🍴 Simple Healthy Chicken & Rice Meal with Tomato Salad

There’s something so comforting about the balance of tender chicken, fluffy rice, and a crisp, refreshing tomato salad. This simple healthy chicken & rice meal with tomato salad is one of those everyday recipes that feels like a treat perfect for fueling up after the gym, sticking to meals for 75 Hard, or just enjoying a cozy dinner at home. With wholesome ingredients and no-fuss prep, it’s the kind of dish that makes healthy and balanced meals truly satisfying.

Whether you’re cooking for one, meal prepping for the week, or serving family style, this dish delivers lean protein, smart carbs, and refreshing veggies in perfect harmony. Think of it as sport food healthy that’s anything but boring proof that healthy food with rice can taste absolutely delicious!

Ingredients

• 2 chicken breasts (or thighs, boneless, skinless)
• 1 cup long-grain rice (white, brown, or jasmine)
• 2 cups water or low-sodium chicken broth
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• Salt & black pepper, to taste
• 2 medium tomatoes, diced
• ½ red onion, finely chopped
• 1 tablespoon fresh parsley or cilantro, chopped
• Juice of ½ lemon

Instructions

1. Cook the rice – In a pot, bring 2 cups water or broth to a boil. Stir in rice, reduce to a simmer, cover, and cook until tender (15–18 minutes for white rice, 35–40 minutes for brown).
2. Prepare the chicken – While rice cooks, season chicken with olive oil, garlic, smoked paprika, oregano, salt, and pepper.
3. Cook chicken – Heat a skillet over medium heat. Add chicken and cook 6–7 minutes per side until golden and cooked through (internal temp 165°F). Rest for 5 minutes before slicing.
4. Make tomato salad – In a bowl, mix tomatoes, onion, parsley, lemon juice, olive oil, salt, and pepper. Toss lightly.
5. Assemble – Plate rice, top with sliced chicken, and add a generous scoop of tomato salad on the side.

Meal Info

• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Total Time: 35 minutes
• Servings: 2
• Calories: ~420 per serving

Why You’ll Love This Recipe

• ✅ Quick & simple – Ready in under 40 minutes.
• ✅ Balanced – A complete healthy portioned meal with protein, carbs, and veggies.
• ✅ Perfect for meal prep – Works well as meals for gym or healthy meals for men and women.
• ✅ Fresh & customizable – Swap salad veggies, rice types, or spices to fit your taste.

Simple Table

Serving Suggestions

• Serve in bowls with avocado for extra healthy fats.
• Use as meal prep in portioned containers perfect healthy girl recipes for on-the-go.
• Wrap in whole wheat tortillas for a handheld lunch.
• Add steamed broccoli or zucchini for more fiber.

Pro Tips

• Slice chicken after resting to keep juices locked in.
• Always fluff rice with a fork before serving.
• Chill tomato salad for 10 minutes for a crisp, refreshing bite.

Storage & Reheating

• Fridge: Store in airtight containers for up to 4 days.
• Freezer: Freeze chicken & rice (without salad) up to 2 months.
• Reheat: Microwave with a splash of water or reheat gently in a skillet. Add fresh tomato salad before serving.

Print Pin

Healthy Chicken & Rice with Tomato Salad

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Total Time 35 minutes minutes

Servings 2 servings

Calories 420

This comforting and nutritious chicken and rice meal with a refreshing tomato salad is perfect for post-gym refueling, healthy meal prep, or cozy dinners. It’s a delicious, simple dish packed with lean protein, smart carbs, and vibrant veggies.

Equipment

• Skillet
• Pot with lid
• Mixing bowl

Ingredients

Main Ingredients

• 2 chicken breasts (or thighs, boneless, skinless)
• 1 cup long-grain rice (white, brown, or jasmine)
• 2 cups water or low-sodium chicken broth
• 2 tablespoons olive oil
• 2 cloves garlic (minced)
• 1 tsp smoked paprika
• 1 tsp dried oregano
• salt & black pepper (to taste)

Tomato Salad

• 2 medium tomatoes (diced)
• 1/2 red onion (finely chopped)
• 1 tablespoon fresh parsley or cilantro (chopped)
• 1/2 lemon (juiced)

Instructions 

• Cook the rice – In a pot, bring 2 cups water or broth to a boil. Stir in rice, reduce to a simmer, cover, and cook until tender (15–18 minutes for white rice, 35–40 minutes for brown).
• Prepare the chicken – While rice cooks, season chicken with olive oil, garlic, smoked paprika, oregano, salt, and pepper.
• Cook chicken – Heat a skillet over medium heat. Add chicken and cook 6–7 minutes per side until golden and cooked through (internal temp 165°F). Rest for 5 minutes before slicing.
• Make tomato salad – In a bowl, mix tomatoes, onion, parsley, lemon juice, olive oil, salt, and pepper. Toss lightly.
• Assemble – Plate rice, top with sliced chicken, and add a generous scoop of tomato salad on the side.

Notes

Customize with avocado, broccoli, or wrap in tortillas. Great for meal prep or gym meals. Chill salad for extra refreshment.

Calories: 420kcal

Course: Main Course

Cuisine: Healthy

Keyword: Chicken, High-Protein, Meal Prep, Rice