One-Pot Mediterranean Chicken and Rice

There’s something about a warm skillet of Mediterranean chicken and rice that feels like a complete meal in the best possible way. The aroma of thyme and oregano mingles with tender chicken and fluffy rice, while colorful vegetables add both nutrition and visual appeal. This high protein Mediterranean chicken and rice skillet is the kind of dinner that works just as well for a busy Tuesday night as it does for a casual weekend gathering with friends.

What makes this recipe especially practical is that everything cooks in one pot. The chicken gets a quick sear for flavor, then nestles into the rice to finish cooking together. The result is protein-packed, satisfying, and packed with those bright Mediterranean flavors that never get old. With 400g of chicken breast for four servings, each plate delivers a solid protein boost alongside the complex carbs from Basmati rice and nutrients from the vegetable medley.

Why You’ll Love This High Protein Mediterranean Chicken and Rice

This dish delivers on multiple levels. The marinated chicken stays juicy and flavorful, while the rice absorbs all those seasoning notes plus the richness from the chicken broth. The one-pot approach means minimal cleanup, which is always a win on weeknights.

The texture combination keeps things interesting. You get tender chicken, fluffy rice with distinct grains, and vegetables that add a bit of bite. The lemon juice brightens everything up, preventing the dish from feeling heavy despite being quite filling.

Customization is simple here. Swap proteins, change up the vegetables based on what’s in your fridge, or adjust the spice blend to match your preferences. The basic technique stays the same regardless of variations.

The make-ahead factor is strong. The marinade can be prepped the night before, and leftovers reheat exceptionally well. The flavors actually deepen after a day in the fridge, making this a solid meal prep option for lunches throughout the week.

Ingredients for High Protein Mediterranean Chicken and Rice

I always rinse my Basmati rice thoroughly until the water runs clear before soaking it. This step removes excess surface starch, which is the key to getting separate, fluffy grains instead of a mushy texture. The 30-minute soak is optional but helps the rice cook more evenly.

For the Chicken & Marinade:

• 2 large chicken breasts (approximately 400g/1 lb), sliced into halves or bite-sized pieces
• 2 tsp olive oil
• 2 tsp lemon juice

For the Seasoning Blend:

• 1 tsp paprika
• 1 tsp ground black pepper
• 1 tsp dried thyme
• 1 tsp dried oregano
• 1.5 tsp salt
• 1 tsp garlic powder (or fresh minced)
• 1 tsp onion powder

For the Rice & Base:

• 1 cup long-grain Basmati rice, rinsed and soaked for 30 minutes
• 1.75 cups chicken broth
• 2 onions, finely chopped
• 1 tsp garlic, minced
• 1 cup mixed vegetables (carrots, bell peppers, and green peas)
• 1 tbsp lemon juice

For Garnish:

• Fresh coriander or parsley leaves
• Lemon slices

The seasoning blend does double duty in this recipe. You’ll use 2 teaspoons to marinate the chicken, then add the remainder directly to the rice for layered flavor throughout. I prefer using fresh garlic when I have it, but the powder works perfectly fine and keeps the prep quick.

Choose chicken breasts that are similar in size so they cook evenly. If your breasts are particularly thick, slice them in half horizontally to create thinner cutlets. The mixed vegetables add color and nutrition, but feel free to use whatever combination you have available. Bell peppers, carrots, and peas are classic, though zucchini or spinach work well too.

How to Make High Protein Mediterranean Chicken and Rice Skillet

The key to this dish is building layers of flavor. Start with the chicken marinade, then use the same pan to develop fond (those browned bits), which becomes the flavor foundation for your rice.

1. Mix all the seasoning blend ingredients in a small bowl. In a separate large bowl, combine the chicken pieces with 2 teaspoons of the seasoning blend, 2 teaspoons olive oil, and 2 teaspoons lemon juice. Toss to coat evenly and let sit for at least 30 minutes at room temperature, or up to 4 hours in the refrigerator.
2. Heat 2 teaspoons of oil in a heavy-bottomed pot or large skillet over medium-high heat. Once the oil shimmers, add the marinated chicken pieces in a single layer. Cook for 2 to 3 minutes per side until golden brown. The chicken won’t be fully cooked at this stage, which is fine since it finishes cooking with the rice. Transfer to a plate.
3. Add the chopped onions to the same pot, using the residual heat and fat to soften them. Cook for 3 to 4 minutes until translucent, stirring occasionally. Add the minced garlic and mixed vegetables, cooking for another 2 to 3 minutes until the vegetables start to soften and the garlic becomes fragrant.
4. Pour in the chicken broth and add the remaining seasoning blend. Use a wooden spoon to scrape up all those flavorful browned bits stuck to the bottom of the pan. This deglazing step is crucial for building depth. Stir in the remaining tablespoon of lemon juice.
5. Drain the soaked rice thoroughly and add it to the pot, stirring to distribute it evenly. Nestle the seared chicken pieces into the rice mixture, allowing them to settle partially below the surface. Bring the entire mixture to a rolling boil over high heat.
6. Once boiling, immediately reduce the heat to low and cover the pot with a tight-fitting lid. Let it simmer undisturbed for 15 to 20 minutes. Resist the urge to lift the lid during this time, as the steam is what cooks the rice properly.
7. After the cooking time, remove the pot from heat but keep it covered. Let it rest for 10 minutes. This resting period allows the rice to finish steaming and become perfectly fluffy while the chicken stays moist.
8. Remove the lid and fluff the rice gently with a fork, working around the chicken pieces. Garnish with fresh coriander or parsley and lemon slices. Serve immediately while hot.

One common mistake is overcrowding the pan when searing the chicken. If your skillet isn’t large enough to fit all the pieces in a single layer with space between them, work in batches. Proper browning requires contact with the hot surface, not steaming in a crowded pan. Another tip I’ve learned is to check your rice at 15 minutes if you’re using a particularly thin pot, as it may cook faster than expected.

What to Serve with High Protein Mediterranean Chicken and Rice

Since this is already a complete one-pot meal with protein, carbs, and vegetables, you don’t need much on the side. A few complementary options can round things out nicely.

Greek Yogurt Cucumber Salad: The cool, creamy contrast works beautifully against the warm, savory rice. The yogurt’s tanginess echoes the lemon in the main dish while adding a refreshing element. This is my go-to pairing.

Simple Green Salad: A basic mix of lettuce, cucumber, and tomatoes with a lemon vinaigrette keeps things light. The crisp texture and acidity cut through the richness of the chicken and rice.

Warm Pita Bread: Perfect for scooping up the rice or mopping up any flavorful bits left on your plate. Brush with a little olive oil and warm in the oven for a few minutes before serving.

Roasted Red Peppers: These add a sweet, smoky note that complements the Mediterranean spices. You can use jarred peppers for convenience or roast your own if you have time.

Hummus: A small bowl of hummus on the side adds extra protein and gives you another creamy element to balance the meal. It pairs well with both the chicken and any bread you serve.

Tzatziki Sauce: Similar to the yogurt salad but with more garlic and dill. The cooling herbs and cucumber make this another excellent option for adding freshness to your plate.

Pro Tips & Variations

Let the chicken marinate for the full 30 minutes if possible, or even longer in the refrigerator. The acids from the lemon juice help tenderize the meat while the spices penetrate deeper for more flavor.

Use a heavy-bottomed pot with a tight-fitting lid. Thin pots don’t distribute heat evenly, which can lead to scorched rice on the bottom. A good Dutch oven works perfectly for this recipe.

Don’t skip the rice rinsing and soaking step. The rinsing removes excess starch that causes clumping, while soaking helps the grains cook more uniformly. If you’re short on time, at least rinse the rice thoroughly even if you can’t soak it.

Check the rice at 15 minutes by gently pushing aside a small section. If there’s still visible liquid, replace the lid and continue cooking. If it looks dry but the rice is still firm, add 2 tablespoons of water, cover, and cook for a few more minutes.

For a protein swap, chicken thighs work beautifully and stay even juicier than breasts. You can also use turkey cutlets or firm white fish fillets, though fish will need less searing time.

Make this vegetarian by omitting the chicken and using vegetable broth instead of chicken broth. Add chickpeas or white beans for protein, tossing them in with the rice.

Adjust the heat level by adding crushed red pepper flakes or a diced jalapeño when you sauté the vegetables. For a milder version, reduce the black pepper to half a teaspoon.

Turn this into a different regional variation by swapping the Mediterranean herbs for curry powder and garam masala for an Indian-inspired version, or use cumin and chili powder for a Mexican twist.

Storage & Reheating Tips

Store leftovers in an airtight container in the refrigerator for up to 3 days. I find that the flavors actually improve after a day as the rice continues absorbing the seasoning. The dish holds up remarkably well, making it ideal for meal prep.

For reheating, add a tablespoon or two of water or chicken broth to the rice before microwaving. Cover the container with a damp paper towel and heat in 90-second intervals, stirring between each, until warmed through. The moisture prevents the rice from drying out.

This dish freezes well for up to 2 months. Portion it into individual containers for easy grab-and-go lunches. Thaw overnight in the refrigerator, then reheat using the method above.

For meal prep, you can marinate the chicken up to 24 hours ahead and store it in the fridge. Chop your vegetables and measure out your rice and seasoning blend so everything’s ready to go when you start cooking.

Leftover Mediterranean chicken and rice works great in wraps. Warm a tortilla, add some rice and chicken, top with fresh greens and a drizzle of yogurt sauce, and roll it up for a quick lunch.

Common Questions

Can I use brown rice instead of Basmati? Yes, but you’ll need to adjust the liquid and cooking time. Use 2.25 cups of broth instead of 1.75 cups, and increase the covered simmering time to 35 to 40 minutes. Brown rice takes longer to cook and absorbs more liquid.

What if I don’t have time to marinate the chicken? You can skip the marinating step and just season the chicken right before cooking. The flavor won’t be quite as developed, but the dish will still taste great since the chicken finishes cooking in the seasoned broth and rice.

Can I add more vegetables? Absolutely. Zucchini, spinach, cherry tomatoes, or broccoli all work well. Add heartier vegetables like broccoli with the other vegetables in step 3. Delicate greens like spinach should be stirred in during the last 5 minutes of cooking.

How do I know when the chicken is fully cooked? The chicken should reach an internal temperature of 165°F (74°C). If you’re unsure, cut into the thickest piece to check that the meat is white throughout with no pink remaining. The juices should run clear.

Can I double this recipe? Yes, but use a larger pot to ensure everything cooks evenly. You may need to add 5 minutes to the simmering time to account for the increased volume. Don’t double the oil for searing the chicken; the original amount is sufficient.

This Mediterranean chicken and rice skillet proves that high protein dinners don’t have to be complicated or time-consuming. With one pot, straightforward technique, and pantry-friendly ingredients, you can have a complete meal that satisfies everyone at the table. Give this one a try on your next busy weeknight.

One-Pot Mediterranean Chicken and Rice

High protein chicken and rice skillet with Mediterranean spices, vegetables, and fluffy Basmati rice all cooked in one pot.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 25 minutes mins

Total Time 40 minutes mins

Servings: 4 servings

Course: Dinner, Main Course

Cuisine: Mediterranean

Calories: 420

Ingredients Equipment Method Notes

Ingredients

  

• 2 large chicken breasts approximately 400g/1 lb, sliced into halves or bite-sized pieces
• 2 tsp olive oil for marinade
• 2 tsp lemon juice for marinade
• 1 tsp paprika
• 1 tsp ground black pepper
• 1 tsp dried thyme
• 1 tsp dried oregano
• 1.5 tsp salt
• 1 tsp garlic powder or fresh minced
• 1 tsp onion powder
• 1 cup long-grain Basmati rice rinsed and soaked for 30 minutes
• 1.75 cups chicken broth
• 2 onions finely chopped
• 1 tsp garlic minced
• 1 cup mixed vegetables carrots, bell peppers, and green peas
• 1 tbsp lemon juice
• 2 tsp olive oil for cooking
• fresh coriander or parsley for garnish
• lemon slices for garnish

Equipment

• Heavy-bottomed pot or large skillet with lid
• mixing bowls
• wooden spoon

Method

 

1. Mix all seasoning blend ingredients (paprika, black pepper, thyme, oregano, salt, garlic powder, and onion powder) in a small bowl. In a large bowl, combine chicken pieces with 2 teaspoons of the seasoning blend, 2 teaspoons olive oil, and 2 teaspoons lemon juice. Toss to coat evenly and marinate for at least 30 minutes at room temperature, or up to 4 hours refrigerated.
2. Heat 2 teaspoons of oil in a heavy-bottomed pot or large skillet over medium-high heat. Add marinated chicken pieces in a single layer and cook for 2 to 3 minutes per side until golden brown. Transfer chicken to a plate.
3. Add chopped onions to the same pot and cook for 3 to 4 minutes until translucent. Add minced garlic and mixed vegetables, cooking for another 2 to 3 minutes until vegetables start to soften.
4. Pour in chicken broth and add remaining seasoning blend. Scrape the bottom of the pan with a wooden spoon to release browned bits. Stir in the remaining tablespoon of lemon juice.
5. Drain soaked rice thoroughly and add to the pot, stirring to distribute evenly. Nestle seared chicken pieces into the rice mixture. Bring to a rolling boil over high heat.
6. Once boiling, reduce heat to low and cover with a tight-fitting lid. Simmer undisturbed for 15 to 20 minutes until liquid is absorbed and rice is tender.
7. Remove from heat and let rest, covered, for 10 minutes. This allows the rice to finish steaming and become fluffy.
8. Fluff rice gently with a fork, working around chicken pieces. Garnish with fresh coriander or parsley and lemon slices. Serve hot.

Notes

Storage: Store in an airtight container for up to 3 days. Reheat with a tablespoon of water to prevent drying. Freezes well for up to 2 months. Substitutions: Use chicken thighs for juicier meat, or swap vegetables based on preference. Brown rice can be used with adjusted liquid (2.25 cups) and cooking time (35-40 minutes). Pro Tip: Rinse rice thoroughly until water runs clear to remove excess starch and prevent mushy texture. Make-ahead: Marinate chicken up to 24 hours ahead and prep vegetables in advance.