If dinner time ever feels like a juggling act between picky eaters, empty lunchboxes, and endless “What’s for dinner?”—take a deep breath, mama. You’ve just found your new weeknight lifesaver: grilled chicken and rice!
This easy, flavor-packed recipe is everything a busy family needs—juicy, marinated chicken, fluffy rice that tastes like sunshine, and a meal that even tiny tummies will devour without a fuss.
Whether you’re meal-prepping for the week or just trying to get dinner on the table before bedtime, this dish hits that sweet spot of simple, wholesome, and oh-so-delicious. Let’s make mealtime joyful again—one yum-yum bowl at a time.
Table of Contents
Why This Grilled Chicken and Rice Recipe Works
Every family deserves a go-to meal that’s:
- Simple – minimal prep, pantry staples, and no fussy steps.
- Healthy – protein-packed, low-fuss carbs, and easy to customize with veggies.
- Kid-approved – tender chicken + buttery rice = smiles all around.
- Meal-prep friendly – make once, enjoy all week.
Think of it as your dinner safety net: a cozy, balanced bowl that pleases both grown-ups and little eaters alike.
Ingredients You’ll Need
This recipe makes about 4 hearty servings—perfect for a family of four (or for three days of meal prep chicken rice bowls!).
For the Chicken Marinade
- 2 large chicken breasts (or 4 small, about 1½ lbs total)
- 3 tablespoons olive oil
- 1 tablespoon Dijon mustard
- 1 tablespoon lemon juice (freshly squeezed)
- 3 cloves garlic, minced
- ½ tablespoon soy sauce (or coconut aminos for gluten-free)
- ½ teaspoon salt (adjust to taste)
- ¼ teaspoon black pepper
- Optional: pinch of paprika for color and kid-friendly spice
For the Rice
- 1 cup uncooked jasmine or basmati rice (more on that fun debate below!)
- 1 tablespoon olive oil
- 1 tablespoon butter (or ghee)
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon salt
- ½ teaspoon dried parsley (or 1 tsp fresh, chopped)
- 2 cups chicken broth
- Optional: chopped fresh herbs for garnish
Family-Friendly Add-Ons
- Steamed peas or carrots for extra veggie goodness
- Fresh lime wedges (kids love a squeeze of citrus!)
- A drizzle of yogurt or honey mustard sauce for dipping
Jasmine Rice vs. Basmati – Which One’s Better?
Both are fragrant, fluffy, and perfect for pairing with grilled chicken, but here’s how to choose:
- Jasmine rice: softer, slightly sticky, and naturally aromatic—great for younger kids who like smoother textures.
- Basmati rice: longer grains and a bit drier, ideal if you love separated, fluffy rice.
At NumNumRecipes, we vote for jasmine rice when cooking for toddlers—it’s soft, comforting, and perfect for little spoons.
How to Cook Fluffy Rice Every Time
No mushy rice allowed! Here’s how to make it perfectly fluffy—just like the pros:
- Rinse the rice in a fine mesh sieve until the water runs clear. This removes extra starch that makes rice sticky.
- Sauté before boiling. Heat olive oil and butter in a pot, stir in the uncooked rice, and toast it for 2 minutes until lightly fragrant.
- Add broth and seasonings. Pour in chicken broth, add garlic and onion powder, salt, and parsley.
- Simmer gently. Bring to a boil, reduce heat to low, cover, and let cook for about 20 minutes (check your rice brand’s instructions).
- Rest & fluff. Let it sit off the heat, covered, for 5 minutes, then fluff with a fork.
Tiny Tip: Always let rice rest before fluffing—it traps steam and makes it perfectly soft for little eaters.
Step-by-Step: How to Make the Best Grilled Chicken and Rice
You’re just a few easy steps away from a meal your family will request every week!
Step 1: Marinate the Chicken
In a large bowl, whisk olive oil, Dijon mustard, lemon juice, garlic, soy sauce, salt, and pepper. Add chicken and coat evenly. Cover and refrigerate for at least 1 hour (overnight if you have time).
NumNum tip: Let kids help! They can whisk the marinade or sprinkle in spices—it’s a fun way to get them excited about dinner.
Step 2: Preheat the Grill
Fire up your grill (or grill pan) to medium-high, around 400°F (200°C). Make sure the grates are clean and lightly oiled—no one likes sticky chicken!
Step 3: Grill the Chicken
Place chicken on the hot grill and cook 6–8 minutes per side (depending on thickness).
Use a meat thermometer—when it reads 165°F, you’re golden! For more details on safe cooking temperatures, check out FoodSafety.gov’s official guide.
Pro Tip: Let the chicken rest for 5 minutes after grilling. This keeps it juicy and full of flavor.
Step 4: Combine & Serve
Fluff your rice and spoon it onto plates or into bowls. Slice the grilled chicken, layer it over the rice, and garnish with fresh herbs or veggies.
That’s it—you’ve just made the most family-friendly grilled chicken and rice in under 40 minutes (not counting marinade time).
Make It a Meal Prep Chicken Rice Bowl
We love turning leftovers into quick weekday lunches. Here’s how to make the most of your hard work:
- Double the batch on Sunday—grill extra chicken and cook extra rice.
- Divide into airtight containers with some veggies (like roasted broccoli or steamed corn).
- Store in the fridge for up to 4 days or freeze for up to 3 months.
- Reheat in the microwave with a sprinkle of water to keep the rice moist.
This way, you’ve got wholesome, ready-to-go lunches that save you from those “What do I pack?” mornings.
Chef Notes
- Leftovers heat up beautifully, especially if you splash a little water over the rice. Pack them in a thermos for school lunches to keep things warm until noon.
- Jasmine rice tends to be the most kid-friendly, thanks to its soft and gentle texture.
- Toasting the rice for a couple of minutes adds flavor and helps achieve those perfect fluffy grains.
- Let the chicken rest before slicing. This simple pause keeps the meat juicy and tender.
- Serve the meal “deconstructed” if you have picky eaters — separate portions of rice, chicken, and veggies often work wonders.
Flavor Boosts & Fun Twists
Why stick to one version when you can play? Try these kid-tested, parent-approved twists:
Herby Delight
Add chopped basil and parsley to your rice and drizzle with a touch of garlic butter.
Coconut-Lime Dream
Replace chicken broth with coconut milk and squeeze fresh lime on top. Hello tropical dinner!
Tomato Fiesta
Stir diced tomatoes and a sprinkle of paprika into the rice for a colorful twist.
Garlic Lover’s Special
Double the garlic (because some days, we just need extra yum).
Storing & Reheating Tips
Fridge: Store in airtight containers for up to 4 days.
Freezer: Freeze in portions for up to 3 months.
Reheating: Sprinkle 1 tablespoon of water over the rice, cover, and microwave for 2–3 minutes until hot.
Parent Hack: Pack warm grilled chicken and rice in thermoses for school lunches—it stays cozy until lunchtime!
Common Questions (FAQ)
1. Is grilled chicken and rice healthy?
Absolutely! It’s a balanced meal of lean protein, whole grains, and optional veggies — just the kind of nutritious family-friendly combo recommended by the U.S. Department of Agriculture (USDA).
2. How long should I marinate the chicken?
At least 1 hour is great, but 4–6 hours deepens the flavor. Don’t go over 24 hours or the texture changes.
3. Can I use brown rice instead?
Yes! It adds more fiber but takes longer to cook. Use 2¼ cups of liquid per cup of brown rice and simmer 35–40 minutes.
4. My rice turns sticky—what did I do wrong?
Probably too much water or skipping the rinse! Always rinse the rice before cooking and let it rest before fluffing.
5. Can I bake instead of grill?
Sure! Bake at 400°F for 22–25 minutes or until the internal temperature hits 165°F.
6. What sides go well with grilled chicken and rice?
Try roasted veggies, fruit salad, or a quick cucumber-yogurt dip. Simple, balanced, and colorful!
Making It Kid-Friendly
We get it—some days your little one is an adventurous foodie, and other days they only want buttered noodles. Here’s how to win them over:
- Cut chicken into bite-size cubes before serving.
- Add a drizzle of honey or yogurt sauce for dipping.
- Mix rice with a bit of cheese or butter—because melty equals magic.
- Serve it “deconstructed.” Let kids pick: one spoon of rice, one piece of chicken, one veggie—it’s like edible Lego.
At NumNumRecipes, we believe the best way to raise good eaters is to make mealtime fun.
Serving Suggestions
Want to turn this dinner into a “wow, Mom!” meal? Pair your grilled chicken and rice with:
- A simple cucumber mint salad
- Sweet corn on the cob
- Mango cubes or pineapple slices for dessert
Bonus: Sprinkle sesame seeds or chopped almonds for crunch. Kids love that extra texture!
The NumNum Promise
Every recipe we share is tested in real family kitchens (usually with a toddler tugging at someone’s pant leg). We know life’s too short for complicated dinners or picky-meal battles.
Our grilled chicken and rice recipe isn’t just food—it’s a little piece of calm in your chaotic week, a moment where everyone at the table smiles and says, “Yum yum, Mom!”
Nutrition Snapshot (per serving)
This grilled chicken and rice bowl makes a satisfying, balanced dinner. Each portion provides roughly 600 calories, plenty of lean protein (about 50g) to keep everyone full, and a good amount of carbs for energy. The fat stays moderate thanks to the olive oil marinade, and the sodium and fiber will vary depending on your broth and add-ins. In short — it’s a family-friendly meal that fuels busy days without feeling heavy.
(Values are approximate and vary by ingredients used.)
Let’s Make Dinnertime Happy Again
Between soccer practice, homework, and bedtime stories, dinner shouldn’t be stressful. With this grilled chicken and rice recipe, you can feed your family something nutritious, delicious, and quick—without breaking a sweat.
So grab your tongs, turn up your favorite playlist, and get grilling. Dinner’s about to get fun, cozy, and absolutely NumNum!
Quick Recap
Here’s the fast version for busy parents:
- Serve and enjoy a cozy, balanced dinner everyone will be asking for again.
- Marinate the chicken for at least an hour so it turns tender and flavorful.
- Rinse and toast the rice to get those perfectly separate, fluffy grains.
- Grill the chicken for 6–8 minutes per side until beautifully charred and cooked through.
- Let everything rest — it keeps the chicken juicy and lets the rice finish steaming.
Ready, Set, Grill!
Bookmark this page, share it with another busy parent, or print it and stick it on your fridge—because trust us, this grilled chicken and rice recipe is about to become your new weekday hero.
From our kitchen to yours,
The NumNumRecipes Family
Grilled Chicken and Rice – A Yum-Yum Family Favorite!
- Total Time: 40 min
- Yield: 4 Servings
Description
This grilled chicken and rice recipe is your new weeknight lifesaver — juicy marinated chicken, fluffy fragrant rice, and flavors the whole family will love. It’s simple, wholesome, kid-approved, and perfect for meal prep. Whether you’re feeding picky eaters or packing lunches for the week, this balanced bowl brings joy and calm back to dinnertime.
Ingredients
For the Chicken Marinade
2 large chicken breasts (or 4 small, about 1½ lbs total)
3 tbsp olive oil
1 tbsp Dijon mustard
1 tbsp freshly squeezed lemon juice
3 garlic cloves, minced
½ tbsp soy sauce (or coconut aminos)
½ tsp salt
¼ tsp black pepper
Optional: pinch of paprika
For the Rice
1 cup uncooked jasmine or basmati rice
1 tbsp olive oil
1 tbsp butter or ghee
½ tsp garlic powder
½ tsp onion powder
½ tsp salt
½ tsp dried parsley (or 1 tsp fresh, chopped)
2 cups chicken broth
Optional: fresh herbs for garnish
Family-Friendly Add-Ons
Steamed peas or carrots
Lime wedges
Yogurt or honey mustard drizzle
Instructions
1. Marinate the Chicken
In a bowl, whisk together olive oil, Dijon mustard, lemon juice, garlic, soy sauce, salt, and pepper.
Add the chicken and coat well.
Cover and refrigerate for at least 1 hour (or up to overnight).
2. Prepare the Rice
Rinse the rice under cold water until the water runs clear.
In a pot, heat olive oil and butter.
Add rice and toast for 2 minutes until lightly fragrant.
Pour in the chicken broth.
Add garlic powder, onion powder, salt, and parsley.
Bring to a boil, reduce heat to low, cover, and cook for ~20 minutes (or according to rice instructions).
Remove from heat and let rest covered for 5 minutes, then fluff with a fork.
3. Grill the Chicken
Preheat grill or grill pan to 400°F (200°C).
Lightly oil the grates.
Grill chicken for 6–8 minutes per side, depending on thickness.
Chicken is done when it reaches 165°F (74°C) internally.
Let it rest for 5 minutes before slicing.
4. Assemble & Serve
Spoon the fluffy rice into bowls.
Slice the grilled chicken and place it on top.
Add veggies, herbs, lime, or sauce if desired.
Serve warm and enjoy your yum-yum bowl!
Notes
Jasmine rice is softer and perfect for toddlers.
Toasting the rice before cooking helps make it fluffy.
Let the chicken rest after grilling to keep it juicy.
Serve the meal “deconstructed” for picky eaters (rice + chicken + veggie separately).
Keep warm leftovers in a thermos for school lunches.
- Prep Time: 10 min
- Marinating: 1-4 hour
- Cook Time: 30 min
- Category: Dinner
- Method: Grill+ Stove
- Cuisine: American/Family-Friendly