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    Home » Main Dishes

    Low-Carb Baked Chicken & Wild Rice

    May 10, 2023 by Chelsea Blake 2 Comments

    Jump to Recipe Print Recipe
    Plate of Baked Chicken & Wild Rice next to a serving dish, celery appetizer, and a drink

    Disclaimer: Please note that some of the links below are affiliate links and I will earn a commission if you purchase through those links. I only link to products and retailers that I have personally used and recommend.

    It's hard to have a rice dish on a low-carb diet, but by using a wild rice blend and reducing the amount of rice, it's not impossible. This easy, one-pot dinner is healthy and flavorful. It's also part of my Mediterranean Meal plan. Let's make some Low-Carb Baked Chicken & Wild Rice!

    Simple Ingredients

    • Greens
    • Chicken
    • Wild Rice
    • Peas
    • Olive Oil
    • Extras: Bone broth, salt, pepper, garlic powder and onion powder

    For the rice, I used RiceSelect Royal Blend, which has the lowest net carbs of any other rice in my grocery store. To further cut down on the carbs you could use cauliflower rice or other rice substitute, but for this recipe I wanted to use real, actual rice.

    Raw ingredients: spinach, rice, peas, chicken, bone broth, olive oil, and spices

    M.Y. LOW-CARB MEDITERRANEAN MEAL PLAN

    This recipe conforms to the M.Y. Low-carb Mediterranean Meal Plan, a plan that I custom created for people without a gallbladder who want to follow a low-carb diet. This meal plan is not as strict as keto, but is still fairly low-carb and incorporates healthy fats into each balanced meal. For more information, click here.

    For more recipes on the M.Y. Low-carb Mediterranean Meal Plan, click here.

    Here is the break down of the ingredients:

    • Greens: Frozen Spinach (or cooked/wilted spinach)
    • Protein: Chicken
      • Remember that meat shrinks when cooked. To get 8 servings of chicken, you'll need 37.6 oz of raw chicken, or about 2.3 pounds.
    • Veggie: Peas
    • Carb: Wild Rice
    • Fat: Olive Oil
    • Bonus: Bone Broth + Salt + Pepper + Garlic Powder + Onion Powder
    Closeup of Baked Chicken & Wild Rice with peas

    SUGGESTED APPETIZER

    I recommend eating an appetizer before each main meal. The appetizer should be small and incorporate bitters. Make sure you eat your appetizer slowly and fully taste the bitters. For this dish, I combined it with an appetizer of raw celery, but you can choose something else if you prefer.

    Plate of Baked Chicken & Wild Rice next to a serving dish, celery appetizer, and a drink

    For more recipes on the M.Y. Low-carb Mediterranean Meal Plan, click here.

    📖 Recipe

    Closeup of Baked Chicken & Wild Rice with peas

    Low-Carb Baked Chicken & Wild Rice

    Warm, cozy, one-pot chicken and rice with minimal carbs for a healthy, Mediterranean Diet bowl of comfort food.
    Pin Print Rate
    Prep Time: 20 minutes minutes
    Cook Time: 1 hour hour 30 minutes minutes
    Servings: 8

    Ingredients
     

    • 2.3 lbs chicken (raw)
    • ½ cup wild rice blend
    • 4 cups frozen spinach (or fresh, but cooked)
    • 2 cups peas
    • ½ cup olive oil
    • 1 cup bone broth
    • 2 teaspoon salt
    • ½ teaspoon black pepper
    • ½ teaspoon garlic powder
    • ½ teaspoon onion powder

    Instructions
     

    • Preheat the oven to 350°F.
    • Cut the chicken into cubes and season with half of the spices (salt, pepper, garlic powder and onion powder).
    • In a casserole dish, start layering your ingredients. First, put the rice. All the rice needs to be at the bottom so that it soaks up the juices and cooks properly. Then on top of the rice put half the chicken, half the spinach, and half the peas. Then another layer of the remaining chicken, spinach, and peas.
    • Sprinkle the remaining spices on top. Then, pour the broth and oil evenly over the casserole.
    • Cover with foil and bake for 45 minutes to 1 hour and 30 minutes, until the internal temperature of the chicken is 165°F/74°C. The cooking time depends on if you are using fresh or frozen ingredients.

    Notes

    The type of rice you use will greatly vary the carbs in the dish. I used Rice Select Royal Blend, which has 29g of carbs in each ⅓ cup serving. 

    Nutrition

    Nutrition Facts
    Low-Carb Baked Chicken & Wild Rice
    Amount per Serving
    Calories
    485
    % Daily Value*
    Fat
     
    25
    g
    38
    %
    Saturated Fat
     
    2.7
    g
    17
    %
    Trans Fat
     
    0.02
    g
    Polyunsaturated Fat
     
    2.1
    g
    Monounsaturated Fat
     
    10.9
    g
    Cholesterol
     
    83.5
    mg
    28
    %
    Sodium
     
    804.5
    mg
    35
    %
    Potassium
     
    888.9
    mg
    25
    %
    Carbohydrates
     
    18
    g
    6
    %
    Fiber
     
    4
    g
    17
    %
    Sugar
     
    2.8
    g
    3
    %
    Net Carbs
     
    14
    g
    Protein
     
    36
    g
    72
    %
    Vitamin A
     
    9465.3
    IU
    189
    %
    Vitamin C
     
    20.4
    mg
    25
    %
    Calcium
     
    120
    mg
    12
    %
    Iron
     
    2.8
    mg
    16
    %
    * Percent Daily Values are based on a 2000 calorie diet.

    Nutrition information is estimated. Amounts may vary depending on the specific brand and/or type of ingredients you use. Sugar alcohols and other sweeteners that typically do not effect blood glucose levels, including but not limited to erythritol and allulose, are excluded from the carb count.

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      Strict Keto Sardine Salad
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      Crustless Chicken Pot Pie with Keto Biscuits
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      Keto Roasted Rainbow Trout and Asparagus
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      Low Carb Chili with Turkey & Beans

    Reader Interactions

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      Recipe Rating




    1. Rebeca

      March 20, 2024 at 8:00 pm

      Hi,

      Do you thaw and squeeze the frozen spinach first, or put it in straight from the freezer? Just wondering if that would make the casserole watery or whether you're counting on that extra moisture to cook it.

      Reply
      • Chelsea Blake

        May 09, 2024 at 6:06 pm

        I usually squeeze the water out, but I have definitely been lazy and tossed it in still half-frozen and the extra water didn't make much of a difference. Hope you enjoy!

        Reply

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    I'm a Florida girl who, despite not having a gallbladder, follows a low-carb diet with plenty of healthy fats. I created this site to share meal plans, dietary information and my favorite recipes. Read More…

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