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
Ingredients: 5 oz Chicken breast, cooked (140 g); 0.75 cup White rice, cooked (145 g); 1.5 cups Broccoli (130 g); 1.5 tsp Extra virgin olive oil (7 g)

Updated 2026-10-08 - data v2026-10-08.2

Servings1

Nutrition

527 kcal Estimates

Percent of calories

Protein per 100 kcal: 9.6 g est.
Cost: $3.43 est.
Cost per 10 g protein: $0.68 est.

Recipe keys

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

Why this recipe is worth the hype

50 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.

Ingredients

Amounts update with the serving control. Per serving is the base.

Chicken breast, cooked5 oz (140 g)
White rice, cooked0.75 cup (145 g)
Broccoliadded estimate1.5 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.

Recipe ladder

L1 Basic

Baked chicken, rice, and broccoli

Current level

527 kcal · $3.43 est.

L2 Upgraded

Garlic-lemon chicken with broth rice

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

528 kcal · $3.66 est.

L3 Chef-y

Chicken shawarma bowl

kcal −16 lower
Protein −10 g lower
Carbs −7 g lower
Fat +6 g higher
Cost −0.67 lower est.
Time +12 min higher

511 kcal · $2.76 est.

Nutrition values are estimates computed from ingredient weights. USDA verification is in progress.

Cite as: Macro Friendly Meals, "Baked chicken, rice, and broccoli", https://macrofriendlymeals.com/recipes/chicken-rice-broccoli-l1, data v2026-10-08.2.