Gluten-Free Lemon Herb Chicken and Rice: Mediterranean One-Pan Marvel
This is a straightforward one-pan dinner — chicken breasts marinated in lemon, garlic, and herbs bake directly on top of rice, which cooks in chicken broth underneath. The rice absorbs the cooking juices from the chicken as everything bakes together, which gives it much more flavor than cooking the rice separately. Clean-up is minimal and the whole thing takes about an hour.
Use a certified gluten-free chicken broth — most are, but worth confirming on the label.
Ingredients
- 1 cup long-grain white rice or basmati, rinsed well
- 2 cups gluten-free chicken broth (low-sodium)
- 1½ lbs boneless, skinless chicken breasts
- 1 lemon — zest and 2 tablespoons juice
- 3 tablespoons olive oil, divided
- 3 garlic cloves, minced, divided
- 1 small onion, finely diced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon smoked paprika
- 1 teaspoon fine salt, divided
- ½ teaspoon black pepper
- 1 cup frozen peas (optional, added near the end)
- 2 tablespoons fresh parsley, chopped, for garnish
Instructions
Step 1 — Preheat Preheat oven to 400°F (200°C). Lightly grease a 9×13-inch baking dish.
Step 2 — Prepare the rice base Rinse the rice under cold water until the water runs mostly clear — this removes surface starch and prevents the rice from becoming gluey. Add the rinsed rice to the baking dish along with the diced onion, half the minced garlic, chicken broth, 1 tablespoon of olive oil, ½ teaspoon of salt, and a pinch of pepper. Stir to combine.
Step 3 — Marinate the chicken In a bowl, whisk together the remaining 2 tablespoons of olive oil, lemon zest, lemon juice, remaining garlic, oregano, thyme, smoked paprika, and ½ teaspoon of salt. Pat the chicken breasts dry and coat them thoroughly in the marinade. If the breasts are thick and uneven, pound them to a more even thickness — this helps them cook at the same rate as the rice.
Step 4 — Assemble Lay the marinated chicken breasts on top of the rice mixture in the baking dish.
Step 5 — Bake covered Cover tightly with aluminum foil and bake for 30 minutes. The tight seal traps steam, which cooks the rice from below and keeps the chicken moist.
Step 6 — Uncover and finish Remove the foil. Stir only the edges of the rice gently — avoid disturbing the chicken or the center of the rice too much. If using frozen peas, scatter them around the chicken now. Return to the oven uncovered for 15–20 minutes until the chicken reaches an internal temperature of 165°F and the rice has absorbed the liquid.
Step 7 — Rest and serve Remove from the oven and let rest for 5–10 minutes before serving — this allows the juices in the chicken to redistribute. Fluff the rice gently with a fork and scatter fresh parsley over the top before serving.
Tips
- Rinsing the rice is important here — unrinsed rice releases excess starch into the broth, making the finished dish stodgy
- The foil seal needs to be tight for the first phase — a loose cover lets steam escape and the rice won’t cook evenly
- Check the rice at the end of baking — if it still looks wet with liquid in the dish, give it another 5 minutes uncovered; if it looks dry before the chicken is done, add a small splash of broth
- An instant-read thermometer is the most reliable way to check chicken doneness — 165°F at the thickest part
- For more color on the chicken, switch the oven to broil for the last 2–3 minutes
Variations
- Chicken thighs: Use boneless, skinless thighs in place of breasts — they’re more forgiving of slightly longer cooking times and produce a richer result
- Brown rice: Increase broth to 2½ cups, extend the covered bake to 45 minutes, and uncover for 20–25 minutes
- Mediterranean: Add ½ cup of pitted kalamata olives and crumble feta over the dish in the last 5 minutes of baking
- Add vegetables: Sliced zucchini, bell peppers, or artichoke hearts can be added to the rice base before baking
- Creamy finish: Stir a spoonful of Greek yogurt or a small drizzle of tahini through the rice before serving
- Vegan: Replace chicken with firm tofu or tempeh and use vegetable broth
Storage
- Refrigerator: up to 4 days in an airtight container — add a splash of broth when reheating to loosen the rice
- Freezer: portion into individual servings and freeze for up to 2 months — thaw overnight in the fridge and reheat at 350°F for about 15 minutes, covered
Nutritional Information (per serving, approximate — serves 4 to 6)
| Nutrient | Amount |
|---|---|
| Calories | ~540 kcal |
| Protein | ~42 g |
| Carbohydrates | ~48 g |
| Fat | ~14 g |
| Fiber | ~3 g |
✓ Gluten-Free ✓ Wheat-Free ✓ Dairy-Free ✓ One-Pan
Recipe Details
- Cuisine: Mediterranean-inspired / American
- Course: Main Dish
- Skill Level: Beginner
Frequently Asked Questions
Why is my rice soggy? Either the rice wasn’t rinsed thoroughly enough, or the foil seal was loose during the covered bake phase. Rinsing removes excess starch, and a tight foil seal controls how much steam builds up. Both matter.
Why is my chicken dry? Uneven chicken breasts are usually the culprit — the thin end overcooks before the thick end reaches temperature. Pound the breasts to a more even thickness before marinating, or switch to chicken thighs which are more forgiving.
The rice still has liquid in it — is it done? If there’s still visible liquid in the dish after the uncovered baking phase, return it to the oven for another 5 minutes without foil. The liquid should be fully absorbed before serving.
Can I use bone-in chicken? Yes — bone-in thighs work well but need more time. Extend the covered phase to 40 minutes and the uncovered phase to 20–25 minutes, checking that the internal temperature reaches 165°F.
Can I make this in an Instant Pot? Yes. Sauté the onion and garlic in the pot first, then add the rice, broth, and spices. Place the marinated chicken on top. Cook on high pressure for 8 minutes with a 10-minute natural release, then open and check that the chicken is cooked through.
Lemon Herb Chicken & Rice Bake (Wheatless Dinner)
Ingredients
Equipment
Method
- Set your oven to 200°C (400°F) and lightly grease a 23×33 cm (9×13 inch) baking dish.
- Rinse the rice under cool running water until the water is mostly clear. Transfer the rice to the prepared dish, then add the chopped onion, half of the minced garlic, 2 cups of broth, 1 tablespoon of olive oil, 1/2 teaspoon of salt, and a pinch of pepper. Stir everything together to combine.
- In a small bowl, mix 2 tablespoons of olive oil with the lemon zest, lemon juice, remaining garlic, oregano, thyme, smoked paprika, and 1/2 teaspoon of salt. Whisk until well blended.
- Pat the chicken dry, coat each piece evenly in the lemon-herb mixture, and arrange them over the rice mixture.
- Cover the dish tightly with foil and bake for 30 minutes.
- Remove the foil, gently stir the rice around the edges, and sprinkle peas on top if desired. Return the dish to the oven, uncovered, and bake for 15–20 minutes more, until the chicken is cooked through and the rice has absorbed most of the liquid.
- Allow the dish to rest for 5–10 minutes before serving. Fluff the rice with a fork, add a sprinkle of parsley, and serve warm.
Notes
- Always use certified gluten-free broth and spices to avoid gluten contamination.
- For brown rice, use 1 cup rice and 2½ cups broth. Bake covered for 45 minutes, then uncover and bake another 20–25 minutes.
- If using boneless chicken thighs (4–6 pieces), keep the same cooking time but make sure they reach 74°C (165°F) internally.
- Add sliced bell peppers or zucchini to the rice at the start for extra flavor and color.
- Store leftovers in the refrigerator for up to 4 days. Reheat with a splash of broth to keep the rice moist. This dish also freezes well for up to 2 months.
