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High Protein Chicken Burrito Meal Prep - Simple, Flavorful, and Ready for the Week

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Chicken: 2 pounds boneless, skinless chicken breasts (or thighs if you prefer)
  • Tortillas: 8–10 large whole wheat or high-fiber flour tortillas
  • Rice: 2 cups cooked brown rice (about 1 cup dry)
  • Beans: 2 cans black beans, drained and rinsed
  • Vegetables: 1 large red bell pepper, 1 large green bell pepper, 1 medium red onion, 1 cup corn (frozen or canned), 1 bunch cilantro
  • Seasonings: Chili powder, cumin, smoked paprika, garlic powder, onion powder, oregano, salt, black pepper
  • Wet ingredients: 2 tablespoons olive oil, 1 lime (juice), 1/2 cup salsa (your choice), 1/2 cup Greek yogurt (optional for extra protein)
  • Cheese (optional but recommended): 1–1.5 cups shredded cheddar or Mexican blend
  • Extras (optional): Hot sauce, jalapeño, avocado (for serving day-of), shredded lettuce (for serving day-of)

Method
 

  1. Cook the rice: Start your brown rice according to package directions. Fluff and let it cool slightly so it doesn’t steam the tortillas later.
  2. Prep the chicken: Pat chicken dry. In a small bowl, mix 2 teaspoons chili powder, 1 teaspoon cumin, 1 teaspoon smoked paprika, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/2 teaspoon oregano, 1 teaspoon salt, and 1/2 teaspoon black pepper. Toss chicken with 1 tablespoon olive oil and the spice mix.
  3. Cook the chicken: Heat a large skillet over medium-high with 1 tablespoon olive oil. Cook chicken 5–7 minutes per side until cooked through and lightly charred at the edges. Rest 5 minutes, then dice or shred.
  4. Sauté the veggies: In the same skillet, add sliced bell peppers and red onion with a pinch of salt. Cook 5–7 minutes until soft and slightly caramelized. Stir in corn for the last 2 minutes.
  5. Season the beans: In a small pot, warm black beans with a big pinch of cumin, chili powder, salt, and a splash of salsa. Simmer 3–4 minutes and remove from heat.
  6. Build a simple rice mix: In a bowl, combine cooked rice, juice of 1 lime, a handful of chopped cilantro, and a pinch of salt. This keeps the rice bright and flavorful.
  7. Set up your assembly line: Warm tortillas briefly to make them pliable. Lay them out and line up rice, beans, chicken, peppers/onion, cheese, and a spoonful of salsa or Greek yogurt.
  8. Assemble: For each burrito, add about 1/3 cup rice, 1/3 cup beans, 1/2 cup chicken, some veggies, and a sprinkle of cheese. Avoid overfilling; it makes rolling harder and reheating uneven.
  9. Roll tightly: Fold the sides in, pull the bottom over the filling, and roll snugly to seal. If meal prepping, keep wet add-ins like avocado or lettuce for serving day-of.
  10. Optional crisping: For a toasty exterior, place rolled burritos seam-side down in a dry skillet over medium heat for 1–2 minutes per side.
  11. Cool before storing: Let burritos cool on a rack 10–15 minutes to prevent soggy tortillas from trapped steam.