Greek Chicken Rice Casserole high-protein recipe

Meals · High Protein

Greek Chicken Rice Casserole (62g Protein)

Name: Greek Chicken Rice Casserole
Prep time: 15 min
Cook time: 50 min
Total time: 1 h 5 min
Yield: Serves 4
Cuisine: Greek
Ingredients: 1.5 lbs chicken breast; 1.5 cups white rice; 2.5 cups chicken broth; 4 cups baby spinach; 1/2 cup sun-dried tomatoes; 1/3 cup kalamata olives; 4 oz feta cheese; 1 large lemon; 4 cloves garlic; 1 tbsp dried oregano; 2 tbsp olive oil; 1 tsp kosher salt; 1/2 tsp black pepper; 2 tbsp fresh dill

This all-in-one casserole delivers 61 grams of protein and 554 calories per serving. Seasoned chicken breast bakes atop lemony rice with spinach, sun-dried tomatoes, and Kalamata olives, then gets topped with crumbled feta. A complete Mediterranean meal that serves four and reheats beautifully for weeknight meal prep.

Serves 4

62g protein 554 cal

Prep Time 15 min

Cook Time 50 min

Total Time 1 hr 5 min

Nutrition per serving

Protein: 62 g
Calories: 554
Carbs: 29 g
Fat: 21 g

Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.

Ingredients

4 servings

1.5 lbs chicken breast — boneless, skinless
1.5 cups white rice — long-grain, uncooked
2.5 cups chicken broth — low-sodium
4 cups baby spinach — packed
1/2 cup sun-dried tomatoes — oil-packed, drained and chopped
1/3 cup kalamata olives — pitted and halved
4 oz feta cheese — crumbled
1 large lemon — zested and juiced
4 cloves garlic — minced
1 tbsp dried oregano
2 tbsp olive oil
1 tsp kosher salt
1/2 tsp black pepper
2 tbsp fresh dill — chopped, for garnish

Steps

Preheat oven to 400°F. Grease a 9x13-inch baking dish.
Season chicken breasts on both sides with half the oregano, salt, and pepper.
In the baking dish, combine uncooked rice, chicken broth, garlic, remaining oregano, lemon zest, and half the lemon juice. Stir to distribute evenly.
Nestle spinach into the rice mixture. It will wilt during baking. Add sun-dried tomatoes and olives, distributing throughout.
Place seasoned chicken breasts on top of the rice mixture. Drizzle with olive oil.
Cover tightly with foil. Bake 45 minutes until rice is tender and chicken reaches 165°F internal temperature.
Remove foil. Scatter crumbled feta over the casserole. Return to oven uncovered for 5 minutes until feta softens slightly.
Remove from oven. Drizzle remaining lemon juice over everything. Let rest 5 minutes.
Slice chicken if desired. Garnish with fresh dill and serve directly from the dish.

Why This Works

Chicken breast (USDA #171061) delivers 31g protein per 100g raw. The highest of any common protein. Baking the chicken on top of the rice means the meat's juices drip down and flavor the grains as they cook, while the covered baking method steams everything together. The rice absorbs the chicken broth at the same rate the chicken cooks, so everything finishes at once. Adding spinach raw works because it wilts in the first 10 minutes of covered baking, releasing moisture that helps the rice cook evenly. The feta goes on at the end. Just 5 minutes uncovered. So it softens without melting into the dish.

The One-Pan Method

This casserole technique eliminates the common problem of undercooked rice or overcooked chicken. The 2.5 cups broth to 1.5 cups rice ratio accounts for absorption plus evaporation during the 45-minute covered bake. Preheating to 400°F ensures the liquid starts simmering quickly. If your rice is still slightly firm when the chicken hits 165°F, remove the chicken to rest, re-cover the dish, and bake 5-10 minutes more. Always check chicken temperature at the thickest part.

Meal Prep Strategy

This casserole is ideal for meal prep. Portion into four containers and refrigerate up to 5 days. The flavors improve on day two as the lemon and oregano permeate the rice. Reheat covered in the microwave (2-3 minutes) or in a 350°F oven (15 minutes covered). Add a splash of water before reheating to prevent drying. The spinach and rice hold up well; the chicken stays moist thanks to the feta's fat content keeping the surface from drying out.

Sources Research-Backed

Mysuburbankitchen mysuburbankitchen.com Found via search for: Greek Chicken Rice Casserole recipe
Supergoldenbakes supergoldenbakes.com Found via search for: Greek Chicken Rice Casserole recipe
Recipetineats recipetineats.com Found via search for: Greek Chicken Rice Casserole recipe

Frequently Asked Questions

Can I freeze greek chicken rice casserole?

Yes. Cool completely, portion into airtight containers, and freeze for up to 3 months. Thaw overnight in the fridge. Reheat at 350°F covered for 25-30 minutes, adding 2 tablespoons water to prevent drying. The feta may crumble more after freezing but the flavor remains.

Is greek chicken rice casserole gluten-free?

Yes, as written. Rice, chicken, vegetables, and feta are all naturally gluten-free. Verify your chicken broth brand—some contain wheat-based ingredients. Use certified gluten-free broth if you have celiac disease.

Can I use brown rice instead of white rice?

Yes, with adjustments. Brown rice needs more liquid (3 cups broth instead of 2.5) and longer cooking time (55-60 minutes covered). Check chicken temperature at 45 minutes—remove if done and continue baking rice. Expect a nuttier texture and 3g more fiber per serving.

Can I double this casserole recipe?

Yes. Use a 9x13 baking dish for double portions. Increase baking time to 55-60 minutes covered. Arrange chicken in a single layer for even cooking. Check that all chicken pieces reach 165°F—thicker pieces may need 5 more minutes.