Chicken Brown Rice Veggie Bites – A Light & Nutritious Summer Snack

Chicken Brown Rice Veggie Bites Growing up, summer meals were all about light, energizing bites that wouldn’t weigh us down in the heat. My grandmother, ever the kitchen magician, used to whip up all kinds of nourishing, seasonal treats. One of my favorites? A twist she made on rice and chicken patties—crispy on the outside, soft on the inside, and packed with garden-fresh veggies. Inspired by her tradition and modern nutrition, these Chicken Brown Rice Veggie Bites are a summer-perfect, protein-rich snack that’s easy to make and full of flavor.

Whether you’re meal-prepping for the week, packing a picnic, or just looking for a quick and satisfying lunch, this recipe delivers.

Why You’ll Love These Chicken Brown Rice Veggie Bites

• High in protein & fiber
• Low in oil, high in taste
• Perfect for meal prep
• Ideal for summer – light, fresh, and portable
• Freezer-friendly
• Gluten-free & customizable

Ingredients (Serves 1)

Note: Easily scale this up for batch cooking!

• 100g cooked chicken breast (shredded or finely chopped)
• ½ cup cooked brown rice (cooled)
• ¼ cup grated zucchini (squeezed dry)
• ¼ cup finely chopped carrots
• 2 tablespoons finely chopped red bell pepper
• 1 tablespoon finely chopped onion or green onion
• 1 garlic clove, minced
• 1 egg (or ½ mashed avocado for egg-free)
• 2 tablespoons oat flour (or breadcrumbs)
• Salt & pepper, to taste
• ½ teaspoon paprika (optional)
• 1 tablespoon olive oil (for pan-frying or brushing for baking)

Optional Add-ins:

• 1 tablespoon chopped parsley or cilantro
• 1 teaspoon lemon zest for a citrusy kick
• A pinch of chili flakes for spice

Instructions

🕓 Prep Time: 10 minutes

🍳 Cook Time: 15 minutes

⏱️ Total Time: 25 minutes

Step 1: Prep Your Ingredients

Ensure your rice is cooked and cooled, and all veggies are chopped finely. Grate zucchini, place it in a clean kitchen towel or cheesecloth, and squeeze out excess moisture.

Step 2: Combine the Mixture

In a medium mixing bowl, combine:

• Shredded chicken
• Brown rice
• Zucchini, carrots, bell pepper, onion, garlic
• Egg
• Oat flour
• Seasonings and optional extras

Mix until the ingredients are fully combined and hold together when pressed.

Step 3: Shape the Bites

Use a tablespoon or small ice cream scoop to portion the mixture. Roll into balls or flatten slightly to form patties.

Step 4: Cook the Bites

Option A: Pan-Fry

Heat olive oil in a non-stick skillet over medium heat.
Add bites and cook for about 3–4 minutes per side or until golden brown.

Option B: Bake

Preheat oven to 375°F (190°C).
Place bites on a lined baking tray, brush with olive oil.
Bake for 15–18 minutes, flipping halfway through.

Step 5: Serve and Enjoy

Serve warm with a dip like Greek yogurt mixed with lemon juice and herbs, a light avocado crema, or a spicy hummus. These are also delicious cold—perfect for on-the-go snacks or a picnic basket.

Nutritional Snapshot (per serving)**

• Calories: ~280 kcal
• Protein: 22g
• Carbs: 22g
• Fat: 12g
• Fiber: 4g

Serving Suggestions

• As a light lunch: Serve with a side salad of arugula and cherry tomatoes.
• For kids: Cut into smaller bites and serve with a dipping sauce.
• Post-workout snack: Pair with a protein smoothie.
• Party platter: Serve with toothpicks and assorted dips as a healthy summer appetizer.

Tips & Tricks

• Make Ahead: These bites store well in the fridge for up to 3 days or can be frozen for up to a month.
• Reheating: Reheat in the oven or air fryer for best texture.
• Customization: Swap veggies based on season—think corn, peas, or spinach.

Why Chicken Brown Rice Veggie Bites Are Summer Perfect

These bites combine lean chicken and wholesome brown rice with vibrant summer vegetables. Unlike heavier patties or fried snacks, they’re light yet satisfying. With minimal prep and a quick cook time, they won’t heat up your kitchen—ideal for hot days.

Plus, they’re picnic-ready, lunchbox-approved, and a great way to sneak in veggies!

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