Protein-Packed Pot Pie Rice

This Protein-Packed Pot Pie Rice transforms plain chicken and rice into a flavorful, satisfying dish that’s perfect for meal prep. Packed with nearly 55g of protein per serving, it’s an excellent source of fuel for your day or post-workout recovery. With tender chicken, hearty veggies, and a creamy, flavorful sauce served over jasmine rice, this recipe brings together wholesome ingredients and comforting flavors.

Ready in just 35 minutes, it’s a quick and delicious option for meal prep, busy weeknights, or anyone looking for a tasty way to stay on track with their nutrition goals. Plus, it’s incredibly versatile! Swap in leftover chicken or use your favorite frozen vegetable mix to save even more time.

This high-protein, macro-friendly meal is clean, calorie-conscious, and, most importantly, delicious. Give it a try, and if you love it, share it with friends or tag us on social media—we’d love to hear what you think!

Prep Time

10 minutes

Total Time

30 minutes

Nutrition Facts:

Serving Size:

100g

Calories:

150-250

Protein:

56g

Carbs:

56g

Fats:

6.1g

INGREDIENTS

4 medium chicken breasts (4-6 oz each), boneless and skinless
1 cup jasmine rice (uncooked)
2 cups of water
1 tablespoon olive oil
1 medium onion, chopped
2 cloves garlic, minced
1 cup carrots, diced
1 cup celery, diced
1 cup frozen peas
1.5 cups low-sodium chicken broth
0.5 cup skim milk (or almond milk if preferred)
2 tablespoons flour
1 teaspoon dried thyme
1/2 teaspoon dried rosemary
Salt and pepper, to taste
1 tablespoon fresh parsley, chopped (optional, for garnish)

8 medium chicken breasts (4-6 oz each), boneless and skinless
2 cup jasmine rice (uncooked)
4 cups of water
2 tablespoon olive oil
2 medium onion, chopped
4 cloves garlic, minced
2 cup carrots, diced
2 cup celery, diced
2 cup frozen peas
3 cups low-sodium chicken broth
1 cup skim milk (or almond milk if preferred)
4 tablespoons flour
2 teaspoon dried thyme
1 teaspoon dried rosemary
Salt and pepper, to taste
2 tablespoon fresh parsley, chopped (optional, for garnish)

12 medium chicken breasts (about 1 lb), boneless and skinless
3 cup jasmine rice (uncooked)
6 cups of water
3 tablespoon olive oil
3 medium onion, chopped
6 cloves garlic, minced
3 cup carrots, diced
3 cup celery, diced
3 cup frozen peas
4.5 cups low-sodium chicken broth
1.5 cup skim milk (or almond milk if preferred)
6 tablespoons flour
3 teaspoon dried thyme
1.5 teaspoon dried rosemary
Salt and pepper, to taste
3 tablespoons fresh parsley, chopped (optional, for garnish)

DIRECTIONS

01

Cook the Chicken and Rice

In a medium saucepan, bring 2 cups of water to a boil. Add the rice, reduce the heat to low, cover, and simmer for 12-15 minutes or until the rice is tender and water is absorbed. Fluff with a fork and set aside.
Meanwhile, season the chicken breasts with salt and pepper. Cook in a skillet over medium heat until fully cooked, about 6-7 minutes per side. Remove from the skillet, shred or dice, and set aside.

02

Prepare the Filling

Heat the olive oil in the same skillet over medium heat. Add the chopped onion and garlic, sautéing until fragrant and softened (about 2-3 minutes).
Stir in the diced carrots and celery, cooking for 5-6 minutes until tender.
Sprinkle the flour over the vegetables and stir for 1 minute to coat evenly.

Quick Tip! You can replace the fresh carrots, celery, and peas with your favorite frozen vegetable mix. Simply add the frozen veggies during the final cooking steps when you combine the cooked chicken with the sauce. This swap saves time while still keeping the dish flavorful and nutritious!

03

Make the Sauce

Slowly pour in the chicken broth and skim milk, stirring constantly to avoid lumps. Add the thyme, rosemary, and a pinch of salt and pepper. Simmer for 5 minutes, stirring occasionally, until the sauce thickens.
Add the frozen peas and the cooked chicken, stirring to combine. Cook for an additional 2-3 minutes until heated through.