Tulo

High Protein Chicken Burrito Bowl Meal Prep Recipe

Roasting the chicken and peppers on one sheet pan while the rice simmers means everything finishes at nearly the same time, and portioning the seasoned components separately from the yogurt keeps the bowls from turning soggy over a week of storage.

Prep
15 min
Cook
40 min
Total
55 min
Servings
4

Ingredients

Servings4
  • 1 1/2 lb boneless, skinless chicken breast
  • 1 cup brown rice, uncooked
  • 1 1/2 cups black beans, cooked
  • 1 cup frozen corn kernels
  • 1 large red bell pepper, diced
  • 2 tbsp olive oil
  • 2 tbsp lime juice
  • 1 tsp ground cumin
  • 1 tsp chili powder
  • 1 tsp garlic powder
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1/4 cup fresh cilantro, chopped
  • 1/2 cup plain nonfat Greek yogurt

Nutrition per serving

Calories
664
Protein
67g
Carbs
64g
Fat
15g

Based on the recipe as written, one serving. Recalculates if you swap an ingredient above. An estimate only, exact values depend on the specific ingredients used.

Need different units or a different yield? Try our Conversion Calculator →

Instructions

  1. 1Preheat the oven to 425°F (220°C) and line a large sheet pan with parchment paper.
  2. 2Combine the brown rice with 2 cups (475ml) water in a saucepan, bring to a boil, cover, reduce heat to low, and simmer for 40-45 minutes until tender and the water is absorbed.
  3. 3Pat the chicken breasts dry and toss with 1 tablespoon olive oil, the cumin, chili powder, garlic powder, salt, and pepper.
  4. 4Toss the diced bell pepper with the remaining 1 tablespoon olive oil and spread it over one side of the sheet pan; place the seasoned chicken breasts on the other side.
  5. 5Roast for 20-25 minutes, until the chicken reaches an internal temperature of 165°F (74°C) and the peppers are lightly charred at the edges.USDA safe minimum for poultry: 165°F (74°C)
  6. 6While the chicken roasts, warm the black beans and corn together in a small saucepan over medium heat, about 5 minutes, until heated through.
  7. 7Let the chicken rest for 5 minutes, then slice or dice it.
  8. 8Divide the rice, black beans and corn, roasted peppers, and chicken evenly among 4 meal prep containers.
  9. 9Squeeze lime juice over each bowl and top with chopped cilantro; add a dollop of Greek yogurt to each container just before eating, not before storing.
How to Start Meal Prepping

Tips & variations

  • Swap the chicken breast for chicken thighs for a juicier bowl that holds up slightly better through several reheats.
  • Use quinoa or cauliflower rice in place of brown rice for a lower-carb version; cook time drops to about 15 minutes for quinoa.
  • A spoonful of your favorite salsa or a few dashes of hot sauce added at serving time perks up the flavor without adding prep steps.
  • This recipe doubles easily on one sheet pan if using a half-sheet pan and cooking the chicken in a single layer without crowding it.

Storage & reheating

Store the assembled bowls (without yogurt) in airtight containers in the refrigerator for up to 4 days. Reheat covered in the microwave for 2-3 minutes, stirring halfway through, then top with yogurt, lime, and cilantro after reheating. The chicken, rice, and beans also freeze well for up to 3 months; thaw overnight in the fridge before reheating.

Tips from the Tulo kitchen

  • Weighing the cooked chicken and rice into containers rather than eyeballing portions keeps the protein count consistent bowl to bowl.
  • Packing the lime juice and cilantro in a small separate container and adding them right before eating keeps their flavor brighter than mixing them in ahead of time.

FAQ

How much protein is in each bowl?

Each bowl comes to roughly 50 grams of protein, most of it from the 6-ounce portion of chicken breast, with the black beans and Greek yogurt adding a smaller amount.

Can I use chicken thighs instead of chicken breast?

Yes. Boneless, skinless thighs work well and are more forgiving if slightly overcooked, though they run a bit higher in fat and lower in protein per ounce than breast meat.

How long does this meal prep last in the fridge?

The rice, chicken, beans, and peppers keep well in airtight containers for up to 4 days. Add the yogurt topping fresh each time rather than storing it mixed in.

What can I use instead of rice to lower the carbs?

Cauliflower rice or riced broccoli both work; saute either for about 5 minutes instead of simmering, since they don't need the same cook time as brown rice.

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