The most viral single serve meal prep recipe to date is our Chicken Pesto Bakes! Over 20 million views across all platforms and now seen all over! These are so easy to throw together and really tasty! Prep these chicken pesto bakes for the work week or for your family for dinner and easily hit your daily protein goal. These chicken pesto bakes are super customizable and fun to make!
WHY MEAL PREP
Making sure you eat macro balanced meals throughout the day isn’t going to happen if you don’t have a plan and systems in place. We can help you establish a routine that will help you meet your goals with our easy 5 day Meal Prep Recipes! If eating the same thing for multiple meals or days in a row isn’t your thing, make multiple meals and freeze half for another week! Or share these with loved ones!
INGREDIENTS
- Chicken Breasts – I usually use breasts, but thighs would be great too! Just keep in mind if tracking your macros that each bowl will yield about 4.5 grams of fat more per serving (bowl).
- Rice – I prefer basmati or jasmine. You just don’t want to use brown for these chicken bakes because it takes too long to cook and will overcook your chicken.
- Pesto– I used Classico brand but often just use the Kirkland. I’ve found that the macros for most pesto is very similar so I wouldn’t stress about what brand you’re using.
- Plain Non Fat Greek Yogurt
- Chicken Broth
- Cherry Tomatoes – Of course you can use diced tomatoes instead if you have them.
- Mozzarella Cheese– I like to shred mine myself off the block for the best melty goodness.
- Salt & Pepper
RECIPE TIPS
- Keep the rice on the bottom -Try to make sure most of the rice is submerged in the liquid beneath the chicken before baking. This will help insure the rice cooks fully.
- Don’t over cook! -Don’t cook longer than 40 minutes or your chicken will be overdone and dry.
VEGETABLE OPTIONS
If you don’t like tomatoes , remember that these meal prep bowls are highly customizable. I’ve seen many others remake this one with peas. Here are a few other ideas for substitutions or additions:
- Peas
- Broccoli
- Cauliflower
- Diced squash
- Green beans
- Diced carrots
- Diced Asparagus
RICE SUBSTITUTIONS
- Riced cauliflower (leave out the chicken broth)
- Quinoa
NUTRITIONAL INFORMATION / MACROS
Makes 5 servings
Serving size: 1 bowl
390 cal / 41.4p / 25.9c / 15.2f
HOW TO FIND IN MYFITNESSPAL OR THE MACROSFIRST APP
Search the food database in either app for, Stay Fit Mom Pesto Chicken Bakes.
MEAL PREP SUPPLIES USED
4 cup glass bowls -Make sure the bowls you’re purchasing are oven safe. They will say so on the label if purchasing in store.
Half size sheet pan – This is the perfect size for 5, 4 cup glass bowls. You can of course use a full size sheet pan but your bowls will slide around. I wish I could find a link for my cute white sheet pan in the images and video but I can’t. I bought it at Home Goods a few years ago.
RICE TROUBLESHOOTING
If you have trouble getting your rice to cook you’re not alone. Unfortunately not all ovens work the same. Here are some suggestions for making these bakes work for you. Finding a solution is worth the effort!
- Try rinsing and soaking your rice 1-2 hours before cooking.
- Cover your bowls with foil when baking.
- Parboil your rice or purchase and use parboiled or quick rice.
- Cook rice separately and add after baking the chicken.
- Cook your chicken bake all in one dish, covered, then divide into 5 servings.
REHEATING INSTRUCTIONS
These bowls can easily be reheated right in the microwave for 2-3 minutes. If you prefer, reheat the oven and warm them back up for about 10 minutes.
FREEZING INSTRUCTIONS
Easily freeze these Tuscan Chicken Bakes. Let them cool, cover with the lid, and store for up to a month in the freezer. Make sure you always let the bowls defrost some before putting them in the microwave so they don’t crack.
WHERE TO BUY THE STAY FIT MOM MEAL PREP COOKBOOKS
The Stay Fit Mom macro friendly cookbooks are sold exclusively on our website and are available in both digital or digital + hardcopy. Find so many recipes like this one in them! Macros for all recipes included and pre loaded in the apps.
Chicken Pesto Bakes
Equipment
- 5 Glass Bowls 4 cup capacity
Ingredients
- 10 tablespoons rice uncooked (Basmati)
- 25 ounces boneless skinless chicken breast diced
- 5 tablespoons pesto Classico
- 5 tablespoons plain nonfat Greek yogurt
- 1 & 1/4 cups chicken broth
- 10 ounces cherry tomatoes
- 1 & 1/4 cup mozzarella cheese
- salt and pepper to taste
Instructions
- Preheat the oven to 350 degrees and arrange 5 oven safe containers on a cookie sheet.
- To each container add 2 tablespoons rice, 5 ounces chicken, 1 tablespoon of both pesto and yogurt, and 1/4 cup of broth. Stir well.
- Top each with 2 ounces of tomatoes and 1/4 cup of the cheese.
- Bake in the oven for about 40 minutes, or until the chicken reaches 165 degrees and the rice is cooked.
- Let cool before covering with lids and placing in the refrigerator. Reheat in the microwave for 2-3 minutes.
Notes
- Search the Myfitnesspal or MacrosFirst app food databases for Stay Fit Mom Pesto Chicken Bakes to log in your food diary.
- Bulk up with some extra rice. For every extra tablespoon of uncooked rice you add to your bowl, add an additonal 8.8g of carbs and 0.8g of protein. Don’t forget to keep the 2:1 ratio of rice to broth.
- Add extra veggies to get in some extra micronutrients!
- Freeze a few if you won’t eat them in time. Store in the freezer up to 30 days.
4 Comments
Just made this again. It is a huge hit in my family and the meal that got me to buy the cook books!
I’m so glad you love it! Thanks so much for purchasing the cookbook. ❤️
I have been using 1/3 cup chicken stock and bake for 45 minutes and the rice is perfect! I know all ovens vary but this has worked for me. I have made some many of your recipes and they are easy, fabulous, and my husband loves them too. I love that they are high protein but calorie conscience. Thank-you!
Yay! This makes us so happy to hear!! You are so welcome!