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High Protein Chicken Meal: Delicious Korean Chicken and Rice Recipe

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Welcome to our kitchen! Today, we’re excited to share a simple and healthy high-protein chicken meal that is perfect for anyone looking to add more protein to their diet. This delicious Korean chicken and rice recipe is easy to make and packed with flavour and nutrition. Whether you’re meal prepping for the week, seeking high-protein chicken recipes for weight loss, or just craving a tasty chicken and rice dish, this recipe is for you.

Why this Chicken and Rice Recipe?

Chicken and rice dishes are a staple in many households because of their versatility and ease of preparation. This recipe stands out because it combines the rich flavours of Korean cuisine with the nutritional benefits of a high-protein meal. It’s ideal for health-conscious people looking for healthy recipes featuring chicken and rice. Plus, it’s quick to prepare, perfect for busy weeknights or meal prep sessions.

Ingredients Needed


To make this high-protein Korean chicken and rice recipe, you’ll need the following ingredients:

  • 100g diced chicken breasts
  • 1 tablespoon ghee
  • 1 tablespoon soy sauce
  • 3 tablespoons Laajawab Hot & Sweet Chicken Rub
  • 1 cup water
  • 1 tablespoon tomato ketchup
  • Corn slurry (1 tablespoon cornstarch mixed with 2 tablespoons water)
  • 200g cooked rice

Step-by-Step Recipe

Step 1: Marinate the Chicken


The first step is to marinate your chicken. Combine 100g of diced chicken breasts with 1 tablespoon of ghee, 1 tablespoon of soy sauce, and 2 tablespoons of Laajawab Hot & Sweet Chicken Rub for marination. The Laajawab rub contains the perfect blend of spices, so no additional ingredients are necessary, not even salt. Allow the chicken to soak in the marinade for 10-15 minutes. This step infuses the chicken with robust flavours, making it a standout high-protein chicken meal.


Step 2: Pan Fry the Chicken


Next, heat a pan over medium-high heat. Add the marinated chicken pieces and pan fry until they are golden brown. This should take about 5-7 minutes. Make sure to cook the chicken pieces evenly for a delightful texture in the dish. Pan-frying the chicken helps retain its juices, making it both tender and flavourful.

Step 3: Make the Glazy Korean Sauce


For the sauce, take 1 cup of water and add 1 tablespoon of tomato ketchup and 1 tablespoon of Laajawab Hot & Sweet Chicken Rub. Heat this mixture over a low flame until it thickens. To achieve a creamy texture, add a corn slurry (1 tablespoon cornstarch mixed with 2 tablespoons water).


Serving the Dish


Your high-protein Korean chicken meal is now ready! Serve the saucy chicken over 200g of cooked rice. This combination not only provides a delightful taste experience but also ensures a balanced meal with 35g of protein and 435 calories. It’s a perfect example of a healthy chicken and rice bowl recipe that you can enjoy anytime.

Laajawab Hot & Sweet Chicken Rub


Let’s take a moment to talk about the star of this recipe—the Laajawab Hot & Sweet Chicken Rub. This all-in-one seasoning blend is a game-changer for your kitchen. It simplifies the cooking process by eliminating the need for additional spices or salt. The unique mix of hot and sweet flavours enhances any dish, making it versatile enough for various recipes. Whether you’re making chicken and rice Indian recipes or experimenting with other high-protein chicken recipes, Laajawab Hot & Sweet Chicken Rub is your go-to spice blend.

Check Out our Recipe Video

For a step-by-step visual guide, check out our recipe video on Instagram. Follow us on Instagram to watch the video and see how easy it is to prepare this high-protein Korean chicken meal. Don’t forget to like, comment, and share your creations.

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Is chicken a high protein meal?

Yes, chicken is an excellent source of high-quality protein. In our Korean chicken and rice recipe, we use 100g of diced chicken breasts, which are particularly high in protein. This dish provides 35g of protein per serving, making it a perfect option for those looking to increase their protein intake.

How to eat chicken for maximum protein?

To maximise protein intake from chicken, opt for lean cuts such as chicken breasts. Cooking methods that retain moisture, such as pan frying or grilling, help preserve the protein content. In our recipe, we marinate and pan-fry the chicken breasts, ensuring a high-protein, flavourful meal.

What is a good meal with high protein?

A good high-protein meal combines lean proteins with nutritious sides. Our high-protein Korean chicken and rice recipe is an excellent example. It pairs protein-rich chicken with rice, providing a balanced and satisfying meal. This dish not only boosts your protein intake but also offers a delightful taste experience.

What chicken pieces are high in protein?

Chicken breasts are the highest in protein among chicken cuts, making them ideal for high-protein meals. They are lean, containing minimal fat, and are versatile for various recipes. Our recipe uses 100g of diced chicken breasts, ensuring a high protein content of 35g per serving.

Can I eat 250 gm of chicken daily?

Yes, consuming 250g of chicken daily is generally safe for most people and can help meet your protein needs, especially if you’re active or trying to build muscle. Ensure you balance your diet with other nutrients from vegetables, grains, and healthy fats.

Can I eat 500 gm of chicken daily?

Eating 500g of chicken daily is feasible, particularly for those with higher protein requirements, such as athletes or bodybuilders. However, it’s essential to maintain a balanced diet and consult with a healthcare provider to ensure this amount meets your individual dietary needs without exceeding recommended protein intake.

How do I get 30g protein each meal?

To achieve 30g of protein per meal, include lean protein sources such as chicken, fish, or tofu. In our Korean chicken and rice recipe, 100g of diced chicken breasts provides 35g of protein, making it an ideal choice. Pairing with other protein-rich foods like legumes or dairy can also help meet your protein goals.

Is rice high in protein?

Rice is not particularly high in protein compared to other foods like chicken or legumes. However, it complements protein-rich dishes well. In our recipe, the chicken provides the bulk of the protein, while the rice adds carbohydrates for a balanced meal. For those looking to increase protein intake, combining rice with other protein sources can be effective.


In summary, this high-protein Korean chicken and rice recipe is a delightful and healthy meal that you can easily prepare at home. It’s perfect for those who are looking for high-protein chicken recipes, meal prep ideas, or simply a delicious chicken and rice dish. Give it a try and let us know how you liked it in the comments below. Happy cooking!

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