Why this works on GLP-1
On shot day or the 48 hours after, GLP-1 nausea makes most foods feel impossible. This bowl is bland, warm, low-fat, and low-fiber, which empties the stomach faster and reduces reflux. Soft rice plus shredded chicken and one egg quietly delivers 22g protein in a tiny 340-calorie portion you can actually finish in small spoonfuls.
Ingredients
- 1/3 cup white jasmine rice (uncooked)
- 1.5 cups low-sodium chicken broth
- 2 oz shredded rotisserie chicken breast (skin removed)
- 1 large egg
- 1/4 tsp fresh grated ginger
- 1 thin scallion, sliced (green parts only, optional)
- 1/4 tsp kosher salt
- 1/2 tsp toasted sesame oil (optional)
Steps
- Rinse the jasmine rice under cool water until the water runs mostly clear, then drain well.
- Add rice and chicken broth to a small saucepan and bring to a gentle simmer over medium heat.
- Stir in the grated ginger and salt, cover loosely, and cook 15 minutes until rice is very soft and porridge-like.
- Fold in the shredded rotisserie chicken and warm through for 2 more minutes on low heat.
- Crack the egg directly into the hot rice, cover, and let sit off heat for 3 minutes until the white is just set.
- Transfer to a shallow bowl, drizzle with sesame oil if tolerated, and top with scallion greens. Eat slowly with small spoonfuls.
More GLP-1 friendly meals
High-protein Greek yogurt bowl
30g protein · 320 cal
Sheet-pan chicken thighs + roasted vegetables
45g protein · 480 cal
Pan-seared salmon + lentils
36g protein · 510 cal
Educational only — not medical or nutrition advice. Discuss diet changes with your prescriber, especially during GLP-1 dose titration when nausea and appetite shifts are common.