Healthy High Protein Chicken Burrito Bowls – Meal Prep Friendly and Seriously Satisfying
These burrito bowls pack big flavor, lots of texture, and a hefty dose of protein that actually keeps you full. They’re easy to build, simple to customize, and great for meal prep. Think juicy seasoned chicken, fluffy rice, crisp veggies, and creamy toppings—all in one balanced bowl.
You can make them mild or spicy, low-carb or extra hearty. Once you try this method, you’ll put it on repeat for busy weeks and quick, healthy lunches.
Healthy High Protein Chicken Burrito Bowls - Meal Prep Friendly and Seriously Satisfying
Ingredients
Method
- Cook the rice: Make your rice according to package directions. Fluff with a fork. If you like, stir in lime zest, a squeeze of lime juice, and chopped cilantro for extra flavor.
- Prep the chicken: Pat chicken dry and cut into bite-sized pieces or thin strips. In a bowl, toss with 1 tablespoon oil, 1 teaspoon salt, 1/2 teaspoon pepper, 1 tablespoon chili powder, 2 teaspoons cumin, 1 teaspoon smoked paprika, 1 teaspoon garlic powder, and 1/2 teaspoon onion powder.
- Sauté the veggies: Slice bell peppers and red onion. Heat a large skillet over medium-high, add a drizzle of oil, and cook veggies with a pinch of salt until crisp-tender and lightly charred, about 5–7 minutes. Transfer to a plate.
- Cook the chicken: In the same skillet, add a bit more oil if needed. Cook chicken in a single layer until browned and cooked through, about 6–8 minutes, stirring once or twice. Squeeze in a little lime juice at the end to brighten it up.
- Warm the beans and corn: In a small pan or the microwave, heat black beans and corn with a pinch of salt, cumin, and lime juice.
- Prep toppings: Dice avocado, chop cilantro, and slice a lime into wedges. Stir a pinch of salt and lime juice into Greek yogurt for a quick, tangy sauce.
- Assemble bowls: Start with rice (or greens for a lighter bowl). Add chicken, peppers and onions, black beans, and corn. Top with avocado, salsa or pico, Greek yogurt, cilantro, and a squeeze of lime. Add cheese or hot sauce if you like.
- Taste and adjust: Add salt, more lime, or extra salsa to balance flavors. You want it bright, savory, and a little smoky.
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Why This Recipe Works
This recipe balances flavor, texture, and nutrition without a lot of fuss. It uses a simple spice blend that gives the chicken a bold, smoky kick without needing a marinade.
The bowl format keeps everything modular, so you can swap in what you have and avoid food waste. Fresh add-ins like lime, cilantro, and pico de gallo brighten it up, while Greek yogurt stands in for sour cream to boost protein and cut fat. The end result is a filling bowl that’s easy to assemble and just as good the next day.
Shopping List
- Chicken: 1.5 pounds boneless, skinless chicken breast (or thighs)
- Grains: 2 cups cooked brown rice or white rice (or cauliflower rice)
- Beans: 1 can black beans, drained and rinsed
- Corn: 1 cup corn kernels (frozen, fresh, or canned)
- Veggies: 1 red bell pepper, 1 yellow bell pepper, 1 small red onion
- Greens: 2 cups chopped romaine or mixed greens (optional but great for crunch)
- Avocado: 1–2 ripe avocados
- Salsa or Pico de Gallo: store-bought or homemade
- Greek Yogurt: plain, for a creamy topping
- Limes: 2–3, for zest and juice
- Cilantro: a small bunch
- Olive Oil: or avocado oil
- Spices: chili powder, ground cumin, smoked paprika, garlic powder, onion powder
- Salt and Pepper
- Optional Extras: shredded cheddar or cotija, jalapeño, hot sauce, pickled red onions
Instructions
- Cook the rice: Make your rice according to package directions.
Fluff with a fork. If you like, stir in lime zest, a squeeze of lime juice, and chopped cilantro for extra flavor.
- Prep the chicken: Pat chicken dry and cut into bite-sized pieces or thin strips. In a bowl, toss with 1 tablespoon oil, 1 teaspoon salt, 1/2 teaspoon pepper, 1 tablespoon chili powder, 2 teaspoons cumin, 1 teaspoon smoked paprika, 1 teaspoon garlic powder, and 1/2 teaspoon onion powder.
- Sauté the veggies: Slice bell peppers and red onion.
Heat a large skillet over medium-high, add a drizzle of oil, and cook veggies with a pinch of salt until crisp-tender and lightly charred, about 5–7 minutes. Transfer to a plate.
- Cook the chicken: In the same skillet, add a bit more oil if needed. Cook chicken in a single layer until browned and cooked through, about 6–8 minutes, stirring once or twice.
Squeeze in a little lime juice at the end to brighten it up.
- Warm the beans and corn: In a small pan or the microwave, heat black beans and corn with a pinch of salt, cumin, and lime juice.
- Prep toppings: Dice avocado, chop cilantro, and slice a lime into wedges. Stir a pinch of salt and lime juice into Greek yogurt for a quick, tangy sauce.
- Assemble bowls: Start with rice (or greens for a lighter bowl). Add chicken, peppers and onions, black beans, and corn.
Top with avocado, salsa or pico, Greek yogurt, cilantro, and a squeeze of lime. Add cheese or hot sauce if you like.
- Taste and adjust: Add salt, more lime, or extra salsa to balance flavors. You want it bright, savory, and a little smoky.
Keeping It Fresh
For meal prep, store components separately for the best texture.
Keep chicken, rice, beans, and corn in one container and fresh toppings (greens, pico, cilantro, lime wedges, and avocado) in another. Avocado browns quickly, so slice it right before serving or toss it with lime juice and store tightly covered.
Refrigerate cooked components for up to 4 days. Reheat the base in the microwave, then add cool toppings.
If using cauliflower rice or lots of greens, keep them cold so the bowl doesn’t get soggy.
Why This is Good for You
- High protein: Chicken and Greek yogurt help keep you full and support muscle recovery.
- Fiber-rich: Black beans, veggies, and brown rice support digestion and steady energy.
- Healthy fats: Avocado adds creaminess and helps you absorb fat-soluble vitamins.
- Balanced plate: Protein, complex carbs, and colorful produce make this a satisfying, nutrient-dense meal.
- Lower sodium option: Making it at home lets you control salt and skip heavy sauces.
Common Mistakes to Avoid
- Overcrowding the pan: This steams the chicken and veggies. Cook in batches for good browning.
- Skipping seasoning: Salt and spices are key. Taste as you go and finish with lime for brightness.
- Soggy bowls: Keep hot and cold components separate until serving.
Drain beans and corn well.
- Dry chicken: Don’t overcook. Thin, even pieces cook quickly; pull them when just done.
- Relying only on salsa for flavor: Use the spice blend, lime, and cilantro to layer flavors.
Variations You Can Try
- Low-carb: Swap rice for cauliflower rice or extra greens. Add more peppers and avocado.
- Spicy chipotle: Stir chopped chipotle in adobo into the yogurt sauce or toss with the chicken.
- Citrus herb: Add orange zest and extra lime to the chicken, and finish with fresh cilantro and a touch of mint.
- BBQ-twist: Use smoked paprika, a touch of brown sugar, and a drizzle of your favorite light BBQ sauce.
- Veg-forward: Add sautéed zucchini, roasted sweet potato, or shredded cabbage for crunch.
- Cheesy bake: Layer rice, beans, and chicken in an oven-safe dish, sprinkle cheese, and broil for 2–3 minutes before topping with fresh salsa and yogurt.
FAQ
How much protein is in a bowl?
It depends on your portions, but a typical bowl with 6 ounces of chicken, black beans, and Greek yogurt can land around 40–50 grams of protein.
Add a little cheese or extra yogurt to push it higher.
Can I use rotisserie chicken?
Yes. Shred it and warm it with the spice blend and a splash of lime. It’s fast and still flavorful.
What’s the best rice to use?
Brown rice adds fiber and a nutty flavor, while white rice is fluffy and mild.
Both work. For a lighter option, use cauliflower rice or a mix of rice and greens.
How do I keep the chicken juicy?
Cut it into even pieces, cook over medium-high heat, and avoid overcooking. Rest it for a couple of minutes before assembling your bowl.
Are these good for meal prep?
Absolutely.
Store components separately and assemble just before eating. Add avocado fresh for the best texture and color.
Can I make it dairy-free?
Swap Greek yogurt for a dairy-free yogurt or a simple cashew-lime crema. Skip the cheese, and you’re set.
What if I don’t like black beans?
Use pinto beans, chickpeas, or skip beans entirely and add more veggies or extra chicken to keep protein high.
How spicy is it?
It’s mild as written.
For heat, add cayenne, jalapeño, chipotle, or hot sauce. For no heat, use sweet paprika instead of smoked and skip spicy toppings.
Wrapping Up
These Healthy High Protein Chicken Burrito Bowls are simple, flexible, and genuinely satisfying. The method is easy, the ingredients are everyday staples, and the flavors hit that fresh, zesty, smoky sweet spot.
Prep a batch on Sunday, and you’ll have grab-and-go meals all week that don’t feel like a compromise. Customize your bowl, squeeze on extra lime, and enjoy a meal that works as hard as you do.
Printable Recipe Card
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