High Protein Arroz Caldo Chicken Rice Porridge with Cauliflower Boost

Name: High Protein Arroz Caldo Chicken Rice Porridge with Cauliflower Boost
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Yield: 4 servings
Ingredients: 500 g boneless skinless chicken thighs (trimmed of excess fat); 3/4 cup brown jasmine rice (rinsed well); 1.5 cups riced cauliflower (fresh or frozen, thawed); 1.5 litres low-sodium chicken broth (plus extra for reheating); 1 cup water; 6 cloves garlic (4 minced, 2 thinly sliced for toasting); 1 medium brown onion (finely diced); 3 tablespoons fresh ginger (peeled and grated finely); 1.5 tablespoons fish sauce (low-sodium if available, plus extra to serve); 1 teaspoon ground turmeric (for colour and anti-inflammatory benefit); 1 teaspoon ground white pepper; 1 tablespoon extra virgin olive oil (divided); 1 teaspoon toasted sesame oil (for finishing); 4 large eggs (soft boiled, peeled and halved); 3 stalks green onions (thinly sliced, for garnish); 1 large lemon (cut into wedges, for serving); 1 tablespoon toasted sesame seeds (optional garnish)

High ProteinDairy-FreeGluten-FreeMeal PrepNut-Free

Prep Time15 min

Cook Time40 min

Servings4

Calories415 kcal

Health Score8/10

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High Protein Arroz Caldo Chicken Rice Porridge with Cauliflower Boost

Arroz caldo is one of those dishes that feels like a warm hug on a cold morning. This Filipino chicken rice porridge has been a breakfast staple across generations, and honestly, it deserves a permanent spot on your weekly rotation. The version you are about to make takes everything people love about the original, that deep savory ginger broth, the silky thick rice base, the tender chicken, and upgrades it nutritionally without sacrificing a single drop of comfort.

The biggest change here is using a blend of brown jasmine rice and riced cauliflower instead of pure glutinous rice. This swap does two things at once. First, it cuts the overall carbohydrate load significantly. Second, it bumps up the fibre content, which keeps you fuller longer and supports steadier energy through the morning. Brown jasmine rice still gives you that satisfying, slightly chewy texture while the cauliflower rice melts invisibly into the porridge, thickening it naturally without any starchy heaviness. Nobody at the table will guess it is in there.

The protein count is where this recipe really shines compared to a traditional bowl. Boneless skinless chicken thighs are simmered directly in a homemade ginger and garlic broth, then shredded and stirred back in. Chicken thighs offer more flavour than breast meat and are incredibly forgiving to cook, staying juicy and tender even if you leave them on the heat a few extra minutes. Each serving is finished with one soft-boiled egg on top, adding another six grams of complete protein. That combination brings the total to around 38 grams of protein per bowl, making this a genuinely high-protein breakfast that works just as well for post-workout mornings as it does for slow, cosy weekends. A small drizzle of toasted sesame oil at the end adds richness, and a squeeze of fresh lemon juice brightens the whole dish beautifully. Fish sauce brings that signature umami depth that defines arroz caldo, and a light hand with it goes a long way. You can always add more at the table to suit your taste. Toppings like thinly sliced green onions and crunchy toasted garlic are not optional in my house. They add texture, colour and flavour that take every spoonful from good to genuinely memorable.

This recipe is meal-prep friendly and reheats better than almost any breakfast I know. Make a big pot on Sunday and portion it into containers. As it sits overnight, the porridge will thicken considerably, so when you reheat it, just add a splash of low-sodium chicken broth or water and stir gently over medium heat until it loosens back to that perfect creamy consistency. If you are feeding a family with different spice preferences, set up a small topping station with the garnishes on the side so everyone can customise their own bowl. It takes about five minutes of prep work and makes breakfast feel a little more special. This is the kind of nourishing, protein-rich morning meal that genuinely sets the tone for a productive day.

Ingredients

Serves:4

500 g boneless skinless chicken thighs (trimmed of excess fat)
3 cup brown jasmine rice (rinsed well)
1.5 cups riced cauliflower (fresh or frozen, thawed)
1.5 litres low-sodium chicken broth (plus extra for reheating)
1 cup water
6 cloves garlic (4 minced, 2 thinly sliced for toasting)
1 medium brown onion (finely diced)
3 tablespoons fresh ginger (peeled and grated finely)
1.5 tablespoons fish sauce (low-sodium if available, plus extra to serve)
1 teaspoon ground turmeric (for colour and anti-inflammatory benefit)
1 teaspoon ground white pepper
1 tablespoon extra virgin olive oil (divided)
1 teaspoon toasted sesame oil (for finishing)
4 large eggs (soft boiled, peeled and halved)
3 stalks green onions (thinly sliced, for garnish)
1 large lemon (cut into wedges, for serving)
1 tablespoon toasted sesame seeds (optional garnish)

Instructions

1
Bring a medium saucepan of water to a boil and lower in your eggs. Cook for exactly 7 minutes for a jammy centre, then transfer them immediately to a bowl of ice cold water. Let them sit for 5 minutes before peeling. Set aside.
Older eggs peel more easily than very fresh ones. If the shells are stubborn, gently roll the egg on the counter first.
2
Heat half a tablespoon of olive oil in a large heavy-bottomed pot over medium heat. Add the thinly sliced garlic and stir constantly for 2 to 3 minutes until golden and crispy. Remove with a slotted spoon and place on a paper towel to drain. This toasted garlic is your garnish, so keep it safe.
Watch the garlic closely as it goes from golden to burnt very quickly. Pull it off heat slightly before it looks done as residual heat continues cooking it.
3
In the same pot, add the remaining oil over medium-high heat. Add the diced onion and cook for 3 minutes until softened and starting to turn translucent. Add the minced garlic and grated ginger, stirring everything together for 90 seconds until fragrant.
4
Add the ground turmeric and white pepper to the pot and stir for 30 seconds to toast the spices lightly in the oil. This step unlocks their flavour and gives the broth a beautiful golden colour.
Turmeric stains, so use a spoon you do not mind discolouring or rinse immediately after use.
5
Nestle the whole chicken thighs into the pot. Pour in the chicken broth and water, then add the fish sauce. Stir gently and bring to a boil over high heat. Once boiling, add the rinsed brown jasmine rice. Stir well, reduce heat to medium-low and cover partially with a lid.
Keeping the lid slightly ajar prevents the porridge from boiling over as the rice releases starch.
6
Simmer for 25 minutes, stirring every 8 to 10 minutes to prevent the rice from sticking to the bottom. The rice should be fully cooked and the porridge starting to thicken noticeably.
7
Remove the chicken thighs using tongs and place on a cutting board. Shred the meat using two forks, pulling it apart into chunky pieces rather than fine shreds for better texture. Return the shredded chicken to the pot.
The chicken should fall apart very easily at this point. If it feels at all firm, return the whole pieces to the pot for another 5 minutes before shredding.
8
Stir in the riced cauliflower. Cook uncovered for another 8 to 10 minutes over medium heat, stirring frequently, until the cauliflower is completely tender and has thickened the porridge to a creamy, spoonable consistency.
If the porridge becomes too thick before serving, simply stir in a quarter cup of warm broth at a time until you reach your preferred texture.
9
Turn off the heat and drizzle the toasted sesame oil over the porridge. Give it a final stir and taste for seasoning, adjusting with extra fish sauce or a pinch of white pepper as needed.
10
Ladle the hot porridge into four bowls. Place two soft-boiled egg halves on top of each bowl. Scatter over the toasted garlic chips, sliced green onions and sesame seeds. Serve immediately with lemon wedges and extra fish sauce on the side.
A squeeze of lemon over the top just before eating brightens the whole dish and cuts through the richness beautifully.

Nutrition per serving

415kcal

Calories

38g

Protein

32g

Carbs

13g

Fat

Fibre

Sugar

620mg

Sodium

Pro Tips

✓
Rinse the brown rice thoroughly until the water runs clear. This removes excess starch and helps prevent the porridge from becoming gluey.
✓
If you are short on time, use a rotisserie chicken instead. Remove the skin, shred the meat and add it at step 8 along with the cauliflower rice.
✓
Frozen riced cauliflower works just as well as fresh and saves prep time. Make sure it is fully thawed and squeeze out any excess moisture before adding it.
✓
For a richer broth flavour, add a small piece of peeled ginger directly to the simmering liquid while the chicken cooks, then remove it before serving.
✓
Fish sauce is salty, so taste before adding any extra salt. Start with less and build up gradually.
✓
Brown jasmine rice takes longer to cook than white rice. If you want to speed things up, soak the rice in cold water for 30 minutes before cooking.

Frequently Asked Questions

What makes this arroz caldo higher in protein than traditional versions?↓

This recipe uses generous portions of boneless chicken thighs cooked directly in the broth, then shredded back in, plus a soft-boiled egg per serving. Together these bring each bowl to approximately 38 grams of protein, compared to around 18 to 22 grams in a standard arroz caldo serving.

Can I use chicken breast instead of chicken thighs?↓

You can, and breast will add slightly more protein per gram. However, thighs are recommended because they stay juicier and more tender after simmering, which improves both texture and flavour. If using breast, reduce the simmering time by 5 minutes and check that the internal temperature reaches 75 degrees Celsius before shredding.

Does the cauliflower rice change the taste of the porridge?↓

Not noticeably at all. Once simmered in the ginger and garlic broth, the cauliflower loses its raw flavour completely and simply becomes part of the creamy, savoury base. Most people cannot detect it unless told it is there.

Is this recipe gluten free?↓

Yes. All the ingredients used are naturally gluten free. However, always check the label on your fish sauce and chicken broth to ensure they have not been processed in a facility that handles gluten-containing products.

How do I stop the porridge from getting too thick as it sits?↓

As the rice continues absorbing liquid, the porridge will thicken when stored or reheated. Simply stir in a splash of warm low-sodium chicken broth or water during reheating, a little at a time, until it returns to your preferred consistency.

Can I make this arroz caldo in an Instant Pot or pressure cooker?↓

Yes. Use the saute function to cook the aromatics as directed in the recipe. Add the broth, rice and chicken, then seal and cook on high pressure for 20 minutes with a natural pressure release of 10 minutes. Shred the chicken, stir in the cauliflower rice and use the saute function again for 5 minutes to finish.

Variations

•
Extra Greens Boost
Stir in a large handful of fresh baby spinach or thinly sliced kale in the final 2 minutes of cooking. The greens wilt into the porridge, adding iron, folate and additional fibre without changing the flavour significantly.
•
Spicy Ginger Version
Add one finely chopped fresh red chilli or half a teaspoon of chilli flakes to the pot along with the garlic and onion. This adds a gentle heat that pairs beautifully with the ginger and makes the porridge feel even more warming on cold mornings.
•
Mushroom and Chicken Combo
Add 150 grams of sliced shiitake or cremini mushrooms to the pot at step 3, cooking them with the onion until golden. Mushrooms deepen the umami flavour of the broth and add valuable B vitamins and additional fibre.
•
Dairy-Free Creamy Version
Stir in two tablespoons of full-fat coconut milk just before serving for a subtle creamy richness. It adds a very light coconut flavour that complements the ginger and turmeric beautifully without overpowering the dish.

Substitutions

•
Fish sauce → Coconut aminos or low-sodium soy sauce (Use the same quantity. Coconut aminos is the best choice for a fish-free and soy-free option with a mild, slightly sweet umami flavour.)
•
Brown jasmine rice → Regular brown short-grain rice (Short-grain rice will produce a slightly thicker, stickier porridge closer to a traditional arroz caldo texture. Cooking time remains the same.)
•
Riced cauliflower → Riced broccoli or finely diced zucchini (Both work well as low-carb thickeners. Riced broccoli adds a little more colour while zucchini becomes almost invisible once cooked.)
•
Chicken thighs → Skinless chicken breast or turkey breast (Both work well. Reduce cooking time by 5 minutes and shred gently as breast meat can dry out if overcooked.)
•
Lemon wedges → Calamansi juice or lime wedges (Calamansi is the traditional Filipino citrus used in arroz caldo and gives an authentic flavour. Lime is an equally bright and accessible alternative.)

🧊 Storage

Store cooled leftover arroz caldo in an airtight container in the refrigerator for up to 4 days. Store garnishes separately. Reheat on the stovetop over medium heat, stirring in a little warm chicken broth or water to loosen the porridge back to a creamy consistency. Alternatively, microwave in 90-second bursts, stirring between each, adding liquid as needed. This porridge can also be frozen in individual portions for up to 2 months. Thaw overnight in the fridge before reheating.

📅 Make Ahead

The full porridge can be made up to 4 days ahead and stored in the refrigerator. It actually develops a deeper flavour as it sits overnight. Hard-boil the eggs up to 2 days in advance and store unpeeled in the fridge. The toasted garlic chips can be made ahead and stored in a small airtight container at room temperature for up to 3 days, keeping them crispy until serving time.