Effort: 1 of 3

Prep 10 min · Cook 22 min · Total 32 min

Baked chicken, rice, and broccoli

Name: Baked chicken, rice, and broccoli
Prep time: 10 min
Cook time: 22 min
Total time: 32 min
Yield: 4 servings
Cuisine: American
Ingredients: 140 g Chicken breast, cooked; 145 g White rice, cooked; 130 g Broccoli; 7 g Extra virgin olive oil

Updated 2026-10-24 · data v2026-10-23.1

Not Real Food — does not meet the guideline recipe rule (White rice, cooked).

Portion scale1×Amounts and estimated macros update below.

Estimated macros at 1×

526 kcal

Percent of calories

Protein 39 percent of calories
Carbs 38 percent of calories
Fat 23 percent of calories

Protein per 100 kcal: 9.7 g
Cost: $3.43 est.
Cost per 10 g protein: $0.67 est.

Source: USDA FoodData Central.

Chicken breast, cooked (FDC 171477)
White rice, cooked (FDC 168878)
Broccoli (FDC 170379)
Extra virgin olive oil (FDC 171413)

Recipe keys

High Protein
Gluten-Free
Dairy-Free
Meal-Prep
Freezer-Friendly

Why this recipe is worth the hype

51 g protein for about $3.43 (est.)
Four portions from one sheet pan and one pot of rice.
Plain enough to season differently all week.
Broccoli adds volume without a big calorie jump.

Fast, Flavorful, Feast

Per serving · USDA-based totals from repo data

Dish

kcal

Protein (g)

Carbs (g)

Fat (g)

Est. cost

Vs current

Fast

Effort: 1 of 3

Baked chicken, rice, and broccoli

526

$3.43 (est.)

Current level

Flavorful

Effort: 2 of 3

Garlic-lemon chicken with broth rice

527

$3.66 (est.)

kcal +1 higher
Protein −1 g lower
Carbs −2 g lower
Fat +2 g higher
Cost +0.23 higher est.
Time +8 min higher

Feast

Effort: 3 of 3

Chicken shawarma bowl

475

$2.76 (est.)

kcal −51 lower
Protein −12 g lower
Carbs −6 g lower
Fat +3 g higher
Cost −0.67 lower est.
Time +12 min higher

Ingredients at 1×

Amounts scale with the portion buttons above.

Chicken breast, cooked5 oz (140 g)
White rice, cooked0.75 cup (145 g)
Broccoli1.5 cups (130 g)
Extra virgin olive oil1.5 tsp (7 g)

Steps

Heat the oven to 400°F. Toss chicken with oil, salt, and pepper.
Bake the chicken until it is cooked through, about 18 minutes.
Steam the broccoli until tender-crisp.
Heat the cooked rice and plate it with the chicken and broccoli.

Macros use USDA FoodData Central per-100g values times the gram weights in this recipe.

Recipe text and nutrition numbers on this page are licensed under CC BY 4.0. Food art is not covered by that license.

Cite as: Baked chicken, rice, and broccoli, Macro Friendly Meals, https://macrofriendlymeals.com/recipes/chicken-rice-broccoli-fast (updated 2026-10-24).