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High Protein Greek Chicken and Rice - Bright, Satisfying, and Meal-Prep Friendly

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1.5 pounds boneless, skinless chicken breasts (or chicken thighs)
  • 1.5 cups long-grain white rice (or brown rice; adjust time)
  • 2 cups low-sodium chicken broth
  • 1/2 cup water (add more if using brown rice)
  • 3 tablespoons extra-virgin olive oil, divided
  • 3 cloves garlic, minced
  • Zest of 1 lemon + juice of 1–2 lemons (about 3–4 tablespoons)
  • 1.5 teaspoons dried oregano (or 1 tablespoon fresh, chopped)
  • 1 teaspoon dried thyme
  • 1 teaspoon ground cumin
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon crushed red pepper flakes (optional)
  • Kosher salt and black pepper, to taste
  • 1 small red onion, finely diced
  • 1 cup cherry tomatoes, halved
  • 1/2 cup pitted Kalamata olives, sliced
  • 1/3 cup fresh parsley, chopped (plus extra for garnish)
  • 1/4 cup fresh dill, chopped (optional but great)
  • 1/2 cup crumbled feta cheese
  • Lemon wedges, for serving

Method
 

  1. Prep the chicken: Pat the chicken dry. Cut large breasts in half horizontally to create thinner cutlets for even cooking.
  2. Make the marinade: In a bowl, whisk 2 tablespoons olive oil, garlic, lemon zest, half the lemon juice, oregano, thyme, cumin, smoked paprika, red pepper flakes, 1 teaspoon salt, and 1/2 teaspoon black pepper.
  3. Marinate: Coat the chicken with the marinade. Let it sit for at least 20 minutes at room temperature, or up to 8 hours in the fridge. The acid and herbs boost tenderness and flavor.
  4. Sear the chicken: Heat a large deep skillet or Dutch oven over medium-high. Add 1 tablespoon olive oil. Sear chicken 3–4 minutes per side until golden. Transfer to a plate; it will finish later.
  5. Sweat aromatics: In the same pan, reduce heat to medium. Add diced red onion with a pinch of salt. Cook 2–3 minutes until slightly softened, scraping up browned bits.
  6. Toast the rice: Stir in the dry rice. Cook 1–2 minutes, stirring, to coat with oil and aroma. This helps keep grains fluffy.
  7. Add liquids: Pour in chicken broth and 1/2 cup water. Add remaining lemon juice and a pinch of salt. Bring to a gentle boil.
  8. Nestle and simmer: Return chicken (and any juices) to the pan on top of the rice. Reduce to low, cover, and cook 15–18 minutes for white rice (35–40 for brown). Avoid lifting the lid.
  9. Rest and fluff: Remove from heat. Keep covered 5–10 minutes to finish steaming. Uncover, transfer chicken to a board, and fluff rice with a fork.
  10. Fresh finish: Slice or cube the chicken. Stir tomatoes, olives, parsley, and dill into the rice. Taste and adjust salt, pepper, or lemon.
  11. Serve: Top rice with chicken, sprinkle with feta, and garnish with extra herbs. Serve with lemon wedges for a bright, fresh pop.