Weight Watchers Crock Pot Chicken and Rice

If there’s one recipe that immediately brings me comfort on a busy weekday, it’s this Weight Watchers Crock Pot Chicken and Rice – Low SmartPoints Comfort Meal. I remember the first time I made it: I had a hectic morning, barely enough time to sip my coffee, and was craving a warm, hearty dinner without adding extra SmartPoints. I threw chicken, rice, vegetables, and simple seasonings into my slow cooker, set it, and let it work its magic. Hours later, the aroma of perfectly cooked chicken and savory rice filled the house. By the time dinner rolled around, my family couldn’t stop praising the tender, flavorful dish.

This recipe is perfect for anyone on a Weight Watchers plan or anyone seeking a cozy, low-point dinner. It’s simple, hearty, and so satisfying, yet each serving only clocks in at 6 SmartPoints. The beauty of crock pot cooking is that it allows the flavors to meld together slowly, producing a tender, melt-in-your-mouth chicken with perfectly cooked rice, all without the need for extra oils or high-point sauces.

Whether you’re a busy parent, a meal prep enthusiast, or just someone craving comfort food without derailing your Weight Watchers plan, this recipe is a must-try.

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Why You’ll Love This Recipe

• 🍗 Tender, juicy chicken – slow-cooked to perfection
• 🍚 Flavorful rice – absorbs all the savory juices for a one-pot comfort meal
• 🥕 Veggie-packed – add carrots, peas, or bell peppers for nutrition and volume
• ⏱️ Effortless prep – just toss ingredients into the crock pot
• ✅ Weight Watchers-friendly – only 6 SmartPoints per serving
• 👨‍👩‍👧 Family-friendly – a comforting meal everyone loves

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WW SmartPoints Info

• Per serving (1/6 of recipe): 6 SmartPoints
• Whole recipe (serves 6): 36 SmartPoints
• Estimated PersonalPoints: 6 per serving

How SmartPoints were calculated: Based on WW SmartPoints principles. Chicken breast and vegetables are zero-point foods, while rice adds moderate points. Minimal oil keeps the recipe low-point and satisfying.

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My Personal Experience

I’ll never forget the first time I made this crock pot chicken and rice recipe. It was a chaotic Monday, and I had zero time to prepare a traditional dinner. I tossed boneless, skinless chicken breasts, rice, garlic, onions, and a few simple seasonings into my slow cooker, set it to low, and walked away. A few hours later, the house smelled like a cozy, rustic restaurant. I lifted the lid, and the rice had absorbed all the savory juices, while the chicken was tender and juicy. My husband, who’s usually picky about textures, devoured his plate and asked for seconds. From that day on, this dish became my go-to comfort meal for busy nights. It’s simple, low-point, and incredibly satisfying—a true Weight Watchers dream meal.

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Required Equipment

Crock Pot / Slow Cooker

The slow cooker is essential for this recipe. It allows chicken and rice to cook gently, keeping the chicken tender while infusing the rice with flavor. If you don’t have a crock pot, a Dutch oven in the oven works as an alternative.

Cutting Board & Knife

Essential for chopping vegetables and cutting chicken if using larger pieces. Uniform cuts ensure even cooking.

Measuring Cups & Spoons

For precise rice and seasoning measurements. Ensures SmartPoints are accurate and the dish is balanced.

Mixing Spoon / Ladle

Needed to gently stir ingredients without breaking the chicken. A ladle makes serving easier once the dish is cooked.

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Ingredients & Substitutions

• 1.5 lb (700 g) boneless, skinless chicken breasts – Protein-packed, zero SmartPoints. Can substitute chicken thighs, but note slightly higher points.
• 1 cup long-grain white rice – Provides structure to the dish and is the main source of SmartPoints. Brown rice can be used for added fiber (+1 SmartPoint per serving).
• 2 cups low-sodium chicken broth – Adds flavor without points. Can use homemade broth or water, points remain 0.
• 1 medium onion, diced – Flavor enhancer, 0 points.
• 2 cloves garlic, minced – Aromatic, zero points.
• 1 cup frozen peas & carrots – Adds nutrition, color, and texture; 0 points for WW.
• 1 tsp paprika – Adds mild smokiness, 0 points.
• 1 tsp dried thyme – Flavor without points.
• Salt & pepper to taste – Essential seasoning, 0 points.
• Optional low-point protein boost:
  • Turkey, chicken, or beef bacon, cooked and chopped (+1–2 SmartPoints per serving).

Substitution Tips:

• Swap rice for cauliflower rice → reduces SmartPoints to 1 per serving.
• Swap chicken breasts for turkey breast → SmartPoints remain the same.
• Add extra veggies like bell peppers or zucchini → 0 points, increase volume.

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How to Make Weight Watchers Crock Pot Chicken and Rice

Step 1: Prepare Ingredients

Dice onions, mince garlic, and measure rice and chicken broth. If using bacon, cook and chop now. Uniform prep ensures smooth cooking.

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Step 2: Layer Ingredients in Crock Pot

Place chicken at the bottom of the crock pot. Layer rice evenly over chicken, then add onions, garlic, peas, carrots, and seasonings. Pour chicken broth over the top.

Tip: Do not stir too much. Rice will cook evenly on top as the liquid rises with heat.

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Step 3: Set Crock Pot

Cover and cook on low for 4–5 hours or high for 2–3 hours. Chicken should reach an internal temperature of 165°F (74°C), and rice should be tender and fully cooked.

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Step 4: Optional Protein Addition

Sprinkle cooked turkey, chicken, or beef bacon over the top for an extra savory layer. Keep portions small to maintain low SmartPoints.

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Step 5: Stir and Serve

Gently stir ingredients to combine before serving. Plate in shallow bowls or over a bed of extra steamed veggies if desired.

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Common Mistakes to Avoid

• Overcooking rice: Follow crock pot times carefully; rice cooks at the same rate as liquid absorption.
• Using too much broth: Can make rice mushy; measure accurately.
• Stirring too soon: Premature stirring can break chicken apart.
• Skipping seasoning: Even low-point meals need salt, pepper, and herbs for full flavor.

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Pro Tips for Best Results

• Use boneless, skinless chicken for minimal SmartPoints.
• Add frozen vegetables directly—no need to thaw.
• Top with fresh herbs like parsley for extra flavor without points.
• Use low-sodium broth to control salt and keep the dish healthier.

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WW-Specific Nutrition & Strategy

Chicken is a zero-point protein, and the rice portion provides the main SmartPoints value. By carefully measuring rice and broth, this dish stays low-point yet hearty. Adding vegetables increases fiber and volume, keeping you fuller for longer. Pair with a side salad (0 points) for a balanced, low-point meal under 10 SmartPoints.

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Variations You Can Try

• Cheesy Chicken and Rice: Add ¼ cup reduced-fat cheddar (+1 SmartPoint per serving).
• Lemon Herb: Squeeze fresh lemon over chicken before serving, adds flavor 0 points.
• Spicy Kick: Add ½ tsp crushed red pepper flakes (+0 points).
• Protein Boost: Stir in cooked turkey, chicken, or beef bacon (+1–2 SmartPoints).

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Tips for This Recipe

• Serve immediately for warm, comforting texture.
• Portion control ensures SmartPoints are accurate.
• Use a shallow crock pot insert for even rice cooking.

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Optional Additions

• Extra vegetables like zucchini or bell peppers → 0 points, volume boost.
• Cauliflower rice substitute → reduces points dramatically.
• Fresh herbs and paprika for flavor → 0 points.

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Serving Ideas

• Family dinner with a side salad.
• Meal prep lunch bowls with added veggies.
• Pair with roasted or steamed green beans for low-point completeness.
• Great for potluck or easy weeknight dinners.

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Storage Recommendations

• Fridge: 3–4 days in airtight container. Reheat gently on stovetop or microwave.
• Freezer: Up to 2 months; thaw overnight in fridge, reheat in crock pot or stovetop. SmartPoints remain the same.

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Frequently Asked Questions (FAQ)

Q1: Can I freeze this dish?
Yes, store in airtight containers. Reheat gently in crock pot or stovetop.

Q2: Can I use brown rice instead of white rice?
Yes, increases fiber and adds +1 SmartPoint per serving.

Q3: Can I make this in an Instant Pot?
Yes, use “rice” or “manual” mode for ~20–25 minutes, natural release.

Q4: Can I add bacon?
Yes, use turkey, chicken, or beef bacon to keep points low.

Q5: How do I prevent chicken from drying out?
Layer rice on bottom, chicken on top, cook on low for gentle heat.

Q6: Are vegetables optional?
You can omit, but they add nutrition, volume, and fiber for 0 SmartPoints.

Q7: How to reduce points further?
Swap rice for cauliflower rice → reduces SmartPoints to 1 per serving.

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Nutritional Breakdown (Per Serving)

• Calories: 290 kcal
• Protein: 28 g
• Fat: 4 g
• Total Carbs: 36 g
• Fiber: 3 g
• Net Carbs: 33 g
• Sugar: 2 g
• Sodium: 400 mg
• SmartPoints: 6 (Estimated)

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Recipe Snapshot

• Prep Time: 10 min
• Cook Time: 4–5 hours (low) or 2–3 hours (high)
• Total Time: 4–5 hours
• Course: Main Dish
• Cuisine: American Comfort
• Servings: 6
• Calories (per serving): 290 kcal
• SmartPoints (per serving): 6