Low Calorie Rice Pilaf

This low calorie rice pilaf recipe is 142 calories and completely amazing! Best of all, this easy rice pilaf recipe has almost 5g of protein. You can add more protein by using a high protein chicken bone broth, and of course by serving it with a healthy protein like roasted chicken.

Ingredients You’ll Need:

• Olive oil spray
• ½ cup orzo pasta
• 1 small onion
• 2 cloves garlic
• ½ cup uncooked white rice
• 2 cups chicken broth
• ½ teaspoon salt
• 1 teaspoon butter
• 1 tablespoon chopped parsley (optional)

Low Calorie Rice Pilaf

Healthy Rice Pilaf Meal Prep and Storage

Meal Prep: This recipe can be made ahead of time and then cooled. Then place in a meal prep container for later.
Storage: Will hold in the fridge for 6 days and the freezer for a month.
Reheating: Microwave for 1-3 minutes. Or reheat on the stovetop over low heat.

Low Calorie Rice Pilaf

Low Calorie Rice Pilaf

Lose Weight By Eating

Making homemade rice pilaf is easy, and it makes a great side dish. We were able to cut calories without changing the flavor, consistency, or serving size of this easy rice pilaf recipe.

Instead of browning the orzo and cooking the onion and garlic in lots of butter, we use olive oil spray. Saving 100's of calories and lots of fat.

But we still add a bit of butter at the end so you get all the buttery flavor you love, but for 1/2 the calories. You can have 1/2 cup of this low calorie rice pilaf, for just 142 calories!

5 from 3 votes

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Prep Time 5 minutes mins

Cook Time 30 minutes mins

Resting time: 5 minutes mins

Total Time 40 minutes mins

Course Side Dish

Cuisine greek, Indian, Turkish

Servings 6 servings

Calories 142 kcal

Ingredients

 

US CustomaryMetric

 

1x2x3x

• Olive oil spray
• ½ cup orzo pasta
• 1 small onion diced
• 2 cloves garlic minced
• ½ cup uncooked white rice
• 2 cups chicken broth
• ½ teaspoon salt
• 1 teaspoon butter
• 1 tablespoon chopped parsley (optional)

Instructions

 

• Heat a lidded skillet with over medium-low heat.
• Spray skillet with olive oil, and add in the orzo pasta. Cook, mixing often until golden brown (about 5 minutes).
• Add in the onion and cook until soft (about 5 minutes), then add garlic and cook for 1 minute.
• Mix in the rice, chicken broth and salt and increase heat to high and bring to a boil.
• Reduce the heat to medium-low, cover, and simmer until the rice is tender, and the liquid has been absorbed, (about 20 minutes).
• Remove from heat and let stand for 5 minutes. Then add the butter and fluff with a fork.

Nutrition

Calories: 142kcalCarbohydrates: 26.8gProtein: 4.8gFat: 0.6gSaturated Fat: 0.7gCholesterol: 2mgSodium: 457mgPotassium: 108mgFiber: 0.5gSugar: 1.1gCalcium: 12mgIron: 1mg

Keyword fried rice, Side Dish

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About the Author

Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers. 

After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.

Nutrition and Calories in Rice Pilaf

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Article History:

• Originally written and published on May 15, 2021 by Audrey Johns
• Updated on March 13, 2023 by Audrey Johns