If your family is anything like mine, getting everyone to agree on dinner can feel like negotiating a peace treaty. Thankfully, this cheesy pesto chicken and rice bake is the kind of meal that keeps everyone happy. Juicy chicken, fragrant basil pesto, sweet cherry tomatoes, broccoli and rice, all tucked under a golden, cheesy topping. It’s easy to make, packed with protein and requires just one baking dish. Less washing up, more time for literally anything else.
Why you’ll love this high-protein pesto chicken rice bake
This recipe is proof that high-protein meals don’t have to taste like gym food. With 49g of protein per serving, it delivers a serious protein boost while still feeling like proper comfort food. The basil pesto adds plenty of flavour, the tomatoes bring a little sweetness, and the mature cheddar and Parmesan create that delicious cheesy topping that’s hard to resist.
It’s also wonderfully low-effort. Everything goes into one dish, the oven does most of the work, and you’re left with a satisfying dinner without a sink full of pots and pans. It’s ideal for busy weeknights, family dinners or those weeks when you’d like to get ahead and have a few lunches ready to go. Because future you deserves a little kindness, preferably in the form of ready-made dinner.
Perfect for family dinners and meal prep
One of my favourite things about this recipe is how easily it fits into real life. It’s comforting enough for a family dinner, but the high protein content also makes it a brilliant option for anyone trying to eat a little more intentionally without giving up meals they genuinely enjoy.
If you’re meal prepping for the week, divide the cooled bake into individual airtight containers. Store them in the fridge for up to three days and reheat thoroughly before eating. Add a small splash of water or stock when reheating if the rice has dried out.
You can also adjust the portions to suit your needs. Six servings make for generous, protein-rich meals, while smaller portions can be paired with a side salad or extra vegetables if you’re feeding little appetites.
The best part? You get several satisfying meals from one simple recipe, without having to cook from scratch every single day. Your future self, staring into the fridge on a Wednesday evening, will be delighted.
Ingredients you’ll need
Chicken breast: The protein powerhouse of this recipe. Using 800g of chicken breast gives each serving a generous helping of lean protein to support muscle maintenance and recovery, while helping keep you satisfied.
White rice: Rice provides the carbohydrates that make this a filling, balanced meal. It cooks directly in the chicken stock, soaking up all those lovely flavours without needing a separate saucepan.
Basil pesto: The secret to making simple chicken and rice taste considerably less like meal prep and considerably more like something you’d happily order at a restaurant. It adds fragrant basil, garlic and a rich savoury flavour.
Broccoli: A little green goodness adds fibre, colour and nutrients. Cut it into small florets so it cooks evenly alongside the chicken and rice.
Cherry tomatoes: These bring sweetness and freshness to the dish. As they bake, they soften and release their juices, adding even more flavour to the rice.
Chicken stock: This provides the liquid needed to cook the rice while adding savoury depth. Make sure the baking dish is covered tightly so the steam stays inside and helps everything cook properly.
Mature cheddar: A little mature cheddar goes a long way in the flavour department. It creates a golden, cheesy topping without needing half a block of cheese.
Parmesan: Parmesan adds a salty, savoury kick that works beautifully with the basil pesto and cheddar. Together, the two cheeses make this bake particularly difficult to resist.
Salt and black pepper: Season to taste, but go easy on the salt initially. Pesto, Parmesan and chicken stock can already contain plenty.
How to make pesto chicken rice bake
First things first, preheat your oven to 190°C (170°C fan).
Grab a large baking dish and add your uncooked rice
Your broccoli
Cherry tomatoes
Chicken
And Chicken stock
Give everything a proper mix so the pesto gets all cosy with the chicken and veggies.
You want the rice spread out evenly, with as much of it submerged in the stock as possible. The rice needs that liquid to cook, so don’t let it sit there looking thirsty!
Cover the dish tightly with foil and pop it into the oven for 30 minutes.
This is where the magic happens. The chicken cooks, the rice starts soaking up all that lovely pesto-infused stock, and you get to enjoy the best part of this recipe: doing very little while dinner sorts itself out.
After 30 minutes, carefully remove the foil and give everything a good stir. Pay a little extra attention to the rice around the edges, as it can cook faster than the rice in the middle. Cover the dish tightly again and return it to the oven for another 15–20 minutes.
Now, check that your rice is tender and your chicken is cooked through. If the rice is still a little firm, don’t panic and definitely don’t declare dinner a disaster. Simply add a splash of hot chicken stock, cover the dish again and bake for another 5–10 minutes, checking until the rice is cooked. Different baking dishes and rice varieties can affect the cooking time, so use your eyes and taste buds rather than treating the timer like a legally binding contract.
Once the chicken is cooked and the rice is tender, it’s time for the best bit. Remove the foil and sprinkle the grated cheddar and Parmesan over the top.
Return the dish to the oven and place uncovered, under the grill, for another 5–10 minutes until the cheese is melted, bubbling and beautifully golden. Because we’re all about getting our protein in, but we’re absolutely not about living a life without cheese.
Let the bake rest for a few minutes before serving, then divide it into six portions. Serve it straight from the dish for an easy family dinner, or portion it into containers for lunches and dinners during the week. With juicy chicken, fragrant pesto, tender rice, colourful veggies and that glorious cheesy topping, you’ve got a seriously satisfying meal with around 49g of protein per serving.
One dish, minimal washing up and no complicated cooking techniques. Honestly, dinner doesn’t need to be a whole personality trait.
High-Protein Pesto Chicken Rice Bake
Ingredients
- 200 g white rice uncooked
- 80 g basil pesto
- 200 g raw broccoli chopped into small florets
- 300 g cherry tomatoes halved
- 800 g chicken breast diced
- 400 ml chicken stock
- 70 g mature cheddar grated
- 50 g Parmesan grated
Instructions
- Preheat the oven to 190°C (170°C fan).
- Add the uncooked rice, diced chicken, basil pesto, raw broccoli, halved cherry tomatoes and chicken stock to a large baking dish. Then mix well.
- Spread the mixture evenly across the dish, ensuring the rice is submerged in the stock as much as possible.
- Cover the baking dish tightly with foil and bake for 30 minutes.
- Remove the foil and give everything a good stir, paying particular attention to the rice around the edges, which tends to cook faster than the rice in the middle. Cover the dish tightly with foil again and return it to the oven for another 15–20 minutes.
- Check that the rice is tender and the chicken is cooked through. If the rice is still firm, add a splash of hot chicken stock, cover and bake for another 5–10 minutes, or until cooked. The chicken should reach an internal temperature of 74°C.
- Once the chicken and rice are cooked, remove the foil and sprinkle the grated mature cheddar and Parmesan evenly over the top.
- Return the dish to the oven, under the grill, uncovered, for 5–10 minutes, until the cheese has melted and turned beautifully golden.
- Allow the bake to rest for a few minutes before dividing it into six portions and serving.
Video
Notes
- Use uncooked white rice. It cooks directly in the chicken stock, soaking up all that delicious pesto flavour. Keep the foil tightly sealed during baking to trap the steam and help the rice cook evenly.
- Cut the broccoli into small florets. This helps it cook evenly alongside the chicken and rice.
- Choose the right baking dish. Use a dish large enough to spread the ingredients evenly so the rice cooks consistently.
- Check the rice before serving. Different rice varieties and baking dishes can affect cooking times. If the rice is still firm, add a splash of hot stock, cover tightly and continue baking until tender.
- Season carefully. Pesto, Parmesan and chicken stock can all be salty, so taste before adding extra salt.
- Store leftovers safely. Divide leftovers into airtight containers and refrigerate promptly for up to 3 days. Reheat thoroughly before serving.
Nutrition information*
Per serving, based on 6 servings:- Calories: 551 kcal
- Protein: 49g
- Carbohydrates: 32g
- Fat: 23g
- Fibre: 1g
High-protein pesto chicken rice bake FAQs
Is this cheesy pesto chicken and rice bake high in protein?
Yes! Each serving contains approximately 49g of protein according to the recipe’s nutrition calculator. Most of that comes from the chicken breast, with smaller contributions from the rice and cheese. It’s a convenient way to include plenty of protein in a satisfying meal.
Can I make this recipe ahead of time?
Absolutely. You can dice the chicken, chop the vegetables and grate the cheese ahead of time. Store the prepared ingredients in the fridge until you’re ready to assemble the dish. For the best results, combine everything shortly before baking so the uncooked rice doesn’t sit soaking in the stock for too long.
Can I use brown rice instead of white rice?
You can, but brown rice generally requires more liquid and a longer cooking time than white rice. Because this recipe has been developed around white rice, you’ll need to adjust the liquid and baking time if you make the substitution.
Can I use frozen broccoli?
Yes. Thaw the broccoli first and drain off excess water before adding it to the dish. This helps prevent unnecessary moisture from affecting the rice.
How do I store leftovers?
Allow the bake to cool slightly, then divide it into airtight containers and refrigerate promptly. Eat within three days and reheat until piping hot throughout. Avoid repeatedly reheating the same portion.
Can I freeze this recipe?
Yes, you can freeze individual portions in suitable airtight containers. Allow the food to cool before freezing, and thaw portions in the fridge before reheating thoroughly. The rice may soften slightly after freezing, but the flavour should still be delicious.
Can I make this recipe without Parmesan?
Of course. You can replace the Parmesan with extra mature cheddar, although the flavour will be a little different. Parmesan adds a distinctive savoury depth, so if you enjoy it, I’d keep it in.
Why is my rice still hard after baking?
The most likely reasons are that the foil wasn’t sealed tightly enough, the rice wasn’t sufficiently submerged in liquid, or your particular rice variety needs more cooking time. Add a splash of hot stock, cover the dish tightly and return it to the oven until the rice is tender.
Can I make this recipe lower in calories?
You could reduce the amount of pesto or cheese slightly, as both contribute a fair amount of calories. However, these ingredients provide much of the flavour, so I’d make small adjustments rather than removing them entirely. The chicken already provides plenty of lean protein.
What can I serve with this bake?
It’s a complete meal on its own, with chicken, rice and vegetables all in one dish. If you’d like to stretch it further for the family, serve it with a fresh green salad or some extra roasted vegetables.
