30 High-Protein and Cheap Meals With Rice: The Complete Recipe Guide
In the quest for a healthy and budget-conscious diet, finding meals that are both high in protein and affordable can be a challenge. Protein is essential for muscle growth, repair, and overall satiety, but many protein-rich foods can be expensive. Rice, a staple food for over half the world’s population, provides an inexpensive and versatile base for a wide array of dishes. When combined with other low-cost, high-protein ingredients, rice can be the foundation of a nutritious and satisfying meal that won’t break the bank. This article presents 30 high-protein and cheap meal ideas with rice, complete with full recipes to showcase the versatility of this humble grain.
1. One-Pot Chicken and Rice
Servings: 6-8
Prep Time: 10 minutes
Cook Time: 75 minutes
Ingredients:
- 6 cups water
- 1 teaspoon kosher salt
- 1 pound frozen boneless, skinless chicken tenders
- 3 celery ribs, roughly chopped
- 1 medium yellow onion, chopped (about 1 cup)
- 1½ cups long-grain white rice
- 1 (10.5-ounce) can condensed cream of chicken soup
- Freshly ground black pepper, optional
Instructions:
- Preheat the oven to 350°F.
- Bring the water to a boil in a Dutch oven or large, oven-safe pot over high heat. Add the salt followed by the chicken tenders and boil, uncovered, until mostly cooked through, about 10 minutes.
- Add the celery and onion to the pot, then reduce the heat to medium-low to maintain a simmer, cover with a lid, and cook until the vegetables are mostly tender, another 10 minutes.
- Use tongs to remove the chicken from the pot and set it aside. Add the rice to the pot with the water and vegetables, cover, and simmer until the rice is cooked through, about 20 minutes. While the rice is cooking, break the chicken up into bite-size pieces.
- Remove the pot from the heat and gently stir the rice to make sure all the liquid is incorporated. If the rice is fully cooked but seems a little watery, drain the leftover liquid before proceeding. Add the shredded chicken and soup and stir to combine. Taste, adding salt if needed, then smooth the mixture into an even layer.
- Bake, uncovered, until the top is set and lightly golden, about 30 minutes. If you want a crustier top, broil for 2 to 4 minutes until the top is golden brown.
- Allow to cool slightly, about 5 minutes. Sprinkle with pepper, if desired, and serve.
2. Simple Egg Fried Rice
Servings: 2
Prep Time: 5 minutes
Cook Time: 10 minutes
Ingredients:
- 2 cups cooked jasmine rice (cold & day-old)
- 4 large eggs, beaten
- 1 green onion, finely chopped
- 2½ tablespoons regular soy sauce
- ½ tablespoon sesame oil
- 2 tablespoons vegetable oil
Instructions:
- Heat vegetable oil in a large pan or wok.
- Pour in beaten eggs and stir-fry until they take shape.
- Add rice and break up any clumps.
- Add green onions, soy sauce, and sesame oil. Toss until heated through and the rice is colored brown.
- Serve hot.
3. Black Beans and Rice
Servings: 6
Prep Time: 5 minutes
Cook Time: 30 minutes
Ingredients:
- 1 teaspoon olive oil
- 1 onion, chopped
- ¾ cup uncooked white rice
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- ¼ teaspoon cayenne pepper
- 1½ cups vegetable broth
- 3½ cups canned black beans, drained
Instructions:
- Heat oil in a saucepan. Sauté onion until soft.
- Add rice, garlic, cumin, and cayenne. Cook for 2-3 minutes.
- Add broth, bring to a boil, then simmer covered for 20 minutes.
- Stir in black beans and cook until warmed through.
4. Chicken and Sausage Jambalaya
Servings: 6
Prep Time: 10 minutes
Cook Time: 40 minutes
Ingredients:
- 1½ lbs chicken breast, cubed
- 2 tbsp Cajun seasoning, divided
- 3 tbsp olive oil, divided
- 1 lb Andouille sausage, sliced
- 1 onion, diced
- 2 celery ribs, diced
- 2 bell peppers, diced
- 2 cloves garlic, minced
- 1 (14.5 oz) can crushed tomatoes
- 1 tsp dried oregano
- 2 cups chicken broth
- 1 cup white rice
Instructions:
- Season chicken with 1 tbsp Cajun seasoning. Brown chicken and sausage in a skillet. Set aside.
- Sauté onion, celery, and peppers. Add garlic.
- Stir in tomatoes, remaining Cajun seasoning, oregano, broth, and rice. Bring to a boil, then simmer covered for 20-25 minutes.
- Stir in chicken and sausage.
5. Chicken Burrito Bowl
Servings: 4
Prep Time: 30 minutes
Cook Time: 20 minutes
Ingredients:
- 1½ lbs chicken breast, cut into strips
- Marinade: 2 tbsp olive oil, 3 tbsp lime juice, 3 chipotle chilis in adobo, 1½ tsp garlic powder, ¾ tsp salt
- 1 cup long-grain white rice, rinsed
- 1½ cups water
- Toppings: lettuce, tomatoes, avocado, corn, black beans, red onion
Instructions:
- Marinate chicken for at least 2 hours.
- Cook chicken in a skillet.
- Cook rice. Fluff with cilantro and lime juice.
- Assemble bowls with rice, chicken, and toppings.
6. Classic Chicken and Rice
Servings: 4
Prep Time: 5 minutes
Cook Time: 25 minutes
Ingredients:
- 1 lb chicken breast, cubed
- 1 tbsp olive oil
- 1 cup rice
- 2 cups chicken broth
- Salt and pepper to taste
Instructions:
- Season and brown chicken in a pot.
- Add rice and broth. Bring to a boil, then simmer covered for 20 minutes.
7. Chicken and Rice Soup
Servings: 6
Prep Time: 10 minutes
Cook Time: 30 minutes
Ingredients:
- 1 lb chicken breast, cooked and shredded
- 6 cups chicken broth
- 1 cup cooked rice
- 1 cup mixed vegetables (carrots, celery, peas)
Instructions:
- Bring broth to a simmer. Add vegetables and cook until tender.
- Stir in chicken and rice. Season and serve.
8. Mexican Chicken Stew
Servings: 6
Prep Time: 15 minutes
Cook Time: 45 minutes
Ingredients:
- 1 lb chicken breast, cubed
- 1 can (15 oz) black beans, rinsed
- 1 can (15 oz) corn, drained
- 1 can (14.5 oz) diced tomatoes
- 1 cup quinoa, rinsed
- 4 cups chicken broth
Instructions:
- Combine all ingredients in a large pot. Bring to a boil, then simmer for 30-40 minutes.
9. Spicy Cajun Chicken with Quinoa
Servings: 4
Prep Time: 10 minutes
Cook Time: 25 minutes
Ingredients:
- 1 lb chicken breast, cubed
- 2 tbsp Cajun seasoning
- 1 cup quinoa, rinsed
- 2 cups chicken broth
Instructions:
- Season and cook chicken.
- Cook quinoa in broth. Serve chicken over quinoa.
10. Green Masala Eggs with Rice
Servings: 4
Prep Time: 10 minutes
Cook Time: 20 minutes
Ingredients:
- 4 hard-boiled eggs
- Green Masala: 1 cup cilantro, ½ cup mint, 1 green chili, 1-inch ginger, 2 cloves garlic
- 1 onion, chopped
- 1 cup cooked rice
Instructions:
- Blend masala ingredients. Sauté onion, add masala, and cook for 5 minutes.
- Add eggs and simmer. Serve with rice.
11. Rice and Egg Scramble
Servings: 2
Prep Time: 2 minutes
Cook Time: 5 minutes
Ingredients:
- 4 eggs, beaten
- 1 cup cooked rice
- Salt and pepper
Instructions:
- Scramble eggs in a pan. Stir in rice and season.
12. Kimchi Fried Rice
Servings: 2
Prep Time: 5 minutes
Cook Time: 10 minutes
Ingredients:
- 1 cup kimchi, chopped
- 2 cups cooked rice
- 2 eggs, fried
Instructions:
- Sauté kimchi. Add rice and stir-fry. Top with fried eggs.
13. Classic Rice and Beans
Servings: 4
Prep Time: 5 minutes
Cook Time: 20 minutes
Ingredients:
- 1 can (15 oz) black beans, rinsed
- 1 cup rice
- 2 cups water
Instructions:
- Cook rice. Stir in beans and heat through.
14. Veggie Protein Chili
Servings: 6
Prep Time: 15 minutes
Cook Time: 45 minutes
Ingredients:
- 2 cans (15 oz) mixed beans, rinsed
- 1 can (28 oz) crushed tomatoes
- 1 onion, chopped
- 1 cup lentils
Instructions:
- Sauté onion. Add remaining ingredients and simmer for 30-40 minutes. Serve with rice.
15. Lentil and Rice Casserole
Servings: 6
Prep Time: 10 minutes
Cook Time: 45 minutes
Ingredients:
- 1 cup lentils, rinsed
- 1 cup rice
- 4 cups vegetable broth
Instructions:
- Combine ingredients in a baking dish. Bake at 375°F for 45 minutes.
16. Tuna and Rice Salad
Servings: 2
Prep Time: 10 minutes
Ingredients:
- 1 can (5 oz) tuna, drained
- 1 cup cooked rice
- ½ cup chopped vegetables
Instructions:
- Mix all ingredients. Serve chilled.
17. Herby Fish Fingers with Rice
Servings: 2
Prep Time: 5 minutes
Cook Time: 20 minutes
Ingredients:
- 6 fish fingers
- 1 cup rice
- 1 tbsp soy sauce
Instructions:
- Bake fish fingers. Cook rice and season with soy sauce.
18. Sardine and Rice Bowl
Servings: 1
Prep Time: 5 minutes
Ingredients:
- 1 can (3.75 oz) sardines
- 1 cup cooked rice
Instructions:
- Top rice with sardines.
19. Tuna, Avocado & Quinoa Salad
Servings: 2
Prep Time: 10 minutes
Ingredients:
- 1 can (5 oz) tuna, drained
- 1 cup cooked quinoa
- 1 avocado, diced
Instructions:
- Mix all ingredients.
20. Smoky Tofu with Rice
Servings: 4
Prep Time: 10 minutes
Cook Time: 15 minutes
Ingredients:
- 1 block (14 oz) firm tofu, pressed and cubed
- 1 tbsp smoked paprika
- 2 cups cooked rice
Instructions:
- Season and pan-fry tofu. Serve with rice.
21. Edamame and Rice Salad
Servings: 2
Prep Time: 10 minutes
Ingredients:
- 1 cup shelled edamame, cooked
- 1 cup cooked rice
- Sesame-ginger dressing
Instructions:
- Mix all ingredients.
22. Tofu Fried Rice
Servings: 2
Prep Time: 10 minutes
Cook Time: 15 minutes
Ingredients:
- 1 block (14 oz) firm tofu, crumbled
- 2 cups cooked rice
- 2 tbsp soy sauce
Instructions:
- Sauté tofu. Add rice and soy sauce.
23. Cottage Cheese and Rice
Servings: 1
Prep Time: 2 minutes
Ingredients:
- ½ cup cottage cheese
- 1 cup cooked rice
Instructions:
- Mix and serve.
24. Greek Yogurt and Rice
Servings: 1
Prep Time: 2 minutes
Ingredients:
- ½ cup plain Greek yogurt
- 1 cup cooked rice
Instructions:
- Mix and serve.
25. Peruvian Sweetcorn & Quinoa Salad
Servings: 4
Prep Time: 15 minutes
Ingredients:
- 1 cup cooked quinoa
- 1 cup toasted sweetcorn
- 1 avocado, diced
Instructions:
- Mix all ingredients.
26. Butternut, Chickpea & Feta Salad
Servings: 4
Prep Time: 20 minutes
Ingredients:
- 2 cups roasted butternut squash, cubed
- 1 can (15 oz) chickpeas, rinsed
- ½ cup feta cheese, crumbled
- 1 cup cooked rice
Instructions:
- Mix all ingredients.
27. Protein-Packed Rice
Servings: 4
Prep Time: 2 minutes
Cook Time: 20 minutes
Ingredients:
- 1 cup rice
- 2 cups bone broth
Instructions:
- Cook rice in bone broth.
28. Vegan Chickpea Curry
Servings: 4
Prep Time: 10 minutes
Cook Time: 25 minutes
Ingredients:
- 1 can (15 oz) chickpeas, rinsed
- 1 can (13.5 oz) coconut milk
- 2 tbsp curry powder
- 2 cups cooked rice
Instructions:
- Simmer chickpeas, coconut milk, and curry powder for 15-20 minutes. Serve with rice.
29. Ground Turkey and Rice Skillet
Servings: 4
Prep Time: 10 minutes
Cook Time: 25 minutes
Ingredients:
- 1 lb ground turkey
- 1 cup rice
- 2 cups chicken broth
- 1 cup mixed vegetables
Instructions:
- Brown turkey. Add rice, broth, and vegetables. Simmer covered for 20 minutes.
30. Peanut Butter Rice
Servings: 1
Prep Time: 2 minutes
Ingredients:
- 1 cup cooked rice
- 2 tbsp peanut butter
Instructions:
- Stir peanut butter into hot rice.
