Chicken Rice and Broccoli is Boring! Gym-Goers, You Need to Read This

Chicken Rice and Broccoli

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There’s no denying that a plate of chicken, rice, and broccoli might not be the most exciting meal on the block. It’s a staple dish for many health enthusiasts, gym-goers and bodybuilders, mainly due to its balanced nutritional content.

But I will admit that the same old combination can become pretty dull after a while.

Luckily, there are ways to jazz up this classic meal without compromising its nutritional benefits.

Chicken Rice and Broccoli 2 is boring
Chicken Rice and Broccoli 2 is boring

To keep things interesting, we can experiment with different styles of cooking and mix in some new flavours and ingredients.

By exploring various spices, sauces, and methods of cooking, we can transform a bland plate of chicken, rice, and broccoli into something much more enticing.

Keeping the core components the same, we can breathe new life into this familiar dish with just a little creativity in the kitchen.

Key Takeaways

  • Chicken, rice, and broccoli is nutritious but can be quite monotonous.
  • Introducing new flavours and cooking methods can liven up the dish.
  • Experimentation helps keep things interesting without sacrificing nutrition.

As a bodybuilding enthusiast, I’ve often found myself wondering why the chicken, rice, and broccoli combination is so popular in the community. After doing some research, I’d like to share my findings on why this meal has become a staple in the world of bodybuilding.

  • Firstly, chicken is an excellent source of lean protein, which is crucial for muscle repair and growth. It’s low in saturated fat, making it a healthier choice compared to other meats. Chicken also contains essential amino acids that our bodies cannot produce on their own, making it an excellent complete protein to support muscle-building efforts.
  • Secondly, rice is a fantastic source of carbohydrates. Carbs are essential for providing energy to fuel our workouts and replenish glycogen stores in the muscles, helping in recovery and growth. Bodybuilders typically opt for white rice over brown rice due to its faster absorption rate, which aids in training and muscle gain.
  • We cannot ignore the benefits of broccoli in this equation. It’s an excellent source of fibre, vitamins, and minerals, all while being low in calories. The high fibre content aids in digestion, while its rich array of nutrients helps maintain overall health, which is vital when putting our bodies through intense training.

Now, let’s take a look at the macronutrient breakdown of this classic meal combination:

FoodProteinCarbohydratesFibreVitamins & Minerals

As the table shows, the combination of chicken, rice, and broccoli covers all the essential macronutrients and micronutrients needed in a bodybuilding diet. This meal provides a good balance of protein, carbohydrates, fibre, vitamins, and minerals, contributing to muscle gain, workout fuel, and recovery.

In addition to its nutritional benefits, this meal combo is also quite convenient for 3 main reasons.

  1. It’s easy to prepare
  2. Can be cooked in bulk
  3. Is very suitable for meal prepping.

    For busy bodybuilders or fitness enthusiasts who need to manage their time effectively, having a simple, nutritious meal like chicken, rice, and broccoli is a proven practical choice.

Breaking Down the Nutrients

Chicken Rice and Broccoli is Boring! Gym-Goers, You Need to Read This

In this section, we’ll delve into the nutritional aspects of the somewhat dull chicken, rice, and broccoli diet. But don’t worry, I’ll keep it brief and friendly.

Protein Rich Chicken

Firstly, chicken is an excellent source of protein. A 100g serving of chicken breast usually contains around 31g of protein with a relatively low amount of calories (165 kcal).

It’s also low in saturated fat and cholesterol. Presently, I must mention the essential nutrients found in chicken, such as iron, potassium, and certain vitamins.

High Fibre Broccoli

Now when we move onto broccoli, this nutritious green vegetable is high in fiber, which promotes healthy digestion and keeps us feeling full.

Additionally, broccoli is abundant in vitamins A and C, helping boost our immune system. It also contains essential minerals like calcium and potassium.

I should point out that eating broccoli can contribute to the overall daily intake of necessary nutrients.

Chicken Rice and Broccoli 2 is boring

Rice for Carbohydrates

Lastly, rice is the primary source of carbohydrates in this diet. Generally, a 100g serving of cooked brown rice provides around 23g of carbohydrates along with about 2.6g of protein, and only 1g of fat. It also contains trace amounts of sodium and a nice dose of potassium to help us maintain a balanced diet.

The presence of fiber in brown rice is more pronounced than in white rice, which can help with digestion and I find it particularly crucial to consider when choosing one over the other.

All in all, the chicken, rice, and broccoli combo may be dull, but I cant deny that it does cover the essential nutritional components one needs for a healthy lifestyle.

Easy Ways You Can Transform Boring Chicken Rice and Broccoli

Let’s explore how we can take the usual chicken rice and broccoli dish to another level! In this section, I will share two scrumptious recipes: Chicken Broccoli Rice Casserole and Cheesy Chicken Broccoli Rice Casserole.

Chicken Broccoli Rice Casserole

This casserole is a meal-in-one with delicious layers of protein, veggies, and carbs. Plus, it’s super easy to prepare!


  • 1 tbsp olive oil
  • 1 medium onion, chopped
  • 2 cups diced boneless, skinless chicken breast
  • 2 cups broccoli florets, fresh or frozen
  • 1 cup Jasmine rice, uncooked
  • 1 can condensed cream of chicken soup
  • 1 cup chicken broth
  • Salt and pepper, to taste
  • Fresh parsley, for garnishing


  1. In a large skillet, heat olive oil and sauté onions until translucent.
  2. Add the diced chicken and cook until no longer pink.
  3. Stir in the broccoli florets and uncooked Jasmine rice.
  4. Pour the condensed cream of chicken soup and chicken broth into the skillet, and season with salt and pepper.
  5. Bring the mixture to a boil, then cover and reduce heat to a simmer until the rice is tender, about 15 minutes.
  6. Garnish with fresh parsley before serving.

Cheesy Chicken Broccoli Rice Casserole

This next recipe includes some extra creaminess and flavour, thanks to the addition of cheese!


  • 1 tbsp butter
  • 1 medium onion, chopped
  • 2 cups diced boneless, skinless chicken breast
  • 2 cups broccoli florets, fresh or frozen
  • 1 cup Basmati or long-grain white rice, uncooked
  • 1 can condensed cream of chicken soup
  • 1 cup chicken broth
  • 1 cup shredded Cheddar cheese
  • 1 cup shredded mozzarella or additional Cheddar cheese
  • Salt and pepper, to taste


  1. In a large skillet, melt butter and sauté onions until translucent.
  2. Add the diced chicken and cook until no longer pink.
  3. Stir in the broccoli florets and uncooked white rice.
  4. Pour the condensed cream of chicken soup and chicken broth into the skillet, and season with salt and pepper.
  5. Bring the mixture to a boil, then cover and reduce heat to a simmer until the rice is tender, about 15 minutes.
  6. Stir in 1 cup of shredded Cheddar cheese until melted and combined.
  7. Top the casserole with shredded mozzarella or more Cheddar cheese, cover briefly until cheese is melted.
  8. Serve warm and enjoy this cheesy delight!

With these two recipes, you can transform a basic chicken, rice, and broccoli dish into an exciting and satisfying dinner. Give them a try, and say goodbye to the boring chicken and rice dish!

Storing Leftovers – Make It Last a Little Longer

Chicken Rice and Broccoli 3

Once you have figured out how to make chicken rice and brocolli a little more interesting, you might want to look at good ways to store leftovers or to store it on days when you don’t eat it.

Luckily, storing leftovers is a breeze and make-ahead options keep this meal healthy and Instagram-worthy!

Here are a few of my tips for prepping and storing your food for later on.

  • First, let’s talk about leftovers. When I have some remaining chicken, rice, and broccoli, I make sure to cover the dish with a tight-fitting lid, or wrap it up in cling film.

    Then, I pop it in the fridge where it can last for up to three days. The key is making sure it’s well-sealed to prevent any extra moisture or odours from sneaking in.
  • Now, onto freezer storage. To keep my homemade chicken, rice, and broccoli fresh for even longer, freezing is a brilliant option.

    Before transferring the dish to an airtight container or freezer bag, make sure it cools off completely, and don’t forget to label the container with the date.
  • To reheat, simply defrost in the refrigerator overnight and then reheat in the microwave or oven until the dish is piping hot. Easy peasy!
  • For those busy days, I often turn to make-ahead preparations. By par-cooking the rice and blanching the broccoli, I can save myself some time and still enjoy my nutritious meal.

    Store the prepped ingredients in separate containers in the fridge, and when you’re ready to cook, all you need to do is assemble the dish and bake as usual.

Frequently Asked Questions

image 6

What are some tasty alternatives to chicken, rice and broccoli?

If you’re looking for alternatives to the classic chicken, rice, and broccoli dish, there are plenty of delicious options.
For a vegetarian twist, try using quinoa, roasted vegetables, and firm tofu. You can also substitute chicken with fish, such as salmon, for an alternative with more omega oils.
Another option is to switch to whole grains like brown rice or bulgur wheat, which complement a variety of vegetables, from bell peppers to kale.

How can I make chicken, rice and broccoli more flavourful?

To make chicken, rice, and broccoli more flavourful, you can use seasonings and herbs like garlic, onion, paprika, and thyme.

Experiment with different combinations of these herbs and spices to create your own unique taste.

Additionally, you can marinate the chicken in sauces such as teriyaki or soy sauce to add a tasty twist to your dish.

Lastly, consider roasting or sautéing vegetables in olive oil to enhance their natural flavours before combining them with the rice and chicken.

Some spice combinations can be high in salt, so just keep an eye on this.

Are there any easy recipes to jazz up a chicken, rice and broccoli meal?

Certainly! One simple way to jazz up your chicken, rice, and broccoli dish is to make a cheese sauce to accompany the meal.

This can be made with a mix of cheddar cheese, butter and flour. Another option is to add ingredients like mushrooms, spinach, and diced tomatoes for a different taste and texture.

These additions can be quickly and easily incorporated into your meal for delicious results.

What are the health benefits of eating chicken, rice and broccoli?

Chicken, rice, and broccoli are not only delicious but also offer multiple health benefits. Chicken is a lean source of protein, which is essential for muscle development and helps keep you feeling full and satisfied.

Rice provides carbohydrates that are necessary for energy production.

Broccoli is rich in vitamins and minerals, such as vitamin C, vitamin K, and potassium. It also contains fibre and antioxidants that support digestive and immune system health.

Can adding spices or sauces to chicken, rice and broccoli improve the taste?

Yes, adding spices and sauces can significantly improve the taste of your chicken, rice and broccoli dish.

Experiment with a variety of spices like cumin, coriander, or chilli powder, which can add a delightful complexity to your meal. As for sauces, you can opt for cream-based sauces like Alfredo or, for a low-calorie choice, try a tangy tomato-based sauce.

Experimenting with spices and sauces not only enhances the taste of your dish but also helps you discover new flavour combinations to enjoy.

Are there other healthy meal options similar to chicken, rice and broccoli?

There are a variety of healthy meal options that share similarities with chicken, rice, and broccoli. Some examples are turkey, sweet potato, and green beans, or salmon, quinoa, and asparagus.

These combinations are nutritious and versatile, allowing for an array of flavours and textures. By trying out these options, you can maintain a balanced diet while also enjoying a variety of appealing, delicious dishes.


Avatar of Stuart Patrick
Stuart Patrick
Stuart Patrick is a health and fitness lifestyle journalist who writes for ListedFit.com.

“I've spent a lot of time trying to get in shape and change my body and I realised there are so many untruths in the health and fitness industry that can slow down or stop your progress, so I share my knowledge and experience to help others to cut through the BS.”

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