BBQ Chicken Rice Bake

Our quick and easy BBQ Chicken Rice Bake is great for a busy day go-to meal. This dish works perfectly for a high protein meal prep option or comforting weekday meal. Absolutely delicious!

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Cook: 30 MINS


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Preheat oven to 180°C/ 375°F.
Coat chicken thighs in olive oil, garlic granules, onion granules, smoked paprika, chilli powder, oregano, brown sugar, salt and pepper. Use half of seasoning mix for chicken and put remaining seasoning mix to the side. Heat oil in a cast iron pan and add coated chicken thighs. Cook chicken thighs for 3-4 mins on each side, until cooked through. Then remove from pan.
Add onion and peppers to pan. Cook for 5-7 mins on low-medium heat, until onions are soft.
Rinse basmati rice under cold water until it runs clear of starch, then add to pan along with the rest of your seasoning mix, sweetcorn and kidney beans. Toast rice and spices for 1-2 mins on medium heat, then add boiling chicken stock. Bring pan to a rapid simmer, stir to make sure everything is combined well, then add chicken thighs back to pan (on top of rice). Brush chicken thighs with bbq sauce. Tightly cover pan with a lid or tin foil, then bake for 15-20 mins. The rice should come out fluffy, with no excess liquid in pan.
Garnish with spring onion. Serve immediately and enjoy!

Nutritional Info

Per serving:

Cals – 466

Carbs – 54.9g

Protein – 32.2g

Fat – 13g


Serves 4

For the Chicken Thighs:

  • 500g of chicken thighs.
  • Tbsp of Olive Oil
  • Tsp of garlic granules.
  • Tsp of onion granules.
  • Tsp of smoked paprika.
  • Tsp of brown sugar.
  • Tsp of oregano.
  • Tsp of chilli powder.
  • Salt and Pepper - to taste.

For the Rice Bake:

  • 1 white onion - finely chopped.
  • 1 green pepper - finely chopped.
  • 1 red pepper - finely chopped.
  • 1/3 can of sweetcorn.
  • 1/2 can of kidney beans.
  • 200g of basmati rice.
  • 400ml of chicken stock.
  • 2-3 spring onions, to garnish.

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