Low Calorie Meal Prep Chicken Burrito Bowls – Easy, Fresh, and Filling

Meal prep doesn’t have to be bland or complicated. These Low Calorie Meal Prep Chicken Burrito Bowls are fresh, satisfying, and easy to customize. They’ve got everything you want in a burrito—tender chicken, colorful veggies, and bold flavor—without the extra calories.

Make them once and enjoy a week of easy lunches or fast weeknight dinners. They’re budget-friendly, simple to assemble, and taste just as good on day three as they do on day one.

Low Calorie Meal Prep Chicken Burrito Bowls - Easy, Fresh, and Filling

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Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• Chicken: 1.5–2 pounds boneless, skinless chicken breasts (or thighs for extra juiciness)
• Seasonings: Chili powder, ground cumin, smoked paprika, garlic powder, onion powder, salt, black pepper, red pepper flakes (optional)
• Citrus and oils: 2 limes (zest and juice), olive oil or avocado oil
• Base: 2 cups cooked brown rice or cauliflower rice (for lower calories)
• Beans: 1 can black beans, drained and rinsed
• Corn: 1 cup corn (frozen, canned, or roasted)
• Veggies: 2 bell peppers (any color), 1 red onion, 1 pint cherry tomatoes
• Greens: 2 cups chopped romaine or shredded cabbage (optional but adds volume)
• Salsa components or store-bought pico: Tomatoes, red onion, jalapeño, cilantro, lime, salt (or grab ready-made pico de gallo)
• Yogurt sauce (optional): Plain nonfat Greek yogurt, lime juice, pinch of salt
• Toppings (optional): Cilantro, pickled jalapeños, hot sauce, avocado (use lightly for lower calories)

Method

 

1. Cook the base: Make brown rice according to package instructions, or sauté cauliflower rice with a little oil and salt until tender. Fluff and set aside.
2. Prep the chicken: Pat chicken dry. In a bowl, mix 1.5 teaspoons chili powder, 1 teaspoon cumin, 1 teaspoon smoked paprika, 1 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Add lime zest from one lime and 1 tablespoon oil. Toss chicken to coat.
3. Cook the chicken: Heat a large skillet over medium-high. Add a light drizzle of oil. Cook chicken 4–6 minutes per side, until browned and cooked through. Rest 5 minutes, then slice or cube.
4. Sauté the peppers and onions: In the same pan, add sliced bell peppers and red onion with a pinch of salt. Cook 5–7 minutes until tender-crisp. Remove from heat.
5. Warm the corn and beans: Add corn to the hot pan to lightly char for 2–3 minutes. Warm the black beans separately with a pinch of cumin and salt, or keep cold for a fresh contrast.
6. Make quick pico (or use store-bought): Combine diced tomatoes, minced red onion, chopped cilantro, a squeeze of lime, and salt. Add minced jalapeño for heat if you like.
7. Mix a light yogurt sauce (optional): Stir plain Greek yogurt with lime juice and a pinch of salt for a creamy, low-calorie drizzle.
8. Assemble the bowls: Divide rice (or cauliflower rice) among 4–5 meal prep containers. Top with chicken, peppers and onions, black beans, corn, cherry tomatoes or pico, and greens if using.
9. Add toppings: Spoon on pico and a small drizzle of yogurt sauce. Add cilantro and hot sauce to taste. If using avocado, slice right before eating to keep it fresh.
10. Adjust seasoning: Finish with fresh lime juice and a pinch of salt to brighten everything up.

Why This Recipe Works

• Balanced macros, low calories: Lean chicken, high-fiber veggies, and light toppings keep you full without weighing you down.
• Meal-prep friendly: The components hold up well in the fridge and reheat nicely.
• Big flavor, simple ingredients: Chili-lime seasoning, roasted corn, and pico add plenty of taste without heavy sauces.
• Customizable for diets: Easy to make low-carb, dairy-free, or high-protein with simple swaps.
• Budget-friendly staples: Uses pantry ingredients and affordable proteins and veggies.

Shopping List

• Chicken: 1.5–2 pounds boneless, skinless chicken breasts (or thighs for extra juiciness)
• Seasonings: Chili powder, ground cumin, smoked paprika, garlic powder, onion powder, salt, black pepper, red pepper flakes (optional)
• Citrus and oils: 2 limes (zest and juice), olive oil or avocado oil
• Base: 2 cups cooked brown rice or cauliflower rice (for lower calories)
• Beans: 1 can black beans, drained and rinsed
• Corn: 1 cup corn (frozen, canned, or roasted)
• Veggies: 2 bell peppers (any color), 1 red onion, 1 pint cherry tomatoes
• Greens: 2 cups chopped romaine or shredded cabbage (optional but adds volume)
• Salsa components or store-bought pico: Tomatoes, red onion, jalapeño, cilantro, lime, salt (or grab ready-made pico de gallo)
• Yogurt sauce (optional): Plain nonfat Greek yogurt, lime juice, pinch of salt
• Toppings (optional): Cilantro, pickled jalapeños, hot sauce, avocado (use lightly for lower calories)

Instructions

1. Cook the base: Make brown rice according to package instructions, or sauté cauliflower rice with a little oil and salt until tender. Fluff and set aside.
2. Prep the chicken: Pat chicken dry.

   In a bowl, mix 1.5 teaspoons chili powder, 1 teaspoon cumin, 1 teaspoon smoked paprika, 1 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Add lime zest from one lime and 1 tablespoon oil. Toss chicken to coat.

3. Cook the chicken: Heat a large skillet over medium-high.

   Add a light drizzle of oil. Cook chicken 4–6 minutes per side, until browned and cooked through. Rest 5 minutes, then slice or cube.

4. Sauté the peppers and onions: In the same pan, add sliced bell peppers and red onion with a pinch of salt.

   Cook 5–7 minutes until tender-crisp. Remove from heat.

5. Warm the corn and beans: Add corn to the hot pan to lightly char for 2–3 minutes. Warm the black beans separately with a pinch of cumin and salt, or keep cold for a fresh contrast.
6. Make quick pico (or use store-bought): Combine diced tomatoes, minced red onion, chopped cilantro, a squeeze of lime, and salt.

   Add minced jalapeño for heat if you like.

7. Mix a light yogurt sauce (optional): Stir plain Greek yogurt with lime juice and a pinch of salt for a creamy, low-calorie drizzle.
8. Assemble the bowls: Divide rice (or cauliflower rice) among 4–5 meal prep containers. Top with chicken, peppers and onions, black beans, corn, cherry tomatoes or pico, and greens if using.
9. Add toppings: Spoon on pico and a small drizzle of yogurt sauce. Add cilantro and hot sauce to taste.

   If using avocado, slice right before eating to keep it fresh.

10. Adjust seasoning: Finish with fresh lime juice and a pinch of salt to brighten everything up.

Storage Instructions

• Refrigeration: Store assembled bowls (without avocado) in airtight containers for up to 4 days. Keep pico and yogurt sauce in separate small containers to prevent sogginess.
• Freezing: You can freeze the chicken, rice, beans, and peppers in portions for up to 2 months. Add fresh toppings after reheating.
• Reheating: Microwave the base (chicken, rice, beans, peppers, corn) for 1–2 minutes until hot.

  Add cold toppings like pico, greens, and yogurt sauce after reheating.

• Fresh add-ins: Slice avocado or add extra lime just before eating.

Benefits of This Recipe

• Light yet filling: High fiber and protein keep you satisfied with fewer calories.
• Great for routine: Consistent, tasty lunches help you stick to your plan.
• Flexible ingredients: Swap bases and veggies based on what you have.
• Built-in portion control: Meal prep containers make servings simple.
• Nutritious variety: Colorful veggies add vitamins, minerals, and antioxidants.

Pitfalls to Watch Out For

• Too much oil: Measure your oil; it adds up quickly. A little goes a long way.
• Watery bowls: Keep pico and yogurt sauce separate until serving to avoid sogginess.
• Overcooked chicken: Pull it off the heat as soon as it hits 165°F (74°C). Let it rest before slicing.
• Sodium overload: Rinse canned beans and season with salt thoughtfully, especially if using store-bought salsa.
• Avocado browning: Add it fresh.

  If you must prep ahead, toss slices in lime juice and store tightly wrapped.

Recipe Variations

• Low-carb: Use all cauliflower rice and extra greens. Skip the beans or use a smaller portion.
• High-protein: Add extra chicken or a scoop of egg whites scrambled with spices. Use nonfat Greek yogurt for creamy sauce.
• Spicy: Add chipotle powder, pickled jalapeños, or a splash of hot sauce.
• Vegetarian: Swap chicken for grilled tofu or extra beans and roasted sweet potatoes.
• Grill it: Grill the chicken and corn for smoky flavor without extra oil.
• Cilantro-lime rice: Toss rice with lime juice, lime zest, and chopped cilantro for a bright base.
• Salsa verde swap: Use salsa verde instead of pico for a tangy twist.