Go Back

High Protein Chicken Burrito Bowl Meal Prep - Simple, Flavor-Packed, and Ready for the Week

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

Ingredients
  

  • Chicken: 2 pounds boneless, skinless chicken breast or thighs
  • Grains: 2 cups dry brown rice or jasmine rice
  • Beans: 2 cans (15 oz each) black beans, drained and rinsed
  • Veggies: 2 bell peppers (any color), 1 large red onion, 1 pint cherry tomatoes, 1–2 cups corn (frozen, canned, or fresh), 1 bunch cilantro
  • Seasonings: Chili powder, cumin, smoked paprika, garlic powder, onion powder, dried oregano, salt, black pepper
  • Fats: Olive oil or avocado oil
  • Acid: 2–3 limes
  • Sauce Base: 1–1.5 cups plain Greek yogurt (2% or nonfat)
  • Extras: Salsa, hot sauce, shredded cheese (optional), avocado (optional), pickled jalapeños (optional)
  • Meal Prep Gear: 5–6 airtight containers, sheet pan, skillet, pot or rice cooker

Method
 

  1. Cook the rice. Rinse 2 cups of rice until the water runs clear. Cook according to package directions (about 4 cups cooked). Fluff and let it cool slightly. Squeeze in a little lime juice and a pinch of salt for extra flavor.
  2. Prep the chicken. Pat dry and cut into bite-size chunks or keep as whole cutlets if you prefer slicing after cooking. In a bowl, mix 2 teaspoons chili powder, 1 teaspoon cumin, 1 teaspoon smoked paprika, 1 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/2 teaspoon dried oregano, 1 teaspoon salt, and 1/2 teaspoon black pepper. Toss chicken with 1–2 tablespoons oil and the spice mix.
  3. Cook the chicken. Use a hot skillet or grill pan over medium-high heat. Cook chunks 5–7 minutes, stirring occasionally, until browned and cooked through. For whole cutlets, cook 5–6 minutes per side. Rest a few minutes, then slice if needed.
  4. Sauté the peppers and onions. Slice 2 bell peppers and 1 red onion. In the same pan with a touch of oil, cook until slightly softened and charred at the edges, about 6–8 minutes. Season with salt, pepper, and a pinch of cumin.
  5. Warm the beans and corn. In a small pot, combine rinsed black beans and corn. Season with salt, pepper, a pinch of chili powder, and a squeeze of lime. Heat gently for 3–5 minutes.
  6. Make the high-protein sauce. Stir Greek yogurt with lime juice, a splash of water to thin, pinch of salt, and 1/2 teaspoon each garlic powder and smoked paprika. For heat, add hot sauce. This adds creaminess and protein without heavy calories.
  7. Chop fresh toppings. Halve cherry tomatoes, chop cilantro, and slice any optional avocado or pickled jalapeños. Keep fresh toppings separate if you plan to reheat bowls later.
  8. Assemble the bowls. In each container, add 3/4–1 cup cooked rice. Top with a generous portion of chicken, peppers/onions, black beans/corn, and tomatoes. Spoon over a dollop (2–3 tablespoons) of Greek yogurt sauce. Add cilantro. If using cheese or avocado, pack them in a separate small container.
  9. Cool and seal. Let containers cool on the counter for 15–20 minutes before sealing to prevent condensation. Label with the date.
  10. Reheat and serve. Reheat bowls in the microwave for 1–2 minutes. Add fresh toppings like avocado, extra yogurt sauce, salsa, or a squeeze of lime after heating.