This burrito bowl gives you everything you love about a takeout bowl without the heaviness or price tag. It’s simple to prep, flavorful, and loaded with lean protein and fiber. You’ll get balanced meals ready for the week that actually taste good by day three.
No weird ingredients, no complicated steps—just a solid, crave-worthy meal that fits your goals.
What Makes This Special
- High protein, low calorie: Built around lean chicken, Greek yogurt, beans, and veggies to keep calories in check.
- Meal prep friendly: Holds up well in the fridge and reheats without turning soggy.
- Customizable: Swap proteins, grains, and toppings to match your taste and macros.
- Budget-smart: Uses affordable pantry staples like rice, beans, and frozen corn.
- Big flavor: Chili-lime seasoning, salsa, and fresh cilantro keep it lively.
Shopping List
- Protein: 1.5–2 lb boneless skinless chicken breast (or thighs if preferred)
- Carbs: 2 cups cooked brown rice or cauliflower rice (or a 1:1 mix)
- Beans: 1 can black beans, drained and rinsed
- Veggies: 2 bell peppers, 1 red onion, 1 cup corn (frozen or canned), 1 cup cherry tomatoes
- Greens: 1 head romaine or a bag of shredded lettuce
- Flavor boosters: 1 jar salsa, 1 lime, fresh cilantro, 1 avocado (optional for day-of)
- Yogurt sauce: 1 cup plain nonfat Greek yogurt, 1 clove garlic, lime juice, pinch of salt
- Spices: Chili powder, cumin, smoked paprika, garlic powder, onion powder, salt, pepper
- Oil: 1–2 tablespoons olive oil or avocado oil
How to Make It
- Cook the base: Make brown rice per package directions. For lower calories, use cauliflower rice or mix half and half. Fluff and set aside.
- Season the chicken: Cut chicken into bite-size pieces.
Toss with 1 tablespoon oil, 1 teaspoon each chili powder and cumin, 1/2 teaspoon smoked paprika, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, salt, and pepper. Add lime zest if you like.
- Sear the chicken: Heat a large skillet over medium-high. Cook chicken 6–8 minutes total until browned and cooked through.
Squeeze in half a lime and set aside.
- Sauté the veggies: In the same pan, add sliced bell peppers, sliced red onion, and a pinch of salt. Cook 4–6 minutes until slightly tender with some char. Stir in corn for the last minute.
- Prep the beans: Rinse black beans.
Warm briefly in the pan with a pinch of cumin and salt, or leave cold if you prefer.
- Make the yogurt sauce: Mix Greek yogurt, minced garlic, juice of half a lime, pinch of salt, and chopped cilantro. Thin with a teaspoon of water if needed.
- Chop fresh toppings: Halve cherry tomatoes and chop cilantro. Shred or chop the romaine.
- Assemble: Divide rice among 4–5 containers.
Top with chicken, peppers/onions/corn, and black beans. Keep lettuce, tomatoes, salsa, yogurt sauce, and avocado separate if possible.
- Finish: When ready to eat, add lettuce, tomatoes, a spoon of salsa, a drizzle of yogurt sauce, and a squeeze of lime. Add avocado just before serving.
Keeping It Fresh
- Store components separately: Keep cold toppings and sauce in small containers.
This prevents soggy greens.
- Cool before sealing: Let hot rice and chicken cool 15–20 minutes before lidding to avoid condensation.
- Fridge life: Base bowls last 4 days. Add fresh toppings day-of. Yogurt sauce keeps 4–5 days.
- Reheating: Warm the base bowl 60–90 seconds, then add cold toppings.
Don’t microwave lettuce or avocado.
Benefits of This Recipe
- Macro-friendly: High protein supports muscle and keeps you full.
- Fiber-rich: Beans, veggies, and brown rice help digestion and satiety.
- Low effort: One pan for chicken and veggies, minimal cleanup.
- Flexible calories: Adjust rice and sauce portions to hit your targets.
Common Mistakes to Avoid
- Overcooking chicken: Cut evenly and pull from heat as soon as it’s done to keep it juicy.
- Mixing everything at once: Storing greens and sauce with hot rice leads to sogginess.
- Skipping seasoning: Salt and acid (lime) bring the flavors together. Don’t skimp.
- Ignoring portion sizes: Rice and sauces add up. Measure if calories matter.
Alternatives
- Protein swap: Ground turkey, lean steak, shrimp, or tofu/tempeh with the same seasoning.
- Carb base options: Quinoa, farro, cauliflower rice, or a lettuce-heavy base for very low calories.
- Dairy-free sauce: Use a cashew-lime crema or avocado-lime puree instead of Greek yogurt.
- Extra veg: Add zucchini, mushrooms, or shredded cabbage to bulk it up for minimal calories.
- Spice level: Add chipotle powder, jalapeños, or hot salsa if you like heat.
FAQ
How many calories are in a serving?
With chicken breast, half brown rice/half cauliflower rice, beans, veggies, salsa, and yogurt sauce, most portions land around 400–500 calories.
Adjust rice and sauce to go lower or higher.
Can I freeze these bowls?
Freeze the base (rice, chicken, beans, sautéed veggies) without greens or sauce for up to 2 months. Thaw overnight, reheat, then add fresh toppings and sauce.
What if I don’t eat chicken?
Use firm tofu or tempeh. Press tofu, cube it, season the same way, and pan-sear until crisp.
It absorbs the spices nicely and keeps protein high.
How do I keep the chicken moist?
Cut evenly, don’t overcrowd the pan, and finish with lime juice. You can also marinate 30 minutes in lime juice, spices, and a teaspoon of oil.
Is white rice okay?
Yes. White rice reheats well and tastes great.
For fewer calories and more fiber, mix in cauliflower rice or choose brown rice.
Final Thoughts
This Low Cal High Protein Burrito Bowl Meal Prep hits that sweet spot of simple, tasty, and goal-friendly. With a few smart swaps and separate storage for toppings, you’ll get fresh-tasting bowls all week. Make it once, tweak it to your style, and you’ve got a reliable staple for busy days.