Easy High Protein Honey BBQ Chicken Rice (One Pan!)
It is 6pm and you are likely tired. Dinner needs to happen fast tonight. You want something warm and satisfying without a sink full of dishes.
This Honey BBQ Chicken Rice is the perfect answer. It is a high protein meal that feels like pure comfort. You only need one pan and forty minutes.
Why You’ll Love This Recipe
This dish is perfect for busy weeknight dinners. It combines lean protein and fluffy rice in one skillet. The honey-BBQ glaze is sweet and smoky.
You will save so much time on cleanup later. It is also excellent for your weekly meal prep routines. The flavors actually improve after a day in the fridge.
Simple Method
Making this dish is completely stress-free for beginners. You sear the chicken first to lock in flavor. Then, you toast the rice for a nutty finish.
Everything simmers together in a savory, sweet broth. The rice absorbs the BBQ sauce perfectly. You just cover the pan and let it work.
Ingredients You’ll Need
Most of these items are pantry staples you already have. Fresh chicken and rice do the heavy lifting here.
- 600g chicken breast, cut into 1-inch cubes
- 1.5 cups long grain white rice, rinsed
- 3 cups low sodium chicken broth
- 1/2 cup sugar-free BBQ sauce
- 1/4 cup honey
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 green onions, sliced for garnish
Step-by-Step
- Heat olive oil in a large non-stick skillet over medium-high heat.
- Season chicken cubes with salt, pepper, garlic powder, onion powder, and smoked paprika.
- Add chicken to the skillet and sear for 5 minutes or until browned. Remove chicken and set aside.
- Add the rinsed rice to the skillet and toast for 1 minute, stirring constantly.
- Whisk together chicken broth, BBQ sauce, and honey, then pour into the skillet.
- Bring to a boil, then reduce heat to low and cover with a lid. Simmer for 15 minutes.
- Place the seared chicken back on top of the rice and cover again. Simmer for 5-8 minutes until liquid is absorbed.
- Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork and garnish.
Best Ways to Enjoy It
Serve this Honey BBQ Chicken Rice steaming hot. Garnish with fresh green onions for a bright crunch. It looks beautiful right in the pan.
Add a side of steamed broccoli or a crisp salad. This creates a balanced and colorful plate. It is a kid-approved favorite for any night.
Storage & Reheating
Store leftovers in airtight containers for up to four days. This recipe is a meal prep dream for busy lunches. You can even freeze it for a month.
Reheat in the microwave with a splash of water. This keeps the rice moist and tender. Reheat gently to keep the chicken juicy.
Recipe Tips
- Do not skip rinsing your rice before cooking.
- Use a tight-fitting lid to trap the steam perfectly.
- Choose a sugar-free BBQ sauce to keep it light.
- Sear the chicken until golden for the best texture.
- Double the batch for a stress-free holiday week.
- Let the rice rest before fluffing with a fork.
- Add a pinch of red pepper flakes for heat.
Ways to Switch It Up
- Swap chicken for firm tofu for a vegetarian version.
- Use maple syrup instead of honey for different sweetness.
- In summer, add fresh corn kernels to the rice.
- Substitute cauliflower rice for a lower carb option.
Quick Answers
Can I use brown rice?
Yes, but you will need more liquid. You must also increase the simmering time. Check the rice package for specific timing.
Is this recipe freezer friendly?
It freezes very well in individual portions. Thaw it in the fridge overnight before reheating. This makes easy weekday lunches even simpler.
I hope this easy meal brings some calm to your busy week. It is a joy to cook something this simple and delicious. Enjoy every bite!
— Clara
Ingredients
Method
- Heat olive oil in a large non-stick skillet over medium-high heat.
- Season chicken cubes with salt, pepper, garlic powder, onion powder, and smoked paprika.
- Add chicken to the skillet and sear for 5 minutes or until browned on all sides. Remove chicken and set aside.
- Add the rinsed rice to the skillet and toast for 1 minute, stirring constantly.
- Whisk together chicken broth, BBQ sauce, and honey, then pour into the skillet.
- Bring to a boil, then reduce heat to low, cover with a tight-fitting lid, and simmer for 15 minutes.
- Place the seared chicken back on top of the rice, cover, and continue simmering for 5-8 minutes until the liquid is absorbed and the chicken is cooked through.
- Remove from heat and let stand, covered, for 5 minutes before fluffing with a fork and garnishing with green onions.
