Kerry Withoos, Accredited Practising Dietitian


One Pot Chicken and Rice Bake

Recipes > Main Meals

This super easy, low fat recipe works out to be just 30g of carbs per serve making it a perfect option for dinner or lunch the next day. Team up with veggies or salad for a super filling meal.

Serves 4


  • 2 cups cooked rice
  • 3 cups shredded cooked chicken
  • Salt and Pepper to taste
  • 400g can diced tomatoes (without onion and garlic) or equivalent chopped tomatoes
  • ¾ cup baby spinach
  • ¼ cup water
  • 2 teaspoons garlic infused oil
  • ¼ cup low fat grated cheese. I use Coles Light Mozzarella


  1. Preheat oven to 180°C
  2. In medium pie dish, layer cooked rice and then cooked chicken. Season with salt and pepper.
  3. Layer tomatoes (no need to drain any juice in the can), followed by baby spinach.
  4. Drizzle water and garlic infused oil over spinach.
  5. Cover dish with shredded cheese.
  6. Bake for 20 minutes until cheese is melted and dish is warmed throughout.