Chicken and rice bake
A Tex-Mex bake that will easily become your weekly meal prep favourites. Fajita-seasoned chicken strips, colourful bell peppers, and black beans bake together with rice, taco sauce, and melted cheddar in a single ovenproof dish. Finished with creamy avocado, Skyr, fresh coriander, and a squeeze of lime, it's high in protein and ready with minimal effort.
Ingredients
|
Chicken breasts strips
|
400 g |
|---|---|
|
Fajita seasoning mix
|
(approximately 40 g) 1 package |
|
Red bell pepper
|
1 |
|
Green bell pepper
|
1 |
|
Onion
|
1 |
|
Black beans
|
1 can |
|
Rice
|
250 g |
|
Chicken stock
|
500 ml |
|
Taco sauce
|
230 g |
|
Cheddar cheese, grated
|
100 g |
Toppings
|
Avocados, sliced
|
2 |
|---|---|
| 200 g | |
|
Fresh coriander
|
|
|
Lime wedges
|
Method
Recipe tips
It’s often the small details that make the biggest impact in the kitchen, so we’re sharing the tips we rely on when cooking and creating recipes
- Too dry: add a splash of hot chicken stock around the edges, cover with foil, and let it sit for a few minutes for the rice to soak up the extra moisture.
- Too wet or soupy: return to the oven uncovered at 200°C for 10-15 minutes to let the excess liquid evaporate. Resting the bake for 5-10 minutes before serving also helps it firm up (see tip below).
A short rest (5-10 minutes) once it’s out of the oven makes a real difference. The layers settle, the cheese firms up slightly, and the whole dish holds together much better, making it easier to scoop out neat portions.
For meal prep, divide the mixture between smaller ovenproof dishes and bake covered with foil as per the instructions. Top with cheese, leave to cool completely, then store in the fridge for up to 3 days or freeze. Don’t worry if the dish looks a little wet at this stage, this will keep it from drying out when you thaw and bake it again later.
When ready to eat, thaw overnight in the fridge and bake at 180°C (with fan) for 15-20 minutes until heated through and the cheese has melted. Bear in mind that cooking time will vary depending on the size of the dish or tray, so always check it is piping hot before serving.
FAQ: Questions about chicken and rice bake
Want to switch up the vegetables, wondering if you need to stir while it bakes, or how to tell when it's ready? Here's what you need to know.
Can I use different vegetables in this recipe?
Yes, this bake is easy to adapt with whatever vegetables you have on hand. Sweetcorn, courgette, or diced sweet potato all work well in place of, or alongside, the bell peppers. You can also swap the black beans for kidney beans or chickpeas depending on what you have on hand.
Experiment with different combinations until you find your favourite, just keep in mind that any changes to the ingredients may affect the nutritional values of the recipe, including its protein content.
Should I stir the bake during cooking?
No, leave your chicken and rice bake undisturbed while it’s in the oven. The foil traps the steam and heat needed for the rice to cook evenly, and lifting it too early lets moisture escape. Trust the process and only remove the foil at the point the recipe instructs, then add the cheese and finish the bake uncovered.
How do I know my chicken and rice bake is done?
The chicken should be fully opaque with no pink remaining, and the rice tender with most of the liquid absorbed. On top, the cheese should be melted and lightly golden, especially around the edges. If anything needs a little more time, cover with foil and return to the oven in 5-10 minute intervals until ready.
Nutritional values
Energy:
2745 Kcal
| Energy distribution % | Nutritional values | |
|---|---|---|
| Fibre | - | 43.4 g |
| Protein | 28.3 % | 191.3 g |
| Fat | 30.4 % | 94.3 g |
| Carbohydrates | 41.3 % | 279.1 g |
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Make your own fajita seasoning
Skip the packet and mix your own – it's quick to put together and easy to adjust to your taste. Combine 2 tsp smoked paprika, 2 tsp ground cumin, 1 tsp ground coriander, 1 tsp onion or garlic powder, 1 tsp dried oregano, 1 tsp salt and chilli flakes to taste. Add the mixture to the pan as per the recipe, and season with extra salt and pepper if needed. Scale up and store in a jar for the next time.
Why do I need to bake with foil first?
Covering the dish with foil traps in heat and moisture, which lets the rice absorb the chicken stock and taco sauce properly while keeping the chicken tender. It also stops the top from browning too soon before everything underneath has had a chance to cook through.
Always rinse your rice for a better chicken and rice bake
Rinsing the rice before adding it removes excess surface starch, which helps it cook up tender and fluffy instead of sticky. It also keeps the stock and taco sauce from turning gluey, so the finished bake has a cleaner texture and flavour.
More make-ahead recipes with chicken
If chicken is your go-to meal prep protein, these recipes are worth adding to the rotation.
Chicken burrito bowl: fajita-seasoned chicken with rice, black beans, and cheddar, topped with a fresh tomato salsa and creamy avocado and skyr cream.
Mason jar salad: a portable, layered salad with roasted sweet potato, edamame, and cheese in a creamy tahini dressing.
Pumpkin mac and cheese: a rich, comforting bake with a creamy pumpkin sauce and crispy panko topping that reheats beautifully.
What if my rice is still hard after cooking?
If the rice is still firm after the first 30 minutes, add a small splash of hot chicken stock around the edges, cover with foil, and return to the oven for another 10 minutes. Hard rice usually means there wasn't quite enough liquid, or the foil wasn't sealed tightly enough so make sure it's well covered before going back in.
Make the most of the one pan method
The beauty of this chicken and rice bake is that everything cooks together in a single dish. This means more flavour, as the rice absorbs the taco sauce and chicken juices as it bakes. To get the most out of it, spread the chicken and vegetables evenly over the rice so every part of the dish gets equal heat, and the flavours distribute evenly throughout.
