salt for 30 minutes.
2. Cook chicken in a skillet over medium heat until internal temperature reaches 165°F (74°C).
3. Cook rice as per package instructions.
4. Mix cooked rice with chopped cilantro and lime juice.
5. Serve chicken over cilantro rice.

6) Mango Chili Chicken with Jasmine Rice

Mango Chili Chicken with Jasmine Rice is a tasty and healthy dish. You’ll love the mix of sweet mango and spicy chili. It’s perfect for a quick dinner.

To start, gather your ingredients. You’ll need boneless chicken, jasmine rice, fresh mango, chili sauce, and some spices. The mango adds a fresh flavor that works well with the chicken.

First, cook the jasmine rice according to the package instructions.

While it cooks, season the chicken with salt, pepper, and chili sauce. Cook the chicken in a skillet over medium heat until it’s golden brown and cooked through.

Once the chicken is ready, add chopped mango to the pan. Stir everything together to let the flavors blend.

Serve the chicken and mango over the fluffy jasmine rice for a complete meal.

Ingredients

• 4 boneless chicken breasts
• 1 cup jasmine rice
• 1 cup chopped mango
• 3 tablespoons chili sauce
• Salt and pepper, to taste

Cooking Instructions

1. Cook jasmine rice according to package instructions.
2. Season chicken with salt, pepper, and chili sauce.
3. Cook chicken in a skillet over medium heat until done.
4. Add chopped mango and mix well.
5. Serve over jasmine rice.

Honey Balsamic Chicken and Wild Rice

Honey Balsamic Chicken and Wild Rice is a tasty dish that’s easy to make. You’ll love how the sweet and tangy balsamic glaze pairs with tender chicken and chewy wild rice. It’s perfect for a quick dinner.

To start, you should gather your ingredients. This meal is not just delicious but also simple to prepare. It’s ideal for busy nights when you want something healthy.

The chicken cooks quickly, making it a great option. Serve it with a side of steamed vegetables for a balanced meal. You’ll appreciate how the flavors come together nicely.

Ingredients

• 4 boneless skinless chicken thighs
• 1 cup wild rice
• 1/4 cup balsamic vinegar
• 1/4 cup honey
• 1 tablespoon olive oil
• Salt and pepper to taste
• Optional: chopped fresh herbs for garnish

Cooking Instructions

1. Preheat your oven to 350°F (175°C).
2. In a bowl, mix balsamic vinegar and honey.
3. Season chicken with salt and pepper.
4. Heat olive oil in an oven-safe skillet over medium heat.
5. Add chicken and cook until browned, about 5 minutes each side.
6. Pour the balsamic mixture over the chicken.
7. Bake in the oven for 25-30 minutes.
8. Cook wild rice according to package instructions.
9. Serve chicken over wild rice and garnish with herbs if desired.

8) Mediterranean Chicken with Chickpea Rice

Mediterranean Chicken with Chickpea Rice is a tasty and healthy option for your meals. This dish combines flavorful chicken with nutritious chickpeas and rice. It’s easy to prepare and makes for a satisfying dinner.

Start by marinating the chicken in olive oil, lemon juice, garlic, and herbs. This will make the chicken juicy and packed with flavor. Cook the chicken in a skillet until golden brown.

For the rice, use basmati or jasmine rice. Add in cooked chickpeas for an extra boost of protein and fiber. The rice should be cooked in chicken broth for added taste.

Serve your Mediterranean chicken over the chickpea rice. You can top it with fresh vegetables or a dollop of tzatziki for extra flavor. This dish is sure to please!

Ingredients

• Chicken breasts
• Olive oil
• Lemon juice
• Garlic
• Fresh herbs (like parsley and oregano)
• Basmati or jasmine rice
• Canned chickpeas
• Chicken broth
• Salt and pepper

Cooking Instructions

1. Marinate chicken in olive oil, lemon juice, garlic, and herbs for at least 30 minutes.
2. Heat a skillet over medium heat and cook the chicken until golden brown, about 6-7 minutes per side.
3. In a pot, cook the rice in chicken broth according to package instructions.
4. Stir in chickpeas and season with salt and pepper.
5. Serve the chicken over the chickpea rice. Enjoy!

9) Coconut Curry Chicken and Brown Rice

Coconut curry chicken with brown rice is a tasty and healthy meal. It combines tender chicken, creamy coconut milk, and flavorful spices. This dish is great for weeknight dinners.

Start by browning the chicken in a skillet. Add your favorite curry powder and let it cook for a minute to release the flavors. Next, stir in coconut milk for a rich and silky sauce.

Cook some brown rice separately to serve it with the curry. Brown rice is nutritious and adds nice texture to the dish. Once the chicken is cooked through and the sauce has thickened, you’re ready to enjoy!

Ingredients

• Chicken thighs or breast
• Coconut milk
• Curry powder
• Onion
• Bell peppers
• Brown rice
• Olive oil
• Salt and pepper
• Fresh cilantro (optional)

Cooking Instructions

1. Heat olive oil in a skillet over medium heat (about 350°F or 175°C).
2. Add chicken and cook until browned.
3. Stir in onion and bell peppers; cook until soft.
4. Add curry powder; stir for 1 minute.
5. Pour in coconut milk and let simmer for 10-15 minutes.
6. Cook brown rice according to package instructions.
7. Serve chicken curry over brown rice, garnished with cilantro if desired.

10) Balsamic Glazed Chicken with Farro

Balsamic glazed chicken with farro is a delicious and healthy option for dinner. The rich flavor of the balsamic marinade pairs well with tender chicken. Plus, farro is a great grain that adds a chewy texture and boosts nutrition.

To make this dish, start by marinating your chicken in a mix of balsamic vinegar, soy sauce, garlic, and herbs. This flavorful marinade keeps the chicken juicy. Cook the chicken until it reaches an internal temperature of 165°F (74°C).

Serve the chicken over a bed of cooked farro. You can add sautéed mushrooms or vegetables for extra flavor and nutrition. Sprinkle some fresh parsley on top for a nice finishing touch.

Ingredients

• 1 pound (450g) chicken breasts
• 1/4 cup balsamic vinegar
• 2 tablespoons soy sauce
• 2 cloves garlic, minced
• 1 cup farro
• 2 cups water
• Fresh parsley for garnish

Cooking Instructions

1. Marinate the chicken in balsamic vinegar, soy sauce, garlic, and herbs for at least 30 minutes.
2. Cook farro according to package instructions.
3. Heat a skillet over medium-high heat. Then, cook the chicken until it turns golden brown and cooks through.
4. Serve chicken over farro and top with parsley.