High Protein Chicken Burrito Bowls (Meal Prep)

One pot of rice, one skillet of chicken and beans, four containers. That is the whole plan for these high protein chicken burrito bowls, and it covers lunch from Monday to Thursday.

Each bowl holds cilantro lime rice, spiced chicken breast, black beans and corn, with fresh tomatoes, lime and avocado added the day you eat it. The chicken and the beans together carry most of the protein, so the bowls stay filling without any protein powder or special products.

Ingredients

For the cilantro lime rice

• 1 cup long-grain white rice, rinsed – rinsing removes surface starch, so the grains stay separate in the containers.
• 1 ½ cups water or low-sodium chicken broth – broth adds flavor without adding much salt.
• ¼ teaspoon salt
• 1 to 2 tablespoons lime juice – stirred in after cooking, when it tastes brightest.
• ¼ cup chopped fresh cilantro

For the chicken and beans

• 1 lb (450 g) boneless, skinless chicken breast, cut into bite-size pieces – small pieces cook through quickly and evenly.
• 4 teaspoons olive oil, divided
• 1 teaspoon chili powder, 1 teaspoon ground cumin and 1 teaspoon garlic powder – the classic burrito seasoning, no packet needed.
• 1 teaspoon kosher salt and ½ teaspoon black pepper
• 1 can (15 oz) black beans, drained and rinsed – rinsing removes the thick canning liquid and some of the sodium.
• 1 cup frozen corn, thawed

To finish (added on the day)

• 1 cup cherry tomatoes, halved, or a few spoonfuls of pico de gallo
• 1 avocado, diced just before eating
• Lime wedges

How to Make It

1. Cook the rice – 15 to 18 minutes, plus 5 minutes resting

Bring the rice, water or broth and salt to a boil in a medium saucepan. Lower the heat, cover and simmer for 15 to 18 minutes, until the liquid is absorbed. Take the pan off the heat and leave it covered for 5 minutes. When you tilt the pan, no liquid should run to the side, and the grains should be tender, not crunchy.

2. Season the chicken

While the rice cooks, toss the chicken pieces with the chili powder, cumin, garlic powder, salt and pepper in a bowl. Every piece should be coated in a thin, reddish layer of spice.

3. Cook the chicken – 6 to 8 minutes over medium-high heat

Heat 2 teaspoons of the olive oil in a large skillet over medium-high heat. Add the chicken in a single layer and cook for 6 to 8 minutes, stirring now and then, until browned on the outside and cooked through. Cut the thickest piece open: there should be no pink in the center. An instant-read thermometer should read 165°F (74°C).

4. Add the beans and corn – 2 to 3 minutes

Add the remaining 2 teaspoons of oil, the black beans and the corn to the skillet. Stir for 2 to 3 minutes, until everything is hot. The beans should look glossy and the corn should be steaming.

5. Finish the rice

Fluff the rice with a fork and stir in the lime juice and cilantro. Taste and add a pinch more salt if needed. The rice should smell clearly of lime, with green flecks all through it.

6. Fill the containers and cool

Divide the rice among four containers, then top with the chicken, beans and corn. Leave them open until the steam stops, then close the lids and refrigerate. The containers should feel only slightly warm before the lids go on.

Choosing the Chicken

Chicken breast is the leanest choice and gives the most protein for the fewest calories, which is why it is used here. Cutting it into small, even pieces before cooking is what keeps it juicy: small pieces cook through in a few minutes, before they have time to dry out, and they reheat evenly in the microwave later.

Boneless thighs are a good alternative if you prefer richer, more forgiving meat. They have a little more fat, so they stay tender even after several days in the refrigerator. Whichever you choose, the spice mix stays the same, and both are done at 165°F (74°C). Leftover roast or rotisserie chicken also works: shred it, then warm it with the beans and corn in step 4.

Packing the Bowls for the Week

The difference between a good meal prep bowl on Thursday and a sad one is what goes into the container on Sunday. Rice, chicken, beans and corn reheat well. Tomatoes, avocado and lime do not.

Keep the tomatoes in a separate small container, or chop them the morning you eat the bowl. Cut the avocado only when you are ready to eat, since a cut avocado darkens within hours. A lime wedge tucked into a small bag keeps for days and makes the reheated rice taste fresh again.

If you like a cold component, a spoonful of chicken street corn salad fits in the same container next to the rice and does not need reheating.

Storing and Reheating

Cool the bowls quickly and keep them in the refrigerator. Eat them within 3 to 4 days, which is the window the University of Illinois Extension gives for cooked leftovers, and reheat until steaming hot all the way through, to 165°F.

In the microwave, sprinkle a teaspoon of water over the rice, cover loosely and heat for about 2 minutes, stirring halfway. Then add the cold toppings. For longer storage, cooked rice and chicken can be frozen in flat freezer bags; thaw them overnight in the refrigerator before reheating.

Ways to Change It

• Brown rice: use it instead of white rice, but follow the cooking time on the package, as brown rice usually takes much longer.
• Smoky chicken: replace the chili powder with finely chopped chipotle in adobo for a deeper, smoky heat.
• Lettuce base: serve half the rice over chopped romaine for a lighter bowl.
• Breakfast version: the same spices work with eggs; see these high protein breakfast burritos.
• Different protein: sliced grilled chicken with chili lime sauce can replace the skillet chicken.

Frequently Asked Questions

How much protein is in each bowl?

Each bowl contains a quarter of a pound of chicken breast and a quarter of a can of black beans, plus rice and corn. As an estimate, that comes to roughly 35 g of protein per bowl. Use the nutrition panel of your own ingredients for an exact figure.

Can I eat the bowls cold?

Cooked rice and chicken that have been refrigerated properly can be eaten cold, though the rice is firmer. Most people prefer to reheat the base and keep the toppings cold.

Can I use chicken thighs?

Yes. Boneless thighs work the same way and stay juicy when reheated. Cook them until they reach 165°F (74°C), which may take a minute or two longer.

Is there a one-pot option?

For a version where rice and chicken cook together, try this creamy one-pot chicken and rice. For a breakfast prep box in the same style, these sausage and potato breakfast bowls follow the same container method.

High Protein Chicken Burrito Bowls

Meal prep chicken burrito bowls with cilantro lime rice, spiced chicken breast, black beans and corn. Four lunches in about 40 minutes.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 25 minutes mins

Total Time 40 minutes mins

Servings: 4 bowls

Course: Lunch, Main Course

Cuisine: Mexican

Calories: 530

Ingredients Method Notes

Ingredients

  

For the cilantro lime rice

• 1 cup long-grain white rice rinsed
• 1 1/2 cups water or low-sodium chicken broth
• 1/4 tsp salt
• 1-2 tbsp lime juice
• 1/4 cup chopped fresh cilantro

For the chicken and beans

• 1 lb boneless, skinless chicken breast cut into bite-size pieces
• 4 tsp olive oil divided
• 1 tsp chili powder
• 1 tsp ground cumin
• 1 tsp garlic powder
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 can black beans 15 oz, drained and rinsed
• 1 cup frozen corn thawed

To finish

• 1 cup cherry tomatoes halved, or pico de gallo
• 1 avocado diced just before eating
• lime wedges

Method

 

1. Bring the rice, water or broth and salt to a boil in a medium saucepan. Cover, lower the heat and simmer 15 to 18 minutes until the liquid is absorbed. Rest, covered, 5 minutes.
2. Toss the chicken with the chili powder, cumin, garlic powder, salt and pepper.
3. Heat 2 teaspoons oil in a large skillet over medium-high heat. Cook the chicken 6 to 8 minutes, until browned and 165°F (74°C) inside.
4. Add the remaining oil, the black beans and corn. Stir 2 to 3 minutes until hot.
5. Fluff the rice and stir in the lime juice and cilantro. Season to taste.
6. Divide the rice among 4 containers and top with the chicken, beans and corn. Cool uncovered, then close and refrigerate. Add tomatoes, avocado and lime the day you eat.

Notes

Storage: refrigerate up to 3 to 4 days; reheat to 165°F. Rice and chicken can be frozen in flat bags and thawed overnight in the fridge.

Make ahead: keep tomatoes, avocado and lime separate until serving.

Substitutions: boneless chicken thighs instead of breast; brown rice (follow package time); chipotle in adobo instead of chili powder.

Nutrition is an estimate, not a laboratory analysis.