Meal Prep Chicken Bake

Our meal prep chicken bake is a game changer for healthy weekday eating. This is the ultimate one-pan, “set it and forget it” meal. It takes minutes to prep, 40 minutes to bake and lasts in the fridge for up to 3 days.

What stands out

This is a complete meal with lean protein from boneless skinless chicken thighs, carbs from rice, and fiber and nutrients from spinach. It’s endlessly customizable from the spices and veggies used to the quantity of chicken, which you can adjust to meet specific protein goals. There is nothing better than coming home from an exhausting day of work or a tiring workout and finding this meal ready to be reheated and enjoyed.

How To Prepare

Firstly, preheat your oven to 400°F (200°C). Next, place the rice at the bottom of your oven safe dish. Pour in the broth (we use Kettle and Fire – use our code for 20% off), and add the yogurt, pesto, and seasonings to taste. Include the frozen spinach and stir the mixture thoroughly.

Now season the chicken with salt and Italian seasoning. Lay the seasoned chicken on top of the rice mixture and give it a good stir. Sprinkle a generous amount of Parmesan on top for added flavor.

Bake the dish in the preheated oven for 40 minutes or until the chicken is fully cooked – check for white meat and clear juices with no pink.

Important note: Do not use the lids on Pyrex when baking, as they are not oven-safe.

Once done, remove the dish from the oven. Fluff up the rice and your hearty chicken and rice bake is ready!

Kitchen tip

Because this dish brings so much ease and simplicity to our weekday menu planning, we often bake multiple servings at a time in individual serving-size dishes. This recipe can be prepped and baked directly in an oven-safe dish and then stored in the fridge.

Swaps

This meal prep chicken bake has so many options. We used pesto and Italian seasoning when we made it, but you could try something spicier. For a leaner option you could use chicken breast instead of chicken thighs. We prefer thighs for their superior flavor and juiciness.

1. Chicken breast instead of chicken thighs for a less fatty option
2. Brown riceshort grain rice or basmati instead of jasmine rice. Keep in mind brown rice will need more cooking time and liquid.
3. Mozzarella or feta cheese instead of parmesan cheese
4. Chimichurri, zhoug or chermoula instead of pesto

Serve it with

• One of our favorites to go with this straightforward meal is a simple salad, like our Healthy & Creamy Bulgarian Salad.
• Our Three Cheese Buns would be a yummy addition to have on the side of this dish.
• If you are looking for added nutrients, you could serve this with steamed or roasted vegetables, such as our Roasted Eggplant.
• Consider sprinkling some goat cheese or feta on top, or serving the cheese on the side for extra creaminess and flavor.

Ingredients

Makes 1 portion

• 4 tablespoons jasmine rice, rinsed
• 8 tablespoons unsalted broth, vegetable, chicken, beef, or any
• 2 tablespoons plain yogurt
• 1 teaspoon pesto
• 1 teaspoon Italian seasoning, plus more for the chicken
• salt, to taste
• 2 tablespoons chopped frozen spinach
• 5 ounces boneless skinless chicken thighs, cubed
• ½ tablesooon grated parmigiano cheese

Equipment

• Oven Safe Pyrex Dish
• Redmond Real Salt

Method

1. NOTE: This recipe makes ONE portion but feel free to make as many as you like in individual OVEN-safe glass Tupperware. We like to make enough for two days. Calories and macros will depend on the brands you use, so for most accurate results use our Fitness Pal.
2. Preheat the oven to 400F (200C).
3. Add the rice to the bottom of your oven-safe dish. Add the broth, yogurt, pesto, seasoning to taste, and frozen spinach. Stir well.
4. Season the chicken with salt and Italian seasoning.
5. Add the chicken on top of the rice mixture and stir it all together. Add a sprinkle of parmesan on top and bake for 40 minutes or until the chicken is fully cooked (white meat and clear juices throughout; no pink).
6. NOTE: The lids on Pyrex are NOT oven-safe so please bake uncovered.
7. Remove from the oven, fluff up the rice, and enjoy!

Kitchen notes

• Seasonings: We used pesto and Italian seasoning, but you could try something spicier.
• Cuts of chicken: We prefer chicken thighs for their superior flavor and juiciness. But for a leaner option, you could use chicken breast instead of thighs.
• Rice alternatives: You can use brown rice, short grain rice or basmati instead of jasmine rice. Keep in mind brown rice will need more cooking time and liquid.
• Cheese substitutions: Feel free to use mozzarella or feta cheese instead of parmesan cheese.
• Sauce options: This versatile recipe works equally well with pesto, chimichurri, zhoug or chermoula.

Questions

Can we use any rice?

You can use any rice you have on hand, but please note that brown or wild rice may not cook the same as these types of grains take longer to cook and might require more liquid.

Can we use chicken breast?

Yes, you can use any cut of chicken; just make sure it’s cubed evenly for even cooking.

Can we prep this the night before?

You can get your ingredients ready the night before. However, we would assemble them the day of so that the rice doesn’t absorb the liquid overnight.

strong How do we reheat this for work or school?

We like to heat ours in the oven at 400F for 15 to 20 minutes, but you can easily reheat it in the microwave as well.