Name: High-Protein Miso Chicken and Spinach Rice
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2
Ingredients: 420 g chicken thighs (boneless and skinless); 55 g miso paste (red or white); 25 g honey; 15 ml soy sauce; 10 ml lemon juice; salt (to taste); black pepper (to taste); 140 g rice (dry sushi or short-grain); 80 g spinach; 1 clove garlic; 10 g butter (unsalted); 220 ml water; 2 piece egg yolk (optional); chives (chopped); lemon wedges

High-Protein Miso Chicken and Spinach Rice

This high-protein miso chicken and spinach rice bowl is a fast dinner with savory depth and balanced carbs. Miso, honey, and soy create a sticky glaze, while spinach rice adds color and extra vegetables without extra prep.

Why This Recipe Works

Miso brings umami and salt in one ingredient, so the marinade stays simple. Chicken thighs stay juicy under high heat, and the lemon cuts richness so the bowl tastes lighter.

Spinach blended into rice adds a mild flavor and keeps the bowl visually fresh.

How To Make It Smoothly

Start rice first because it can rest while chicken cooks. Keep the chicken pieces similar in thickness so they char and finish at the same time.

Use medium-high heat for browning, then rest before slicing so juices do not run out into the board.

Storage and Variations

Store chicken and rice up to 3 days in airtight containers. Reheat gently with a splash of water to avoid drying the rice.

Protein swaps: use chicken breast or firm tofu. Vegetable swaps: broccoli, green beans, spinach, peas, mushrooms, onions, courgette, frozen mixed veg, or tenderstem broccoli.

Serving & Goal Fit

One serving is half the full recipe (one bowl).

Training day: add 50 g cooked rice or one piece of fruit.

Rest day: reduce carbs slightly by using less rice and adding extra vegetables.

Protein swaps: chicken breast or tofu work with the same miso glaze.

Vegetable swaps: broccoli, green beans, spinach, peas, mushrooms, onions, courgette, frozen mixed veg, or tenderstem broccoli.