1 serving (medium) of Chicken Chickpea Pilaf (200 g) has 308 calories. That works out to 154 calories per 100 g. It contains 43.2 g of carbs, 16.2 g of protein, 6.4 g of fat and 5.4 g of fiber. Its 0.3 mg of Copper covers 29% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.

What is Chicken Chickpea Pilaf?

Chicken chickpea pilaf brings together rice, chicken and chickpeas in a filling dish familiar in Turkish home cooking and at street-side pilaf shops. The rice is often cooked with stock, while the chickpeas add a tender, slightly nutty bite. Recipes vary: chicken may be mixed through the rice or arranged on top, making the dish easy to serve as a complete meal.

In Turkey it is commonly enjoyed with pickles, yoghurt or ayran; elsewhere, a crisp salad makes a fresh companion. The combination provides carbohydrates from rice, protein from chicken and chickpeas, and fibre from the legumes. For a lighter serving, use modest amounts of oil and add extra vegetables or salad.

Chicken Chickpea Pilaf Nutrition Facts

Selected: 100 g

154

KCAL / 100G

Carbs

21.6g

· 8% DV

Protein

8.1g

· 16% DV

Fat

3.2g

· 4% DV

Fiber

2.7g

· 10% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 59% · Protein 22% · Fat 19%

Chicken Chickpea Pilaf Vitamins & Minerals

Vitamins

0.09mg · 8% DV

1.2mg · 8% DV

0.14mg · 8% DV

B12

0.19µg · 8% DV

Minerals

Selenium

7.6µg · 14% DV

Phosphorus

82mg · 12% DV

Zinc

1mg · 9% DV

Sodium

190mg · 8% DV

How Nutritious Is Chicken Chickpea Pilaf?

Nutrient density

Medium

55/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

50/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Chicken Chickpea Pilaf Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Chicken Chickpea Pilaf

To burn the 154 calories in 100 g:

🚶

38min

Walking (5 km/h)

🏃

16min

Running (8 km/h)

🚴

21min

Cycling

🏊

18min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Chicken Chickpea Pilaf Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Chicken Chickpea Pilaf Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Chicken Chickpea Pilaf Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Chicken Chickpea Pilaf Fat Profile

SATURATED

0.8g

MONOUNSATURATED

1.1g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 10.7:1

Above the ideal 4:1 (10.7:1).

Compare Chicken Chickpea Pilaf

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Chicken Chickpea Pilaf vs Bulgur Pilaf34 kcal more per 100 g

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Chicken Chickpea Pilaf vs Whole wheat pasta30 kcal more per 100 g

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Chicken Chickpea Pilaf vs Breadstick256 kcal fewer per 100 g

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Chicken Chickpea Pilaf vs Simit186 kcal fewer per 100 g

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Foods Similar to Chicken Chickpea Pilaf

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Chicken Chickpea Pilaf

How do you make chicken chickpea pilaf?

Chicken chickpea pilaf is made by cooking rice with cooked chicken, chickpeas, and stock, often using the broth from poaching the chicken. Sauté the rinsed rice first, add the chicken and chickpeas with hot stock, then cook until the rice is tender.

What rice is best for chicken chickpea pilaf?

Long-grain rice, such as basmati, works well in chicken chickpea pilaf because the grains tend to stay separate. Rinse it before cooking to remove surface starch, and adjust the liquid to the rice variety so the pilaf does not turn mushy.

Can I use canned chickpeas in chicken chickpea pilaf?

Yes, canned chickpeas work in chicken chickpea pilaf. Drain and rinse them first, then stir them in with the rice and stock so they warm through without breaking apart. Since canned chickpeas are already cooked, they do not need a separate boiling step.

Should the chicken be cooked before adding it to chicken chickpea pilaf?

Yes, cook the chicken before adding it to chicken chickpea pilaf, or use small pieces that can cook safely and fully in the pot. Poaching whole pieces first is a popular approach because the resulting broth can also flavor the rice.

Where does chicken chickpea pilaf come from?

Chicken chickpea pilaf is a home-style combination found across several cuisines rather than a dish with one universally agreed origin. Rice cooked with meat and legumes is common in West and Central Asia and the Middle East, with ingredients and seasoning varying by region.

How do you keep chicken chickpea pilaf from getting mushy?

To keep chicken chickpea pilaf from getting mushy, rinse and drain the rice, use an appropriate amount of stock, and avoid stirring it repeatedly while it cooks. Let it rest covered after cooking, then gently fluff it with a fork before serving.

What can I serve with chicken chickpea pilaf?

Serve chicken chickpea pilaf with a crisp salad, yogurt, or a cucumber-based side to balance the rich rice and chicken. Pickles or a squeeze of lemon also add brightness, while flatbread can make the meal more substantial.

Can you freeze chicken chickpea pilaf?

Yes, chicken chickpea pilaf can be frozen in airtight, meal-sized containers once it has cooled promptly. Thaw it in the refrigerator and reheat until steaming hot throughout. The rice may soften slightly after freezing, but the dish remains practical for make-ahead meals.

How long does chicken chickpea pilaf last in the fridge?

Chicken chickpea pilaf keeps for about 3–4 days in the refrigerator when promptly chilled and stored in a covered container. Reheat only the portion you plan to eat, making sure it is hot throughout, rather than repeatedly warming the whole batch.

Can you make chicken chickpea pilaf with leftover roast chicken?

Yes, leftover roast chicken is a convenient substitute in chicken chickpea pilaf. Add shredded, fully cooked chicken near the end of cooking so it heats through without drying out; use stock separately to flavor and cook the rice.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026