High-Protein Chicken Burrito Bowls – Healthy Meal Prep Lunch
A clean-eating, high-protein burrito bowl made with lean chicken, brown rice, beans, and avocado. Balanced, macro-friendly, and perfect for weekly meal prep lunches.
Equipment
- Nonstick skillet or grill pan
- Rice cooker or saucepan
- Mixing bowls
- Measuring spoons
- Meal prep containers
Ingredients
- For the Chicken & Base
- 1 lb boneless skinless chicken breast, cubed
- 1 tbsp olive oil
- 1 cup cooked brown rice or quinoa for variation
- ½ cup black beans rinsed and drained
- ½ cup corn kernels fresh or frozen
- ½ cup diced tomatoes
- ¼ cup red onion finely chopped
- ½ avocado sliced
- Juice of ½ lime
- For Seasoning
- ½ tsp cumin
- ½ tsp chili powder
- ½ tsp smoked paprika
- ¼ tsp garlic powder
- Salt & black pepper to taste
- Optional Toppings
- Greek yogurt or light sour cream
- Salsa or pico de gallo
- Fresh cilantro
Instructions
- Cook the Chicken:
- Heat olive oil in a skillet over medium heat. Add cubed chicken and season with cumin, chili powder, paprika, garlic powder, salt, and pepper.
- Sauté for 6–8 minutes until golden brown and cooked through.
- Prepare the Base:
- In separate bowls or containers, layer cooked brown rice, black beans, corn, and diced tomatoes.
- Assemble the Bowls:
- Add cooked chicken on top of the base. Garnish with avocado slices, red onion, and a drizzle of lime juice.
- Add Toppings:
- Finish with a spoonful of Greek yogurt or salsa for creaminess and extra flavor.
- Store for Meal Prep:
- Divide into 4 airtight glass containers. Store in the refrigerator for up to 4 days. Enjoy cold or reheat before serving.
Notes
💡 Tips & Variations
Swap grains: Use quinoa or cauliflower rice for lower carbs.
Boost flavor: Add roasted peppers or sautéed onions for more depth.
Make it vegan: Replace chicken with tofu or chickpeas.
Add crunch: Top with shredded lettuce or pumpkin seeds before serving.
Storage tip: Keep avocado separate until serving to prevent browning.
⚡ Nutrition Facts (Per Serving)
NutrientAmountCalories420 kcalProtein38 gCarbs40 gFat10 gFiber7 g
🧠 Nutritional Highlights
✔️ High-quality lean protein for muscle repair
✔️ Fiber-rich black beans for digestive health
✔️ Heart-healthy fats from avocado and olive oil
✔️ Complex carbs for sustained energy 👩⚕️ Expert Tips Protein Power: Double the chicken to increase protein intake for training days. Make It Balanced: Follow a 40/30/30 macro split (protein/carbs/fat) by adjusting avocado and rice portions. Hydration Reminder: Pair with a water-based drink (cucumber or lemon-infused water) to aid digestion. Quick Prep Trick: Cook chicken and rice in bulk on Sunday for easy weekday assembly.
✔️ Fiber-rich black beans for digestive health
✔️ Heart-healthy fats from avocado and olive oil
✔️ Complex carbs for sustained energy 👩⚕️ Expert Tips Protein Power: Double the chicken to increase protein intake for training days. Make It Balanced: Follow a 40/30/30 macro split (protein/carbs/fat) by adjusting avocado and rice portions. Hydration Reminder: Pair with a water-based drink (cucumber or lemon-infused water) to aid digestion. Quick Prep Trick: Cook chicken and rice in bulk on Sunday for easy weekday assembly.