Garlic Parmesan Chicken Rice Bowl
When you're aiming for a high-protein dinner that feels like a cozy restaurant meal, this Garlic Parmesan Chicken Rice Bowl delivers on every count. Clocking…
- Prep
- 15 min
- Cook
- 20 min
- Total
- 35 min
- Makes
- 4 bowls
- Protein
- ~48 gestimate per serving
Why this bowl works
- Over 48g of lean protein per generous serving to keep you full for hours
- Crispy golden pan-seared chicken coated in garlic herb butter and aged parmesan
- Fluffy jasmine rice base that absorbs the savory pan drippings
- Simple 35-minute weeknight turnaround with minimal cleanup
When you’re aiming for a high-protein dinner that feels like a cozy restaurant meal, this Garlic Parmesan Chicken Rice Bowl delivers on every count. Clocking in at 48 grams of protein per serving, it combines tender, golden-crusted chicken bites with an irresistible garlic butter glaze and savory aged parmesan.
Paired with fluffy jasmine rice to soak up the pan juices and tender-roasted broccoli, this has quickly become one of the most reliable weeknight recipes in our rotation. It is easy enough to whip up on a Tuesday evening, yet sturdy enough to pack for four days of satisfying office lunches.
Cooking tips
Always grate your own parmesan from a block. Pre-shredded bagged cheese contains anti-caking cellulose that prevents the cheese from melting into a luscious pan sauce.
Swaps and variations
For lower carbs, swap the jasmine rice for cauliflower rice or a 50/50 blend. Boneless chicken thighs can also be substituted for an even juicier finish with 46g protein.
Storing and reheating
Store assembled bowls in airtight glass containers in the refrigerator for up to 4 days. Reheat in the microwave with a damp paper towel over the bowl for 90 seconds to restore moisture.
Recipe
Garlic Parmesan Chicken Rice Bowl
- Prep
- 15 min
- Cook
- 20 min
- Total
- 35 min
- Makes
- 4 bowls
- Protein
- ~48 g
Ingredients
You’ll need: Large cast-iron or stainless steel skillet, Chef knife, Cutting board, Rice cooker or medium saucepan
Method
-
Pat the diced chicken breast completely dry with paper towels. In a medium bowl, toss chicken with olive oil, cornstarch, garlic powder, smoked paprika, salt, and black pepper until evenly coated.
-
Heat a large skillet over medium-high heat. Add the chicken in a single layer (cook in two batches if necessary to avoid crowding the pan). Sear undisturbed for 4 minutes until a deep golden crust forms.
-
Flip the chicken pieces and cook for an additional 3-4 minutes until the internal temperature reaches 165°F (74°C). Remove chicken to a clean plate .
Do not wipe out the pan—those browned bits hold incredible flavor
-
Reduce skillet heat to low. Add the butter and minced garlic, swirling constantly for 60 seconds until fragrant and lightly golden.
-
Remove skillet from heat. Return the cooked chicken to the pan and immediately toss with the grated parmesan and fresh parsley until a silky garlic parmesan glaze forms.
-
To assemble: Divide warm jasmine rice and roasted broccoli between 4 bowls. Top generously with the garlic parmesan chicken and spoon any remaining skillet glaze over top.
Nutrition per serving (estimate)
- Calories
- 520 kcal
- Protein
- 48g
- Carbs
- 44g
- Fat
- 16g
- Fiber
- 5g
Calculated from standard ingredient values, not lab-tested. Brands and portion sizes change the numbers.
Questions
Can I make this in an air fryer?
Yes! Air fry the seasoned chicken at 390°F (200°C) for 10-12 minutes, shaking halfway, then toss in melted garlic butter and parmesan.
Is this recipe gluten-free?
Yes, cornstarch is naturally gluten-free. Ensure your seasonings and cheese are certified gluten-free.
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