Healthy Arroz Caldo Recipe: High-Protein Chicken Rice Porridge
There is something deeply comforting about a warm bowl of arroz caldo. This healthy chicken rice porridge has been a beloved Filipino breakfast for generations, and honestly, it deserves a permanent spot in your morning rotation. This version keeps all the cozy, savory flavour of the original while making smart swaps that bump up the protein, cut the refined carbs, and bring the calorie count down to something your body will genuinely thank you for.
The big change here is using a combination of brown jasmine rice and riced cauliflower instead of the traditional glutinous white rice. Brown rice brings nutty flavour along with fibre and slower-digesting carbohydrates, which means you stay full for longer without that mid-morning energy crash. The cauliflower rice blends in seamlessly as it cooks, thickening the porridge beautifully while adding a serving of vegetables before most people have even had their coffee. Paired with lean skinless chicken breast, each bowl delivers around 38 grams of protein, making this a genuinely high-protein breakfast that supports muscle recovery and keeps hunger at bay.
The aromatics are where the magic really lives. Fresh ginger is not just a flavour-builder here, it is one of nature's most powerful anti-inflammatory ingredients, and using a generous amount gives this arroz caldo its signature warmth and depth. Garlic, shallots, and a touch of turmeric add layers of flavour while also offering antioxidant benefits that a standard bowl of white rice porridge simply cannot match. A small amount of low-sodium fish sauce brings that savoury umami backbone without loading the dish with salt. The result is a broth that tastes rich and satisfying, even though the whole recipe comes together in under an hour with very little hands-on effort.
Topping your bowl is half the fun. A soft-boiled egg adds extra protein and that gorgeous jammy yolk that melts into the porridge. A squeeze of fresh lemon or calamansi brightens everything up with a sharp citrus note. Thinly sliced green onions and toasted garlic chips provide texture and freshness. This is genuinely one of those recipes where healthy eating does not feel like a compromise at all. It feels like exactly the kind of breakfast a nutritionist friend would make you on a cold morning when you needed something that was both nourishing and truly delicious.
Ingredients
- 400 g skinless chicken breast (cut into bite-sized chunks)
- 120 g brown jasmine rice (rinsed well under cold water)
- 200 g riced cauliflower (fresh or frozen, thawed if frozen)
- 1.5 litres low-sodium chicken broth (good quality, check label for no added MSG)
- 6 cloves garlic (4 cloves minced, 2 cloves thinly sliced for toasted topping)
- 1 large shallot (finely diced)
- 30 g fresh ginger (peeled and finely grated, about a 3cm piece)
- 1 tsp ground turmeric (adds colour and anti-inflammatory benefits)
- 1.5 tbsp low-sodium fish sauce (plus extra to serve)
- 1 tbsp olive oil (divided)
- 1 tsp freshly ground black pepper
- 4 large eggs (for soft-boiling, optional but recommended)
- 3 stalks green onions (thinly sliced, for serving)
- 1 whole lemon (cut into wedges for serving)
- 1 tsp sesame oil (drizzle on top when serving, optional)
Instructions
- 1
Start by toasting the garlic chips. Heat half the olive oil in a large heavy-bottomed pot over medium heat. Add the 2 thinly sliced garlic cloves and cook, stirring frequently, for about 2 to 3 minutes until golden and crispy. Watch them carefully as they can burn quickly. Scoop them out onto a paper towel and set aside for topping.
Do this first so the oil left in the pot is already garlic-flavoured, giving the base an extra depth of flavour.
- 2
In the same pot, add the remaining olive oil over medium-high heat. Add the diced shallot and minced garlic, cooking for 2 minutes until softened and fragrant. Add the grated ginger and turmeric, stirring constantly for another 60 seconds.
Frying the turmeric briefly in oil makes its active compounds more bioavailable to your body.
- 3
Add the chicken chunks to the pot. Season with black pepper and cook, stirring occasionally, for 4 to 5 minutes until the outside is no longer pink. The chicken does not need to be cooked all the way through at this point.
- 4
Pour in the chicken broth and add the rinsed brown jasmine rice. Stir well to combine everything. Bring the pot to a boil, then reduce the heat to low. Cover with a lid and simmer gently for 25 minutes, stirring every 8 to 10 minutes to prevent the rice from sticking to the bottom.
Brown rice takes longer to break down than white rice, so this simmer time is important for getting that creamy porridge consistency.
- 5
After 25 minutes, stir in the riced cauliflower. Use a spoon to gently break up any larger chunks. Continue simmering uncovered for another 10 minutes, stirring regularly. The porridge should thicken noticeably and take on a creamy texture. Add fish sauce and taste, adjusting seasoning as needed.
If the porridge thickens too much for your liking, stir in a splash of extra broth or water to loosen it.
- 6
While the porridge finishes, bring a small saucepan of water to a boil. Carefully lower in the eggs and cook for exactly 7 minutes for a soft jammy yolk. Transfer immediately to a bowl of ice water for 2 minutes, then peel and halve.
The ice bath stops the cooking instantly and makes the eggs much easier to peel cleanly.
- 7
Ladle the arroz caldo into bowls. Top each serving with 2 egg halves, a scatter of green onions, the toasted garlic chips, a squeeze of lemon, and a tiny drizzle of sesame oil if using. Serve immediately with extra fish sauce on the side.
Nutrition per serving
342kcal
Calories
38g
Protein
28g
Carbs
8g
Fat
4g
Fibre
3g
Sugar
480mg
Sodium
Pro Tips
- ✓
Rinse the brown rice very thoroughly before cooking. This removes excess surface starch and helps you control the final thickness of the porridge.
- ✓
Grating the ginger on a microplane rather than chopping it releases far more of its flavour and natural juices into the broth.
- ✓
Leftovers thicken considerably in the fridge. When reheating, add a good splash of broth or water and stir over medium heat until loosened.
- ✓
For meal prep, cook the rice porridge base and store separately from the toppings. Add fresh toppings when you are ready to serve each bowl.
- ✓
Using a rotisserie chicken breast (skin removed) instead of raw chicken cuts the cook time down significantly on busy mornings.
Frequently Asked Questions
Variations
- •
Turkey and Ginger Arroz Caldo
Swap chicken breast for an equal quantity of ground turkey, browning it first with the aromatics before adding the broth. This creates a heartier, slightly different texture while keeping the protein content high.
- •
Vegetable and Egg White Arroz Caldo
Skip the chicken entirely and add 4 to 5 whisked egg whites into the simmering porridge in the last 5 minutes of cooking. Stir gently as they set. Add extra broth and a handful of baby spinach for a lighter, high-protein vegetarian version.
- •
Spicy Chilli Arroz Caldo
Add one finely chopped red chilli to the pot with the ginger and garlic. Finish each bowl with a drizzle of chilli oil. The heat pairs exceptionally well with the cooling lemon and helps boost metabolism.
- •
Ginger Lemongrass Arroz Caldo
Add 2 bruised lemongrass stalks to the broth along with the rice. Remove before serving. This adds a fragrant citrusy note that makes the whole bowl feel lighter and more aromatic.
Substitutions
- •Brown jasmine rice → White jasmine rice (White rice will cook faster and produce a softer texture, but you lose some fibre. Reduce the cooking time in step 4 to about 15 to 18 minutes.)
- •Riced cauliflower → Finely chopped zucchini (Zucchini breaks down similarly and adds volume without many calories. It does not thicken the broth quite as much as cauliflower, so the porridge will be slightly thinner.)
- •Fish sauce → Low-sodium soy sauce or coconut aminos (Use 1 teaspoon as a starting point and adjust to taste. Coconut aminos is the lower-sodium option and also keeps the dish gluten free.)
- •Chicken breast → Skinless chicken thighs (Thighs are more forgiving to cook and add slightly more richness. Trim visible fat and expect a small increase in fat content per serving.)
- •Low-sodium chicken broth → Homemade chicken bone broth (Bone broth adds extra collagen and a deeper flavour profile. It also increases the protein count slightly per serving.)
- •Lemon → Calamansi lime (Calamansi is the traditional Filipino citrus used with arroz caldo. It is slightly sweeter and more fragrant than lemon. If you can find it, use 3 to 4 calamansi per serving.)
🧊 Storage
Allow the arroz caldo to cool completely before transferring to an airtight container. Store in the refrigerator for up to 3 days. Keep toppings like green onions, toasted garlic, and eggs stored separately. Reheat on the stovetop over medium heat, adding a splash of broth or water to restore the creamy consistency. Do not store with the soft-boiled eggs already halved, as they dry out quickly.
📅 Make Ahead
The porridge base can be made up to 2 days ahead and stored in the fridge. It actually tastes even better the next day as the flavours deepen overnight. Soft-boil fresh eggs each morning for the best texture. Toasted garlic chips should be made fresh as they lose their crunch after storage.
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