High Protein Honey BBQ Chicken & Rice One-Pan Meal (Print Version)
High protein honey BBQ chicken and rice cooked in one pan. This easy, flavorful meal is perfect for busy weeknights and meal prep.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 25 Minutes minutes
Total Time: 40 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: American
# Ingredients:
→ The Hearty Foundation
01 -
1 and 1/2 lbs boneless, skinless chicken thighs
02 -
1 and 1/2 cups long-grain white rice
03 -
3 cups low-sodium chicken broth
04 -
1 tbsp olive oil
→ Sweet & Smoky BBQ Glaze
05 -
1/2 cup ketchup
06 -
1/4 cup honey
07 -
2 tbsp apple cider vinegar
08 -
1 tbsp Worcestershire sauce
09 -
1 tsp smoked paprika
10 -
1/2 tsp garlic powder
11 -
1/2 tsp onion powder
12 -
1/4 tsp cayenne pepper
→ Aromatic Boosters & Freshness
13 -
1 medium yellow onion, diced
14 -
3 cloves garlic, minced
15 -
1 red bell pepper, diced
16 -
Salt and black pepper to taste
17 -
2 tbsp fresh parsley, chopped, for garnish
# Instructions:
01 -
Combine 1/2 cup ketchup, 1/4 cup honey, 2 tbsp apple cider vinegar, 1 tbsp Worcestershire sauce, 1 tsp smoked paprika, 1/2 tsp garlic powder, 1/2 tsp onion powder, and 1/4 tsp cayenne pepper in a bowl. Whisk well to create your sweet and smoky BBQ glaze for the High Protein Honey BBQ Chicken and Rice (One-Pan).
02 -
Pat dry 1 and 1/2 lbs boneless, skinless chicken thighs; season with salt and black pepper. Dice 1 medium yellow onion and 1 red bell pepper. Mince 3 cloves garlic. This essential prep ensures a smooth cooking process for your High Protein Honey BBQ Chicken and Rice (One-Pan).
03 -
Heat 1 tbsp olive oil in a large oven-safe skillet over medium-high heat. Sear chicken thighs for 3-4 minutes per side until golden brown. Remove chicken and set aside, leaving drippings in the pan. This step builds a foundational flavor for the High Protein Honey BBQ Chicken and Rice (One-Pan).
04 -
Add diced yellow onion and red bell pepper to the skillet; cook for 3-5 minutes until softened. Stir in minced garlic and cook for 1 minute more until fragrant. Add 1 and 1/2 cups long-grain white rice and toast for 2 minutes, stirring constantly.
05 -
Pour in 3 cups low-sodium chicken broth and the prepared BBQ sauce. Bring to a simmer, then nestle the seared chicken thighs back into the rice mixture. Cover the skillet tightly and reduce heat to low. Cook for 20-25 minutes, or until rice is tender and liquid is absorbed.
06 -
Remove the skillet from heat and let it rest, covered, for 5-10 minutes. This allows the flavors to meld and the rice to finish steaming perfectly. Garnish your High Protein Honey BBQ Chicken and Rice (One-Pan) with 2 tbsp fresh parsley, chopped, before serving.
# Notes:
01 -
For extra crispiness, broil the chicken for 2-3 minutes after cooking, brushing with a little extra BBQ sauce, before garnishing.
02 -
Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat gently in the microwave or on the stovetop with a splash of broth.
03 -
Feel free to swap chicken thighs for boneless, skinless chicken breast, but reduce searing time slightly to prevent overcooking. You can also add frozen peas or corn during the last 5 minutes of cooking for extra veggies.
04 -
Serve this hearty one-pan meal with a simple side salad or steamed green beans for a complete and balanced dinner.
# Tools You'll Need:
01 -
Large oven-safe skillet
02 -
Cutting board
03 -
Chef's knife
04 -
Measuring cups
05 -
Measuring spoons
06 -
Whisk
# Nutrition Facts (Per Serving):
Calories: 705 kcal
Total Fat: 18 g
Total Carbohydrate: 91 g
Protein: 44 g