Imagine unwrapping a steaming foil packet to reveal perfectly cooked chicken, fluffy rice, and tender vegetables all infused with herbs and seasonings, having cooked together to create a complete, balanced meal with virtually no cleanup required. These Healthy Grilled Chicken-and-Rice Foil Packs are the ultimate solution for easy outdoor cooking, weeknight dinners, or meal prep, combining lean protein, whole grains, and colorful vegetables in individual portions that cook on the grill or in the oven. Each packet is like a little gift, with the foil sealing in moisture and steam to create incredibly tender, flavorful results. The beauty of foil pack cooking is that everything stays moist, the flavors mingle beautifully, and everyone can customize their packet with their favorite vegetables and seasonings. Whether you’re camping, want to keep your kitchen cool in summer, or simply need a healthy dinner that doesn’t require a sink full of dishes, these foil packs deliver convenience, nutrition, and delicious flavor in every bite.
Serving Quantity: 4 foil packs
Cooking Time: 35 minutes (plus 15 minutes prep time)
Nutrition Information (per foil pack):
- Calories: 420
- Protein: 38g
- Fat: 10g
- Carbohydrates: 44g
- Fiber: 4g
- Sugar: 5g
- Sodium: 580mg
1. Gather Your Ingredients
For the chicken and rice:
- One and a half pounds boneless, skinless chicken breasts, cut into 1-inch cubes
- One and a half cups instant brown rice or white rice
- One and a half cups low-sodium chicken broth
- Two tablespoons olive oil, divided
- Three garlic cloves, minced
- One teaspoon salt, divided
- Half teaspoon black pepper, divided
For the vegetables:
- Two medium zucchini, sliced into half-inch rounds
- One red bell pepper, cut into 1-inch pieces
- One yellow bell pepper, cut into 1-inch pieces
- One cup cherry tomatoes, halved
- Half red onion, cut into chunks
For seasoning:
- Two teaspoons Italian seasoning
- One teaspoon smoked paprika
- One teaspoon dried oregano
- Half teaspoon garlic powder
- Quarter teaspoon red pepper flakes (optional)
- Two tablespoons fresh lemon juice
- One lemon, sliced into thin rounds
For finishing:
- Fresh parsley or basil, chopped
- Lemon wedges for serving
- Grated Parmesan cheese (optional)
2. Prepare the Chicken
Place the chicken breasts on a clean cutting board and pat them completely dry with paper towels. Cut the chicken into uniform 1-inch cubes so they cook evenly. Place the cubed chicken in a large bowl. Drizzle with one tablespoon of olive oil and add half of the minced garlic, half a teaspoon of salt, quarter teaspoon of black pepper, one teaspoon of Italian seasoning, and the smoked paprika. Toss everything together with your hands, making sure each piece of chicken is coated with the oil and seasonings. Let the chicken marinate while you prepare the other components. The brief marinating time allows the flavors to penetrate the meat.
3. Prepare the Rice Mixture
In a medium bowl, combine the instant rice with the chicken broth. Instant rice is essential for foil pack cooking because it cooks quickly with the limited cooking time. Regular uncooked rice won’t have enough time to fully cook in the packets. Add the remaining minced garlic, half a teaspoon of salt, quarter teaspoon of black pepper, dried oregano, and garlic powder. Stir everything together thoroughly. The rice will absorb some of the broth immediately and begin to soften. Let this mixture sit for about 5 minutes while you prepare the vegetables. If using instant white rice, it will need slightly less liquid, so reduce the broth to one and a quarter cups.
4. Prepare the Vegetables
Wash and dry all the vegetables thoroughly. Slice the zucchini into half-inch thick rounds. Cut both bell peppers into 1-inch pieces, removing all seeds and membranes. Halve the cherry tomatoes. Cut the red onion into chunks about 1 inch in size. Place all the prepared vegetables in a large bowl. Drizzle with the remaining tablespoon of olive oil and season with a pinch of salt, pepper, and the remaining teaspoon of Italian seasoning. Toss everything together gently to coat the vegetables. The vegetables should be cut into similar sizes so they cook at the same rate. Don’t make them too small or they’ll turn mushy during cooking.
5. Prepare the Foil Sheets
Tear off four large pieces of heavy-duty aluminum foil, each about 18 inches long. If you only have regular-weight foil, use a double layer to prevent tearing and ensure the packets seal properly. Lay each piece of foil on your work surface, shiny side down. The shiny side reflects heat, so having it on the inside helps cook the food more evenly. You can also use a piece of parchment paper on top of the foil before adding the food, which prevents the food from touching the foil directly and makes cleanup even easier, though this is optional.
6. Assemble the Foil Packs
Divide the rice mixture evenly among the four pieces of foil, placing it in the center of each sheet. Spread the rice out slightly into an even layer about 4 to 5 inches across. The rice forms the base layer of your foil pack. Next, divide the seasoned chicken cubes evenly among the four packets, arranging them on top of and around the rice. Top each packet with an equal portion of the mixed vegetables, distributing them evenly over and around the chicken and rice. Place 2 to 3 thin lemon slices on top of each packet. Drizzle about half a tablespoon of fresh lemon juice over each packet. The lemon adds brightness and helps keep everything moist during cooking.
7. Seal the Foil Packs
Now comes the important part of creating a proper seal. Bring the two long sides of the foil up to meet in the middle above the food. Fold them together several times, creating a tight seal along the top, leaving some space inside for steam to circulate. This is called a drugstore wrap. Then fold up the short ends of the foil, crimping them tightly to seal. Make sure there are no gaps or holes where steam can escape. The packets should be completely sealed but not so tight that they’re pressing down on the food. You want some air space inside for the steam to cook everything. Give each packet a gentle shake to test the seal. If properly sealed, nothing should leak out.
8. Grill or Bake the Foil Packs
For grilling, preheat your grill to medium-high heat, about 400 degrees Fahrenheit. Place the sealed foil packs directly on the grill grates. Close the grill lid and cook for 30 to 35 minutes, rotating the packets 180 degrees halfway through cooking to ensure even heat distribution. Don’t flip them over, just rotate their position. For oven cooking, preheat your oven to 400 degrees Fahrenheit. Place the foil packs on a large rimmed baking sheet and bake for 30 to 35 minutes. The packets are done when the chicken reaches an internal temperature of 165 degrees Fahrenheit and the rice is tender and has absorbed all the liquid. You can carefully open one packet to check, then reseal it if it needs more time.
9. Rest the Packets
Once cooking is complete, carefully remove the foil packs from the grill or oven using tongs or oven mitts. Be very careful as the packets will be extremely hot and releasing a lot of steam. Place the packets on individual serving plates and let them rest for 3 to 5 minutes before opening. This resting time allows the steam to settle and the rice to finish absorbing any remaining liquid. It also makes the packets safer to open without getting burned by escaping steam. Never open the packets directly over your face or hands.
10. Open and Serve
Place each foil pack on a dinner plate. Carefully cut a slit in the top of each packet with a knife or scissors, then gently pull back the foil to open it, being mindful of the hot steam that will escape. The contents should be steaming hot, with tender chicken, fluffy rice, and perfectly cooked vegetables. Fluff the rice gently with a fork and check that the chicken is cooked through. Sprinkle fresh chopped parsley or basil over the top of each packet. Serve with lemon wedges on the side for extra brightness. If desired, sprinkle with grated Parmesan cheese. You can eat directly from the foil packet with a fork, or transfer the contents to a plate for a more formal presentation.
Tips for Perfect Results
- Use instant rice, not regular uncooked rice. Regular rice doesn’t have enough time to cook fully in foil packets and will remain hard and crunchy even after the recommended cooking time.
- Cut all ingredients into uniform sizes so everything cooks at the same rate. Smaller pieces will overcook while larger pieces are still underdone.
- Don’t overfill the packets. Too much food prevents proper steam circulation and can cause the packets to burst open during cooking. Leave some air space inside.
- Seal the packets tightly with no gaps or tears. Any openings will release steam and prevent proper cooking. Double-check all seals before cooking.
- Heavy-duty aluminum foil is worth the investment for foil pack cooking. Regular foil tears more easily, especially on the grill where packets may shift or be moved.
- Rotate the packets halfway through cooking for even heat distribution, especially important on the grill where hot spots can cause uneven cooking.
- Customize each packet to individual preferences. Kids might prefer just chicken and rice with mild seasonings, while adults might want extra vegetables and spicy seasonings.
- Prep these packets several hours ahead or even the night before. Assemble completely, seal, and refrigerate. Add 5 to 10 minutes to the cooking time if cooking straight from cold.
- These freeze beautifully before cooking. Assemble the packets, seal well, place in freezer bags, and freeze for up to 2 months. Thaw overnight in the refrigerator before cooking, or add 10 to 15 minutes to cooking time if cooking from frozen.
- Leftovers can be stored in airtight containers in the refrigerator for up to 3 days. Reheat in the microwave for 2 to 3 minutes or back in a foil packet in a 350-degree oven for 15 minutes. The rice may dry out slightly during storage, so add a tablespoon of broth or water when reheating to restore moisture.
