Can you cook raw chicken and rice together?

Yes—but timing is everything. While it’s technically safe to cook raw chicken and rice together in a one-pan method, I recommend searing the chicken first. This locks in moisture and gives better texture. Then, add your sauce and rice so it all simmers evenly. In slow cookers or pressure cookers, it’s easier to manage cooking times together, just like in my Mexican street corn chicken chili , where flavors meld over time safely.

Is it healthy to eat chicken and rice?

Definitely—especially when the ingredients are clean and portions are balanced. Chicken is a complete protein source, and rice offers fuel your muscles love. Pairing the two makes a satisfying, post-workout or meal-prep-friendly dish. Skip the extra butter or sodium-heavy seasoning packets. Stick to whole foods and add fiber with greens or veggies.

Smothered chicken and rice with cream of mushroom—is that healthy?

It can be! I use low-sodium cream of mushroom and mix it with protein-rich Greek yogurt. This not only lowers saturated fat but increases creaminess and nutrition. It’s all about smart swaps. You can also find healthier versions of cream of mushroom soup that use oat or almond milk bases, especially for those going dairy-free.

What’s the best way to store and reheat smothered chicken and rice?

Store leftovers in airtight containers in the fridge for up to 4 days. If meal prepping, I suggest keeping the rice and chicken separate so the textures hold better. Reheat in a skillet with a splash of broth or water to keep the sauce smooth. Microwaves work in a pinch, but stovetop heat gives the best result. For freezer prep, portion into meal containers and thaw overnight in the fridge before reheating.

Smothered Chicken and Rice | Powerful 1-Pot Comfort Meal

Smothered Chicken and Rice

Print Recipe

This creamy smothered chicken and rice recipe is high in protein, comforting, and ideal for meal prep. It blends savory cream of mushroom with lean chicken and brown rice.

Author: Elena Brooks
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Yield: 2 servings
Category: High Protein Meals
Method: Stovetop
Cuisine: American

Ingredients

1 lb boneless skinless chicken thighs
1 tbsp olive oil
1/2 cup chopped onion
1 tsp garlic powder
1 can (10.5 oz) low-sodium cream of mushroom soup
1/4 cup plain Greek yogurt
1 cup cooked brown rice
Salt and pepper to taste
Fresh parsley for garnish (optional)

Instructions

1. Season chicken with garlic powder, salt, and pepper.
2. Sear chicken in olive oil until golden on both sides. Remove and set aside.
3. Sauté onions in the same skillet.
4. Add cream of mushroom soup and Greek yogurt, stir well.
5. Return chicken to pan. Cover and simmer for 10–12 minutes.
6. Serve hot over brown rice, garnished with parsley.

Notes

You can swap brown rice for cauliflower rice for a low-carb version.
Store in fridge for up to 4 days. Reheat with a splash of broth for best results.

Nutrition

Serving Size: 1 plate
Calories: 420
Sugar: 3g
Sodium: 540mg
Fat: 15g
Saturated Fat: 4g
Unsaturated Fat: 9g
Trans Fat: 0g
Carbohydrates: 30g
Fiber: 3g
Protein: 42g
Cholesterol: 95mg

Find it online: https://proteinmealsdaily.com/smothered-chicken-and-rice/