Low-Cal Chicken Biryani
Fragrant spiced chicken biryani with basmati rice, layered flavors, and tender meat. 500 calories, 34g protein, lighter than takeout.
Low-Cal Chicken Biryani has 500 calories per serving, with 34g protein, 60g carbs, 11g fat, and 4g fiber. Prep 20 min, cook 30 min.
Nutrition per serving
1 serving(s)
500
Calories
34g
Protein
68% DV
60g
Carbs
22% DV
11g
Fat
14% DV
* %DV based on a 2000 calorie diet
💪 34g protein per serving.
Nutrition values are estimates based on standard ingredient data and may vary with the brands and portions you use. How we calculate nutrition.
Prep Time
20 min
Cook Time
30 min
Servings
1
Est. Cost
$5.25
Low-Cal Chicken Biryani
A lighter biryani built on portion-controlled basmati rice and lean chicken breast, layered with warm spices and caramelized onions. It delivers the aromatic depth of the classic without the heavy oil and ghee.
Ingredients
- 5 oz chicken breast, cut into chunks
- 1 cup cooked basmati rice
- 1 medium onion, thinly sliced
- 1/4 cup plain Greek yogurt
- 3 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 1.5 tsp garam masala
- 1 tsp turmeric
- 1 tsp cumin seeds
- 1 tsp olive oil
- 0.25 cup green peas
- Salt to taste
- Fresh cilantro and mint for garnish
Instructions
- Marinate chicken in yogurt, turmeric, half the garam masala, and ginger-garlic for 15 minutes.
- Cook basmati rice separately until just tender, then drain and set aside.
- Heat olive oil in a pan and fry the sliced onions 6-8 minutes until deep golden brown. Remove half for garnish.
- Add cumin seeds to the remaining onions and let them sizzle 30 seconds.
- Add marinated chicken and cook 6-7 minutes until lightly browned.
- Layer the cooked rice over the chicken, sprinkle with remaining garam masala and peas.
- Cover tightly and steam on low heat 8-10 minutes (dum) until chicken is cooked through and flavors meld.
- Fluff gently, top with reserved fried onions and fresh herbs, and serve.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 500 kcal |
| Protein | 34g |
| Carbs | 60g |
| Fat | 11g |
| Fiber | 4g |
Tips
- Don’t skip the dum (steam) step; it lets the rice absorb the spiced chicken juices.
- Soak basmati 20 minutes before cooking for fluffy, separate grains.
- Use leftover rice to cut cook time in half.
Dietary tags
What do these tags mean?
- High protein
- ≥ 25g protein per serving.
- High fiber
- ≥ 8g fiber per serving.
- Meal prep
- Stores 3+ days in the fridge or is freezer-friendly with reheat instructions.
- Low calorie
- Under 300 calories per serving.
- No cook
- No heat source required — assemble and eat.
Definitions are consistent across the site. Nutrition values are estimates based on standard U.S. database values; actual results vary by brand and portion.
🧊 Storage & Reheat
Fridge
Store in an airtight container for up to 3 days.
Freezer
Not recommended for freezing.
Reheat
Microwave 700W for 60–90 seconds, or until steaming hot throughout. Add a splash of broth or water to prevent drying.
Equipment
skillet
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