High-protein Chicken Stew with Vegetables and Rice

Published 4 months ago
0 ratings

This healthy chicken breast stew with peas, carrots and herbs is my go-to when I want something healthy and comforting. It’s high in protein, low in fat, and comes together in one pan. I love that it’s naturally gluten-free and packed with veggies, so it’s great for meal prep or busy nights. I usually serve it with basmati rice for a simple, balanced meal.

High-protein Chicken Stew with Vegetables and Rice
category High-Protein
meal type Dinner
difficulty Easy
Preparation in 10 minutes
Cooks in 30 minutes
Serves 4

Nutrition

  • Calories 514kcal 137kcal
  • Fat 7.8g 2.1g
  • Carbs 64.8g 17.3g
  • Proteins 45.8g 12.2g
  • Fibre 5.6g 1.5g

Ingredients

  • Main Recipe

To serve

Spoon measurements may change based on how you scoop the ingredients.

For the most accurate results and nutrition info, it’s best to use grams.

tsp = teaspoon
tbsp = tablespoon

Method

Why I Like this Recipe

What I like most about this chicken breast stew is how much lean protein you get without any heaviness. It uses simple, everyday ingredients and everything cooks in one pan, so it’s quick and easy. I also find it reheats really well, so I can always have a healthy meal ready to go.

Tips and Variations

  • Swap rice flour for oat flour to add extra fibre.
  • Add spinach or courgettes in the last 5 minutes for an extra boost of micronutrients.
  • Use chicken thighs if you prefer juicier meat. They work perfectly, too.
  • Stir in cooked lentils or chickpeas for a higher-fibre version.
  • Boost flavour with smoked paprika or fresh herbs like parsley or thyme.
  • Serve with wholegrain rice for slower-release carbs.
  • Make it spicy with chilli flakes or harissa paste.
  • If you're meal prepping, I recommend storing the stew and rice in separate containers so the rice stays nice and fluffy.

Meal Storage

Keep leftovers in an airtight container for up to 3 days, and always store the rice separately so it doesn’t get soggy.

Freezer tips

Freeze portions in meal-prep boxes for up to 3 months. Just make sure everything is cool before you pop it in the freezer.

To reheat, I usually let it defrost overnight in the fridge, or just warm it gently from frozen with a splash of water.

Frequently Asked Question

Yes! It’s high in protein, low in fat, and packed with vegetables and nutrients.
Absolutely. It reheats well and stores safely for several days.
Yes, frozen peas and carrots work perfectly and save time.
Use more rice flour, or simmer uncovered for a few extra minutes.
Yes, rice flour makes it naturally gluten-free.
Yes. Sear the chicken first, then cook on LOW for 4–5 hours.

Closing Note

This chicken stew is light, nourishing and full of flavour. It’s the kind of healthy comfort food I could eat all week, whether I’m busy or just want something wholesome. I hope you enjoy it as much as I do.

  • 💪 High Protein
  • 🪶 Low Fat
  • 🧊 Freezer Friendly

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