One Dish Pesto Chicken & Rice Bake

 

High-protein, easy meal prep, one dish, zero stress 🙌

If you’re trying to hit your protein goals without overcomplicating your life… this is it.

This one dish protein bake is one of my favorite ways to prep ahead because everything goes into ONE container, bakes together, and comes out flavorful, juicy, and perfectly balanced.

It’s packed with lean protein, fiber, and simple ingredients that fuel your body AND taste amazing.

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💜 Why You’ll Love This Recipe

• One dish = minimal cleanup
• Perfect for meal prep (just double, triple, etc.)
• High protein + balanced carbs + healthy fats
• Super flavorful without heavy calories
• Beginner-friendly

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🛒 Ingredients (1 Serving)

• 1/4 cup jasmine rice (dry)
• 1/2 cup Simply Nature chicken bone broth
• 5 oz raw chicken breast (cut into chunks)
• 1/4 cup Dakota’s Pride cannellini beans
• 1/4 cup grape tomatoes
• 1 TBSP Friendly Farms nonfat Greek yogurt
• 1 tsp Priano Alla Genovese pesto
• 1 tsp Simply Nature basil paste
• 1 tsp minced garlic
• 1/4 tsp garlic powder
• 1/4 tsp onion powder
• 1/2 tsp oregano
• Salt & pepper to taste

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🥣 Meal Prep for 5 

🛒 Ingredients (5 Servings)

• 1 1/4 cups jasmine rice (dry)
• 2 1/2 cups chicken bone broth
• 25 oz raw chicken breast (about 1.5–1.6 lbs)
• 1 1/4 cups cannellini beans
• 1 1/4 cups grape tomatoes
• 5 TBSP nonfat Greek yogurt
• 5 tsp pesto (= 1 TBSP + 2 tsp)
• 5 tsp basil paste (= 1 TBSP + 2 tsp)
• 5 tsp minced garlic (= 1 TBSP + 2 tsp)
• 1 1/4 tsp garlic powder
• 1 1/4 tsp onion powder
• 2 1/2 tsp oregano
• Salt & pepper to taste

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💪 Ingredient Benefits

Chicken Breast
Lean protein that supports muscle, fat loss, and keeps you full

Jasmine Rice
Quick energy source, great for fueling workouts and recovery

Bone Broth
Adds protein + supports joints and gut health

Cannellini Beans
Fiber + plant protein to help keep you satisfied longer

Greek Yogurt (Nonfat)
Adds creaminess, boosts protein, supports gut health

Pesto + Basil Paste
Healthy fats + tons of flavor without heavy sauces

Garlic, Onion, Oregano
Anti-inflammatory + immune-supporting

Tomatoes
Rich in antioxidants and adds freshness

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📊 Macros (Per Serving – Using RAW Chicken)

• Calories: ~460
• Protein: ~46g
• Carbs: ~39g
• Fat: ~12g

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⚠️ Quick Macro Tip (Super Helpful!)

Protein is based on raw weight here.

👉 5 oz raw chicken ≠ 5 oz cooked
Cooking removes water, so protein looks higher after cooking

Stay consistent with how you track (raw vs cooked) to keep your macros accurate 🙌

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🔥 Final Thoughts

This is one of those recipes that proves eating healthy does NOT have to be complicated.

One dish
Simple ingredients
46g protein
Done 🙌