High-Protein Crockpot Chicken and Rice (29g Protein)

This high-protein Crockpot chicken and rice is a true one-pot dinner made with boneless chicken, converted long-grain rice, broth, carrots, peas, and simple herbs. Converted rice is the key: it is more forgiving than regular white rice during slow cooking and is less likely to collapse into paste.

At a glance: 15 minutes prep, 4 to 5 hours on LOW, 8 servings, and an estimated 29 grams of protein per serving.

Use the Right Rice

Use converted or parboiled long-grain rice, not instant rice, quick-cooking rice, risotto rice, or ordinary long-grain white rice. Those products absorb liquid at different rates and cannot be substituted one-for-one in this method.

Ingredients

• 2 cups converted long-grain white rice, rinsed and drained well
• 3 1/2 cups low-sodium chicken broth
• 1 medium yellow onion, finely diced
• 2 medium carrots, cut into 1/4-inch dice
• 3 cloves garlic, minced
• 1 teaspoon dried thyme
• 1 teaspoon dried parsley
• 1 teaspoon kosher salt, divided
• 1/2 teaspoon black pepper, divided
• 2 pounds boneless, skinless chicken thighs or breasts, thawed
• 1 cup frozen peas, thawed
• 1 tablespoon lemon juice
• 2 tablespoons chopped fresh parsley

How to Make Crockpot Chicken and Rice

1. Prepare the rice base. Coat a 6-quart slow cooker insert lightly with cooking spray. Add the rinsed rice, broth, onion, carrots, garlic, thyme, dried parsley, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Stir once and spread level.
2. Add the chicken. Season the chicken with the remaining salt and pepper. Place it in a single layer over the rice; do not stir it into the grains.
3. Cook on LOW. Cover and cook for 4 to 5 hours. Begin checking at 4 hours. The chicken must reach 165°F and the rice should be tender with the liquid absorbed.
4. Rest. Turn off the cooker and let the covered mixture stand for 10 minutes.
5. Finish. Move the chicken to a board and shred or chop it. Fluff the rice gently, fold in the peas, lemon juice, parsley, and chicken, then cover for 5 minutes to warm the peas.

Protein Estimate

Two pounds of boneless chicken plus rice and peas provide approximately 29 grams of protein in each of eight servings. The exact number depends on whether you use breasts or thighs, the trimmed weight, and how evenly the finished dish is portioned.

Troubleshooting

The rice is still firm

Add 1/4 cup hot broth around the edge, cover, and cook on HIGH for 15 to 25 minutes. Avoid repeated lid lifting.

The rice is too soft

The cooker may run hot, the recipe may have cooked too long, or a different rice was used. Next time, start checking 30 minutes earlier and verify the package says converted or parboiled.

The edges are browning

Some slow cookers have hot spots. Stop cooking once the center rice is tender and transfer leftovers out of the warm insert promptly.

Expert Tips

• Rinse and drain well. Excess surface starch makes the finished rice stickier.
• Keep the chicken on top. This allows the rice to stay in contact with the broth.
• Match the cooker size. A very wide or oversized insert can evaporate liquid too quickly.
• Use thighs for the widest timing window. Chicken breasts are leaner but can dry if held after they reach 165°F.
• Add peas at the end. They stay greener and do not interfere with the rice-to-liquid ratio.

Storage, Freezing, and Reheating

Cool promptly and refrigerate in shallow airtight containers for 3 to 4 days. Rice should not sit at room temperature for more than 2 hours. Reheat with a tablespoon of water or broth until the center reaches 165°F. Freeze individual portions for up to 2 months for best texture and thaw in the refrigerator before reheating.

Frequently Asked Questions

Can I use brown rice?

Not as a direct substitution. Brown rice needs a different liquid ratio and cooking time.

Can I use instant rice?

No. It cooks too quickly for this method. If instant rice is all you have, cook the chicken separately in the slow cooker and prepare the rice just before serving.

Can I add cheese?

Yes. Fold in up to 1 cup shredded cheddar after the cooker is turned off. It will change the nutrition estimate.

Can I put frozen chicken in this recipe?

No. Thaw it in the refrigerator before slow cooking.

More Crockpot Meal-Prep Ideas

• High-Protein Crockpot Recipes
• High-Protein Crockpot Chicken Recipes
• High-Protein Slow Cooker Teriyaki Chicken Bowls
• 5-Ingredient High-Protein Crockpot Meals

Nutrition information is an estimate and varies by ingredients and portion size.