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High Protein Low Calorie Chicken Enchilada Bowls - A Simple, Satisfying Meal Prep Favorite

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Chicken: 1.5–2 pounds boneless, skinless chicken breasts (or tenderloins)
  • Enchilada sauce: 2 cups red enchilada sauce (look for low-sugar, low-oil brands)
  • Broth: 1/2 cup low-sodium chicken broth (optional, for simmering)
  • Veggies: 1 large onion (diced), 1 red bell pepper (diced), 1 green bell pepper (diced), 1 cup corn kernels (fresh or frozen)
  • Beans: 1 can black beans, drained and rinsed
  • Base: 4 cups cooked cauliflower rice or 3 cups cooked brown rice or quinoa
  • Spices: Chili powder, cumin, smoked paprika, garlic powder, salt, black pepper
  • Light dairy (optional): 1/2 cup nonfat Greek yogurt or reduced-fat sour cream
  • Cheese (optional but nice): 1/2–3/4 cup reduced-fat shredded Mexican blend or cheddar
  • Fresh toppings: Cilantro, lime wedges, diced tomatoes, sliced green onions, jalapeño slices
  • Healthy add-ons (optional): Diced avocado, pickled jalapeños, salsa, hot sauce
  • Olive oil or avocado oil: 1 tablespoon

Method
 

  1. Prep your base: Cook cauliflower rice, brown rice, or quinoa according to package directions. Fluff and set aside.
  2. Season the chicken: Pat chicken dry. Sprinkle with 1 teaspoon chili powder, 1 teaspoon cumin, 1/2 teaspoon smoked paprika, 1/2 teaspoon garlic powder, 1/2 teaspoon salt, and a few cracks of black pepper.
  3. Sear the chicken: Heat 1 tablespoon oil in a large skillet over medium-high. Sear chicken 3–4 minutes per side until lightly browned.
  4. Simmer in sauce: Reduce heat to medium-low. Pour in 2 cups enchilada sauce and 1/2 cup broth (if using). Cover and simmer 10–12 minutes, or until the chicken is cooked through and shreds easily.
  5. Sauté veggies: While chicken simmers, in a second skillet lightly spray with oil. Sauté onion and bell peppers 5–6 minutes until tender. Stir in corn and black beans to warm through. Season with a pinch of salt and cumin.
  6. Shred the chicken: Transfer cooked chicken to a board and shred with two forks. Return to the skillet and toss in the sauce. Let it simmer uncovered 2–3 minutes to thicken.
  7. Build your bowls: Add your base to each bowl. Top with saucy shredded chicken, the veggie-bean mix, and a small sprinkle of cheese if using.
  8. Finish with fresh toppings: Add a spoonful of Greek yogurt, a squeeze of lime, chopped cilantro, and any extras like salsa, jalapeños, or avocado.
  9. Taste and adjust: Add hot sauce or an extra pinch of salt, if needed. Serve warm.