High Protein Taco Chicken Meal Prep Bowls (Low Cal & Filling)

These taco chicken bowls are the kind of meal prep you actually look forward to eating. They’re bold, juicy, and loaded with fresh toppings that keep every bite interesting. Each bowl packs serious protein while staying light on calories, so you feel satisfied without the afternoon slump.

Make a batch on Sunday, and lunch is solved for days. It’s simple cooking with big payoff.

What Makes This Special

These bowls bring taco-night flavor to your weekday routine without the heavy extras. You get tender, well-seasoned chicken, a hearty base, and crisp toppings that hold up well in the fridge.

They’re built for balance and satiety, not just numbers. Plus, everything cooks in one pan and assembles quickly, which makes meal prep painless.

What You’ll Need

• 1.5 lbs (680 g) boneless skinless chicken breast, cut into bite-size pieces
• 1 tbsp olive oil (or avocado oil)
• 2 tbsp taco seasoning (store-bought or homemade)
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp kosher salt (adjust to taste)
• 1/2 tsp black pepper
• 1 cup salsa (thick, not watery)
• 1 red bell pepper, diced
• 1 small red onion, thinly sliced
• 2 cups cooked cauliflower rice or cooked brown rice/quinoa
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cup corn kernels (frozen, canned, or fresh)
• 1 avocado, sliced (add fresh the day you eat)
• Fresh cilantro, chopped
• Lime wedges, for serving
• Optional toppers: nonfat Greek yogurt, shredded lettuce, sliced jalapeño, hot sauce

Step-by-Step Instructions

1. Prep the base: Cook your cauliflower rice or grain of choice. Keep it plain or squeeze in some lime and a pinch of salt for brightness.
2. Season the chicken: Pat chicken dry.

   Toss with taco seasoning, garlic powder, onion powder, salt, and pepper until evenly coated.

3. Sauté the veggies: Heat half the oil in a large skillet over medium-high heat. Cook bell pepper and red onion with a pinch of salt for 3–4 minutes until slightly tender. Remove to a plate.
4. Cook the chicken: Add remaining oil to the skillet.

   Sear chicken in a single layer for 4–5 minutes, flip, and cook another 3–4 minutes until browned and cooked through.

5. Add salsa: Stir in salsa and simmer 1–2 minutes to glaze the chicken and keep it juicy. Return peppers and onions to the pan and toss.
6. Assemble bowls: Divide rice/cauliflower rice into 4 meal prep containers. Add chicken mixture, black beans, and corn.

   Top with cherry tomatoes and cilantro.

7. Finish and store: Let cool slightly before sealing. Add avocado, yogurt, lettuce, and lime the day you plan to eat to keep everything fresh.

Keeping It Fresh

Store bowls in airtight containers for up to 4 days in the fridge. Keep wet toppings separate: avocado, yogurt, salsa extras, and lettuce are best added right before eating.

Reheat the base (rice, chicken, beans, corn) for 60–90 seconds, then top with fresh items. If freezing, store just the chicken and rice for up to 2 months and add fresh toppings after reheating.

Why This is Good for You

• High protein: Chicken and beans deliver a solid protein hit that keeps you full longer.
• Lower calorie: Using cauliflower rice and lean chicken cuts calories while keeping volume.
• Fiber-rich: Beans, corn, and veggies support digestion and steady energy.
• Nutrient-dense: Tomatoes, peppers, and cilantro add antioxidants and vitamins without extra calories.

Pitfalls to Watch Out For

• Watery bowls: Thin salsa can make the chicken soupy. Use a thick salsa or simmer a bit longer.
• Dry chicken: Don’t overcook.

  Bite-size pieces cook fast—pull them as soon as they’re done.

• Soggy toppings: Keep avocado, lettuce, and yogurt separate until serving.
• Hidden sodium: Canned beans and store-bought seasoning can be salty. Rinse beans and taste as you go.

Variations You Can Try

• Swap the protein: Use ground turkey, extra-lean beef, or tofu crumbles with the same seasoning.
• Different base: Switch to cilantro-lime brown rice, quinoa, or a bed of shredded lettuce for a lighter, no-reheat bowl.
• Spice level: Add chipotle powder or diced jalapeños for heat, or keep it mild with a creamy yogurt swirl.
• Veg boost: Toss in zucchini, mushrooms, or shredded cabbage for extra volume and fiber.
• Dairy-free creamy: Replace yogurt with mashed avocado or a squeeze of lime plus a drizzle of olive oil.

FAQ

How many calories and protein per bowl?

Approximate per bowl with cauliflower rice: 380–450 calories and 35–40g protein, depending on salsa, beans, and toppings. Using brown rice will add calories; using less corn or a lighter salsa reduces them.

Can I make this with rotisserie chicken?

Yes.

Shred the chicken, warm it in the skillet with taco seasoning and a splash of salsa, then assemble as usual. It’s fast and still flavorful.

How do I keep avocado from browning?

Slice it fresh the day you eat. If prepping ahead, toss slices with lime juice and store tightly wrapped with minimal air exposure.

Is this good for weight loss?

It can be.

The bowls are high in protein and fiber, help control hunger, and are easy to portion. Stick with cauliflower rice and measure add-ons like avocado and cheese if you’re tracking calories.

Can I make it vegetarian?

Absolutely. Swap chicken for extra beans or tofu.

Season and sear tofu until crisp, then glaze with salsa just like the chicken.

Wrapping Up

These High Protein Taco Chicken Meal Prep Bowls are simple, satisfying, and built for busy weeks. They’re big on flavor, easy to scale, and flexible with whatever you have on hand. Prep once, enjoy for days, and feel good about what’s in your lunch.

High Protein Taco Chicken Meal Prep Bowls (Low Cal & Filling) - Simple, Flavor-Packed Lunches

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Servings 4 servings

Ingredients

  

• 1.5 lbs (680 g) boneless skinless chicken breast, cut into bite-size pieces
• 1 tbsp olive oil (or avocado oil)
• 2 tbsp taco seasoning (store-bought or homemade)
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp kosher salt (adjust to taste)
• 1/2 tsp black pepper
• 1 cup salsa (thick, not watery)
• 1 red bell pepper, diced
• 1 small red onion, thinly sliced
• 2 cups cooked cauliflower rice or cooked brown rice/quinoa
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cup corn kernels (frozen, canned, or fresh)
• 1 avocado, sliced (add fresh the day you eat)
• Fresh cilantro, chopped
• Lime wedges, for serving
• Optional toppers: nonfat Greek yogurt, shredded lettuce, sliced jalapeño, hot sauce

Instructions

 

• Prep the base: Cook your cauliflower rice or grain of choice. Keep it plain or squeeze in some lime and a pinch of salt for brightness.
• Season the chicken: Pat chicken dry.Toss with taco seasoning, garlic powder, onion powder, salt, and pepper until evenly coated.
• Sauté the veggies: Heat half the oil in a large skillet over medium-high heat. Cook bell pepper and red onion with a pinch of salt for 3–4 minutes until slightly tender. Remove to a plate.
• Cook the chicken: Add remaining oil to the skillet.Sear chicken in a single layer for 4–5 minutes, flip, and cook another 3–4 minutes until browned and cooked through.
• Add salsa: Stir in salsa and simmer 1–2 minutes to glaze the chicken and keep it juicy. Return peppers and onions to the pan and toss.
• Assemble bowls: Divide rice/cauliflower rice into 4 meal prep containers. Add chicken mixture, black beans, and corn.Top with cherry tomatoes and cilantro.
• Finish and store: Let cool slightly before sealing. Add avocado, yogurt, lettuce, and lime the day you plan to eat to keep everything fresh.