French Onion Chicken Bakes
on Oct 27, 2024
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This recipe was a requested by a follower on Instagram. I wasn’t sure I could pull off a chicken bake with the French onion flavors, but it turned out so good! I gave a little teaser about it on Instagram last week. Now, here I am with the full recipe so you can try these for yourself! These French Onion Chicken Bakes have a fun mixture of both rice and orzo (although you can easily just do one or the other), French Onion soup mix, chicken, carrots, some seasonings, and are topped with crispy fried onions. They have the most delicious flavors and will be the perfect meal prep to get you through the week!
NUTRITIONAL INFORMATION / MACROS
Makes: 5 servings
Serving size: 1 bowl
Calories: 366
Macros: 38.3p / 36.4c / 6.4f
Search the food database in the MyFitnessPal or MacrosFirst apps by looking up Stay Fit Mom French Onion Chicken Bakes to add to your food diary.
INGREDIENTS
- Rice
- Orzo
- Beef broth
- Boneless, skinless chicken breast
- French onion soup mix
- Carrots
- Onion
- Garlic powder
- Spinach
- Beef broth
- Plain non fat Greek yogurt
- Crispy fried onions
WHAT IF I DON’T HAVE ORZO?
Use all rice for this one, or all orzo! All 3 options work great. The macros for rice or the orzo pasta are almost identical. If tracking your macros, I wouldn’t worry about adjusting the recipe in your tracking app. Log the meal as is.
VEGETABLE SUBSTITUIONS & ADDITIONS
- Mushrooms
- Broccoli
- Zucchini
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.
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SUPPLIES USED
- 4 Cup Glass Bowls – My favorite meal prep dishes. They are oven save and the perfect size for all of your meal prep needs!
- Half Sheet Pan – This half sheet pan is perfect so that your meal prep bowls don’t slide around and makes transferring your glass bowls to and from the oven so much easier!
MORE SFM CHICKEN BAKE RECIPES
You can find a bunch more by searching chicken bakes in the search bar at the top of this page!
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Macros included for all recipes and pre loaded in the apps for easy macro tracking!
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French Onion Chicken Bakes
Equipment
Ingredients
- 10 tablespoons rice, uncooked
- 5 tablespoons orzo, uncooked
- 1 1/4 cups beef broth
- 25 ounces boneless, skinless chicken breast
- 1 packet French onion soup mix
- 3 ounces carrots
- 1 XL onion
- 1/4 teaspoon garlic powder
- 5 oz. spinach
- 2 tablespoons beef broth
- 1/3 cup plain non fat Greek yogurt
- 20 g crispy fried onions
Instructions
- Preheat the oven to 350 degrees and arrange 5 oven safe containers on a cookie sheet.
- To each bowl add 2 tablespoons of rice and 1 tablespoon of orzo. Next add 1/4 cup of broth and a small pinch of salt to each bowl.
- Dice up the chicken and season with the French onion soup mix. Place 5 ounces of chicken in each bowl, right in the center.
- Dice up the carrots into thin strips, along with the onions. Add to a non stick sauté pan over medium high heat. Cook until the onions start to caramelize. Season with the garlic powder and stir.
- Add the spinach and about 1 tablespoon of beef broth. Cover with a lid and let steam 2-3 minutes until the spinach is wilted and you can stir it in with the veggies. Turn off the heat.
- In a small mixing bowl combine the Greek yogurt and 2 tablespoons of broth. Stir it in with the veggies.
- Evenly distribute the veggie mixture into each of the 5 bowls, just placing it right on top of the chicken.
- Top each bowl with some of the fried onions.
- Bake in the oven for 35-40 minutes, or until the internal temperature of the chicken reaches 165 degrees.
- 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 French Onion Chicken Bakes to log in your food diary.
- Vegetable Substitutions or Additions: Mushrooms Broccoli Zucchini
- Use all rice for this one, or all orzo! All options work great. The macros for rice or the orzo pasta are almost identical. If tracking your macros, I wouldn’t worry about adjusting the recipe in your tracking app. Log the meal as is.
I made this today!!! Sooooo good. I read your tips on cooking the rice thoroughly and let it sit in the broth 2 hours and covered before baking. I also added a little Gruyère to the top – fabu!!! My husband also loved it. Thank you 😊
Absolutely fantastic. I despise reheated chicken bc it’s usually dry and tastes awful…not this. Can’t wait until lunch again tomorrow! Thanks for the great recipe!
Yay! So glad you gave these a try and love them! Thanks for the review!
I was excited to try these cuz my husband and I love french onion flavor. I added extra veggies cuz I saw in the comments it was recommended. They turned out totally flavorless and disappointing! I’m finding this is the case with most of the chicken bowls. So maybe it’s a “me” problem?? The only thing I can think that I’m doing “wrong” is, I don’t salt and pepper the chicken before addit it to the bowls. Is that it?? Maybe I’m dumb but I follow recipes exactly so unless it tells me to salt the chicken breast, I won’t!!! Is that it, Krista?? Please help! Haha.
Really enjoyed this! I needed more broth for the rice to cook through and added gruyere cheese 1oz to each bowl to boost the protein & calories.
I can’t eat yogurt of any kind. What can be used in its place that wouldn’t throw the numbers way off?
Hi Rachel, I’m not familiar with diary free substitutions, as I’m not dairy free myself. Maybe google some alternatives?
Really enjoyed this one! Anything “onion soup” taste good, added with chicken and some rice/orzo in beef broth, and those veggies!!!! One to make again!
Excellent! I will be repeating this recipe regularly.
Delicious! I would double the veggies next time because one of my favorite parts.