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Healthy High Protein Chicken Taco Protein Plates - Fresh, Fast, and Filling

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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Chicken: 1.5–2 pounds boneless, skinless chicken breasts (or tenders)
  • Seasonings: Chili powder, cumin, paprika, garlic powder, onion powder, oregano, salt, black pepper
  • Oil: Avocado oil or olive oil
  • Acid: 2 limes (zest and juice)
  • Base options (choose 1–2): Cooked brown rice, quinoa, or shredded romaine/spring mix
  • Beans: 1 can black beans, drained and rinsed
  • Veggies: Cherry tomatoes, red onion, bell peppers, corn (frozen or canned), and cilantro
  • Healthy fats: Avocado
  • Creamy element: Plain Greek yogurt (or light sour cream)
  • Salsa: Your favorite red or tomatillo salsa (low-sodium if possible)
  • Optional extras: Shredded reduced-fat cheese, pickled jalapeños, hot sauce, lime wedges

Method
 

  1. Cook the base: Prepare quinoa or brown rice according to package directions. Fluff and let cool. If using greens, wash and pat dry.
  2. Mix the taco seasoning: In a small bowl, combine 2 teaspoons chili powder, 1 teaspoon cumin, 1 teaspoon paprika, 1 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/2 teaspoon oregano, 3/4 teaspoon salt, and 1/2 teaspoon black pepper. Zest one lime and set aside.
  3. Prep the chicken: Pat chicken dry and slice into thin cutlets or bite-size pieces for faster cooking. Toss with 1 tablespoon oil, the seasoning blend, and lime zest. Add the juice of half a lime.
  4. Sear the chicken: Heat a large skillet over medium-high. Add a little oil. Cook chicken in a single layer, 3–4 minutes per side, until browned and cooked through (internal temp 165°F/74°C). Remove from heat and squeeze the other half of the lime over the top.
  5. Warm the beans and corn: In the same skillet, add the black beans and corn with a pinch of salt and cumin. Cook 2–3 minutes until heated.
  6. Chop the veggies: Halve cherry tomatoes, thinly slice red onion and bell peppers, and chop cilantro. Cube the avocado just before serving.
  7. Make a quick sauce: Stir 1/2 cup Greek yogurt with 2–3 tablespoons salsa, a squeeze of lime, and a pinch of salt. Adjust to taste. This becomes a creamy taco drizzle.
  8. Assemble the plates: Divide rice or quinoa (or greens) among plates or meal prep containers. Add chicken, beans and corn, tomatoes, peppers, onion, and avocado. Spoon salsa and the yogurt sauce over the top. Sprinkle with cilantro.
  9. Finish and serve: Add a light sprinkle of cheese if using, plus lime wedges and hot sauce. Enjoy warm or room temp.