Low Fat Chicken and Rice: Creamy, Comforting, and Guilt-Free

Creamy, one-pot low fat chicken and rice with tender broccoli, lean chicken, brown rice, and melty cheese. This healthy comfort food recipe is easy to make, kid-approved, and perfect for busy weeknights. High protein, low fuss, and totally satisfying!

Low fat chicken and rice isn’t just another healthy dinner option—it’s the kind of meal that satisfies your cravings while helping you stick to your goals. This creamy, cheesy dish is loaded with lean protein, hearty brown rice, and vibrant broccoli, all brought together in one cozy pot.

Whether you’re managing a hectic week, feeding a hungry family, or meal prepping for the days ahead, this recipe makes it easy. It’s light on fat but heavy on comfort, and most importantly—it’s downright delicious.

And if you enjoy meals like my healthy chicken stir fry rice, you’re going to love this flavorful one-pot version.

Let’s dive in!

Main Ingredients for Low Fat Chicken and Rice (and Why They Work)

Here’s what makes this low fat chicken and rice dish so satisfying without tipping the calorie scale:

• Chicken Breasts or Thighs (1 lb): Choose boneless, skinless cuts for a lean but juicy protein base.
• Oil (2 tbsp): Just enough to sear the chicken and build flavor. You can use olive or avocado oil.
• Garlic Powder (2 tsp): Adds a savory kick without the need for extra butter or sauce.
• Dried Oregano or Italian Seasoning (2 tsp): This brings that cozy, herbaceous aroma we all crave.
• Salt & Black Pepper: Season to your taste—but don’t skip it!
• Brown Rice (2 cups): Long-grain, basmati, or jasmine brown rice keeps things hearty and fiber-rich.
• Low Sodium Broth (4½ cups): Chicken or veggie broth adds depth without sodium overload.
• Broccoli Florets (8 cups): Yep, eight cups. They cook down and bulk up the meal beautifully.
• Plain Yogurt (1 cup, 2%+ fat): This is where the creaminess comes from—no heavy cream needed!
• Green Onion (¼ cup): A fresh, zippy finish.
• Shredded Marble or Cheddar Cheese (1 cup): A little cheesy love goes a long way.

Additional Ingredients & Smart Substitutions

Want to customize your low fat chicken and rice a bit? Here are some pantry-friendly swaps and add-ons:

• Cauliflower instead of Broccoli: If broccoli’s not your thing, cauliflower works just as well. Or try my chicken and cauliflower rice casserole for a creative twist.
• Greek Yogurt: Swap in Greek yogurt for a higher-protein option.
• Low-fat Mozzarella: Prefer something milder? Mozzarella keeps it melty without too much fat.
• Bell Peppers or Zucchini: Toss in extra veggies for even more color and nutrition.
• Herb Mixes: Italian seasoning is great, but don’t be afraid to play with basil, thyme, or rosemary.
• Coconut Milk: Want a tropical twist? Try using light coconut milk and turn this into coconut chicken and rice.

Flexibility is key here, and this recipe is nothing if not forgiving!

Expert Tips for the Perfect Dish

Over the years, I’ve picked up a few tricks that make this dish come out just right every time. Here’s what you need to know:

• Sear, Don’t Boil the Chicken: Browning the chicken adds a depth of flavor that can’t be beat. Don’t skip this step—it’s worth it!
• Toast Your Rice First: Give your rice a quick toast in the pan before adding broth. It boosts the nuttiness and keeps the grains from getting mushy.
• Don’t Overcook the Broccoli: Add the broccoli after the rice has cooked for a bit. This keeps it bright and just tender, not soggy.
• Use Real Yogurt (Not Fat-Free): You need that little bit of fat to help it melt into the rice without curdling.
• Cover and Rest: Let the dish sit covered after cooking. It thickens, the flavors meld, and the rice finishes steaming.
• Shred Cheese Yourself: Pre-shredded cheese often has anti-caking agents that can mess with the texture. Fresh is best.

A few extra minutes of care here and there make all the difference between “pretty good” and “oh wow, make this again!”

Recommended Techniques

Here’s a quick cheat sheet of best practices for stellar low fat chicken and rice:

• Use a heavy-bottomed pot for even cooking.
• Stir gently when adding yogurt and cheese to avoid breaking the rice.
• Simmer, don’t boil once you add broth—slow and steady wins the race.
• Chop broccoli small so it cooks evenly with the rice.
• Keep the lid on while cooking rice—peeking lets steam escape.

Step-by-Step Instructions for Low Fat Chicken and Rice​

1. Sear the Chicken: In a large skillet or Dutch oven, heat the oil over medium-high heat. Add cubed chicken, season with garlic powder, oregano, salt, and pepper. Sear for 5–7 minutes until golden. Remove and set aside.
2. Toast the Rice: In the same pan, add rice and toast for 2 minutes, stirring constantly.
3. Add Broth and Simmer: Pour in the broth. Bring to a boil, then reduce to a simmer. Cover and cook for 25 minutes.
4. Add Broccoli: Scatter the broccoli over the rice without stirring. Cover and cook for another 10–15 minutes until the rice is tender.
5. Stir in Yogurt and Chicken: Gently fold the chicken back in, along with the yogurt and green onions. Mix gently.
6. Top with Cheese: Sprinkle cheese on top. Cover and let sit for 3–5 minutes until melted.
7. Serve & Enjoy! Garnish with extra green onion if you’re feeling fancy.

Additional Guide: Variations & Serving Suggestions

Want to shake things up a bit? Here are some delicious ways to make this low fat chicken and rice dish feel brand new every time:

• Tex-Mex Style: Add black beans, corn, cumin, and swap cheddar for a spicy pepper jack.
• Lemon-Herb Twist: Add lemon zest and a squeeze of juice before serving for brightness.
• Bake it Casserole-Style: After step 5, transfer to a baking dish, top with cheese, and bake at 375°F for 15 minutes.
• Serve with a Side Salad: A crisp, citrusy side salad balances the creamy richness beautifully.
• Turn Leftovers into Wraps: Stuff the mixture into whole wheat tortillas for easy next-day lunches.
• Need gluten-free? Try my gluten free chicken and rice bake—equally hearty and delicious.
• Craving some heat? Stir in chili flakes or go bold with a spicy chicken and rice version.
• Short on time? Try a quick variation like air fryer chicken and rice for an even easier meal prep.
• Mix in olives, cherry tomatoes, and oregano for a Mediterranean chicken rice recipe vibe.

FAQs about Low Fat Chicken and Rice: You Asked, I Answered​

Conclusion

There you have it, my friend—a cozy, creamy, one-pot low fat chicken and rice recipe that’s packed with flavor and nutrition. It’s the kind of meal that brings the whole family to the table without you stressing over calories or cleanup.

I hope you’ll try it, love it, and maybe even make it part of your regular rotation. If you do, drop me a comment or tag me—I’d love to hear how it turns out in your kitchen.

From my Florida kitchen to yours, happy cooking! 🍽️

Warmly,

Low Fat Chicken and Rice

This creamy, one-pot low fat chicken and rice dish combines lean chicken, hearty brown rice, fresh broccoli, and a cheesy yogurt finish. It’s perfect for healthy weeknight dinners without sacrificing flavor or comfort.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 40 minutes mins

Resting Time 5 minutes mins

Total Time 50 minutes mins

Course Main Course

Cuisine American

Servings 4 bowls

Calories 420 kcal

Equipment

• Dutch Oven
• Cutting Board
• Knife

Ingredients

  

• 1 lb chicken breasts or thighs boneless, skinless
• 2 tbsp oil olive or avocado
• 2 tsp garlic powder
• 2 tsp dried oregano or Italian seasoning
• salt & black pepper to taste
• 2 cups brown rice long-grain, basmati or jasmine
• 4.5 cups low sodium broth chicken or veggie
• 8 cups broccoli florets
• 1 cup plain yogurt 2%+ fat
• 0.25 cup green onion sliced
• 1 cup shredded marble or cheddar cheese

Instructions

 

• In a large skillet or Dutch oven, heat the oil over medium-high heat. Add cubed chicken, season with garlic powder, oregano, salt, and pepper. Sear for 5–7 minutes until golden. Remove and set aside.
• In the same pan, add rice and toast for 2 minutes, stirring constantly.
• Pour in the broth. Bring to a boil, then reduce to a simmer. Cover and cook for 25 minutes.
• Scatter the broccoli over the rice without stirring. Cover and cook for another 10–15 minutes until the rice is tender.
• Gently fold the chicken back in, along with the yogurt and green onions. Mix gently.
• Sprinkle cheese on top. Cover and let sit for 3–5 minutes until melted.
• Serve hot and enjoy! Garnish with extra green onion if you like.

Notes

You can swap broccoli for cauliflower or use Greek yogurt for extra protein. This dish is super flexible and easy to customize with your favorite vegetables or spices.

Keyword Chicken and Rice, Healthy Dinner, Low Fat

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