Put down the protein shake—this high-protein chicken and rice recipe is a better way to refuel after a workout

Chugging a protein shake is convenient for getting some post-workout nutrients, but not everyone likes their taste.

So, I’ve been looking for quick and easy meals that can be assembled in 10 minutes or less after a gym session or made ahead and reheated.

This fiesta chicken recipe from Megan Miller, a registered dietitian for LifeMD, stood out to me because of the great blend of flavors and textures—the whopping 40g of protein didn’t hurt either.

It’s important to eat protein after a strength workout, but you also need to replenish your muscles’ glycogen stores by eating some carbohydrates, as we discovered last year from a sports dietitian.

While this meal has a high protein content, the rice and vegetables make it a great source of carbohydrates, too.

For this recipe, Miller recommends using frozen vegetables to cut down on chopping time.

“Frozen vegetables actually contain higher vitamin content than most fresh vegetables found in large grocery chains since they are flash-frozen soon after being picked, quickly locking in their nutrients,” says Miller.

“Keeping a mix of frozen vegetable options in your freezer is a great way to ensure you can get vegetables in every day.”

If you’re looking for a post-workout meal that will keep you going, try this recipe.

Fiesta chicken and rice recipe

Megan Miller

Megan Miller, MBA, RDN, LD is a registered dietitian who earned her Bachelor of Science in Food Science and Nutrition from Clemson University. She has extensive experience in weight management and diabetes. She also holds a master's in Business Administration with a focus on health administration.