This one-pan, quick weeknight meal comes together with 15-minute assembly on meal-prep day. Juicy chipotle lime chicken, fluffy cilantro lime rice, black beans, corn, and avocado stack into a takeout-level bowl with 52g protein per serving. Make four bowls in about 35 minutes, stash the hot set for the week, and add crisp romaine and fresh toppings right before you eat.
Want a fast non-chicken option tonight? Try our 20-Minute Salmon Veggie Bowl a quick, high-protein bowl in one pan.
Table of Contents
Quick Navigation: High-Protein Chicken Burrito Bowls
Recipe at a glance
- Protein: 52 g per bowl
- Calories: ~560 kcal
- Time: ~35 minutes
- Method: skillet sear or air fryer
- Meal prep: 4 days fridge; 2–3 months freezer (hot set only)
- Pan size: 12 inch skillet
- Difficulty: easy weeknight
Why these burrito bowls work
A high-protein bowl wins on juicy chicken + fluffy rice + fresh toppings. Small chicken cubes marinate briefly in oil, lime, salt, and chipotle so they brown fast while staying tender. A five-minute rest keeps juices in. Rinsed long-grain rice simmers with a slightly lower water ratio, finishes with a ten-minute covered rest, then gets lime and cilantro for aroma. For meal prep, we split components into a hot set (rice, chicken, beans, corn) and a cool set (romaine, tomatoes, avocado, onion). Keeping them separate preserves snap and color all week.
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High-Protein Chicken Burrito Bowls
- Total Time: 35 minutes
- Yield: 4 bowls 1x
Description
High-protein chipotle-lime chicken with cilantro-lime rice and classic burrito bowl toppings. Great for quick weeknights and meal prep.
Ingredients
1½ lb boneless skinless chicken breasts, cubed
1 tbsp olive oil
Zest of 1 lime + 2 tbsp lime juice
3 chipotle chiles in adobo, minced + 1 tbsp adobo
1 tsp garlic powder
1 tsp kosher salt
½ tsp ground cumin optional
1 cup long-grain white rice, rinsed
1½ cups water
½ tsp kosher salt
Zest of 1 lime + 2 tbsp lime juice
¼ cup chopped cilantro
1 can black beans, drained and rinsed
1 cup corn kernels
2 cups chopped romaine
1 cup cherry tomatoes, halved
1 small avocado, sliced
¼ cup minced red onion
Instructions
1. Marinate chicken with oil, lime, chipotles with adobo, garlic, salt, and cumin 15 to 30 minutes.
2. Cook rice with water and salt 12 minutes, rest 10; fold in lime and cilantro.
3. Sear chicken in a hot skillet in two batches 4 to 5 minutes per side to 165°F; rest 5 minutes.
4. Warm black beans and corn with a pinch of salt 2 to 3 minutes.
5. Assemble bowls with rice, chicken, beans, corn, romaine, tomatoes, avocado, and onion.
6. For meal prep, pack hot components together and keep fresh toppings separate.
Notes
Meal prep: fridge up to 4 days; freeze hot set 2 to 3 months.
Air fryer chicken option: 400°F for 8 to 10 minutes to 165°F.
Protein boost: add Greek-yogurt lime crema.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Dinner, Meal Prep
- Method: Skillet, Air Fryer option
- Cuisine: Tex-Mex
Nutrition
- Serving Size: 1 bowl
- Calories: 520
- Sugar: 6
- Sodium: 780
- Fat: 14
- Saturated Fat: 3
- Unsaturated Fat: 10
- Trans Fat: 0
- Carbohydrates: 62
- Fiber: 11
- Protein: 48
- Cholesterol: 115
Ingredients
Chipotle lime chicken
- 2 lb boneless skinless chicken breasts, cut in ¾ inch cubes
- 1 tbsp olive oil
- Zest of 1 lime + 2 tbsp lime juice
- 3 canned chipotle chiles in adobo, minced, plus 1 tbsp adobo sauce
- 1 tsp garlic powder
- 1 tsp kosher salt
- Optional: 1 tsp ground cumin
Cilantro lime rice
- 1 cup long-grain white rice, rinsed
- 1½ cups water
- ½ tsp kosher salt
- Zest of 1 lime + 2 tbsp lime juice
- ¼ cup chopped cilantro
Bowl build
- 1 can black beans, drained and rinsed
- 1 cup corn kernels, thawed if frozen
- 2 cups chopped romaine
- 1 cup cherry tomatoes, halved
- 1 small avocado, sliced
- ¼ cup minced red onion
- Optional: sliced jalapeño, Greek-yogurt lime crema, salsa
Step-by-step instructions
- Marinate the chicken
In a bowl, mix olive oil, lime zest and juice, minced chipotles with adobo, garlic powder, salt, and cumin if using. Add chicken and toss to coat. Marinate 15–30 minutes while you start the rice. Short, sharp marinade = flavor without mush. - Cook the rice
Rinse rice until the water runs nearly clear. Combine rice, water, and salt in a pot. Bring to a boil, cover, lower heat, and simmer 12 minutes without peeking. Remove from heat and rest 10 minutes covered. Fluff, then fold in lime zest, lime juice, and cilantro. - Sear the chicken
Heat a 12 inch skillet over medium-high until a drop of water sizzles. Add a thin film of oil. Sear the chicken in two batches 4–5 minutes per side until deep golden and 165°F internal. Rest 5 minutes; chop any larger pieces to bite size. - Warm the beans and corn
In the same pan over medium, add black beans and corn with a splash of water and a pinch of salt; stir 2–3 minutes to heat through. Pan fond = bonus flavor. - Assemble bowls
Divide rice among 4 bowls. Top with chicken, warm beans and corn, romaine, tomatoes, avocado, and red onion. Finish with jalapeño or crema if you like. - Meal-prep workflow
Pack the hot set (rice, chicken, beans, corn) together; cool fully before sealing. Pack the cool set (romaine, tomatoes, avocado, onion) separately. Keep crema/salsa in small lidded cups.
Macros & calories (per bowl)
Approx. 560 kcal • 52 g protein • 60 g carbs • 16 g fat • 11 g fiber. Calculated from 2 lb raw chicken breast cooked to temp, ¼ can black beans per bowl, and one small avocado divided across bowls. For more protein, add a spoon of Greek-yogurt crema or increase beans to ½ cup per bowl. Protein is calculated using cooked chicken breast values from USDA FoodData Central.
Cilantro lime rice options (choose your base)
- Brown rice
Swap 1 cup uncooked brown rice. Simmer 35–40 minutes, rest 10, then finish with lime and cilantro. Chewier texture, more fiber, slight protein bump. - Quinoa
Swap 1 cup quinoa + 1¾ cups water. Rinse well, simmer 15 minutes, rest 5. Lighter, fluffy, and a touch more protein. Craving pasta for meal prep? Our Cottage Cheese Mousse hits creamy comfort with extra protein. - Cauliflower rice
Sauté 4 cups cauli-rice in 1 tbsp oil for ~5 minutes until just tender. Season, then fold in lime and cilantro. Best low-carb option with the same bright flavor.
Meal prep & storage (4 days)
- Fridge: hot set keeps up to 4 days in airtight containers. Cool before lidding to avoid condensation.
- Freezer: hot set freezes 2–3 months; thaw overnight or reheat from frozen, stirring once.
- Reheat: add 1 tbsp water, cover loosely, and microwave 90–120 seconds to steaming or 165°F. Add fresh toppings after reheating.
- Do not freeze: lettuce, tomatoes, avocado, or crema.
Substitutions & variations
- Mild family version: ½–1 chipotle + 1 tsp adobo. Dice chicken small for kid-friendly bites.
- Air fryer chicken: 400°F for 8–10 minutes, shake once, to 165°F. Rest before slicing.
- Protein swaps: chicken thighs (richer, forgiving), shrimp (fast), firm tofu (vegetarian). For steak, try chili powder + a splash of orange juice.
- Greek-yogurt lime crema: ½ cup plain Greek yogurt + 1 tbsp lime juice + pinch of salt. Drizzle over bowls for cool, extra protein.
- Add-ons: roasted peppers, pico de gallo, guacamole, cotija, pickled red onion. Pick 2–3 so the bowl stays balanced.
Troubleshooting (fast fixes)
- Dry chicken: pan was crowded or over 165°F. Batch sear and rest 5 minutes.
- Gummy rice: rinse thoroughly; measure water; no peeking; 10-minute off-heat rest.
- Not hitting protein: use the full 2 lb chicken; keep beans at ¼–½ cup per bowl; add Greek-yogurt crema.
- Too spicy: cut chipotle to ½ pepper and skip adobo spoonful; add crema.
FAQ
How do I hit 52 g protein per bowl
Use 2 lb raw chicken breast for four bowls, plus the beans listed. Add Greek-yogurt crema for an extra bump if needed. For a morning jump-start, make our High Protein Chocolate Ricotta Cups – 10-minute prep with serious protein.
What rice is best for burrito bowls
Long-grain white for fluffy texture; brown for fiber and chew; quinoa for a slight protein increase.
Can I freeze these bowls
Freeze the hot set only rice, chicken, beans, corn. Add romaine, tomatoes, avocado, and crema fresh after reheating.
How do I reheat without drying the chicken
Add a splash of water, cover loosely, and microwave in short bursts – or warm gently in a lidded skillet over low heat.
Air fryer timing
Cook at 400°F for 8–10 minutes, shake once, and verify 165°F internal.
Nutrition snapshot (per serving)
- Serving size: 1 bowl of 4
- Calories: about 560
- Protein: about 52 g
- Carbohydrates: about 60 g
- Fat: about 16 g
- Fiber: about 11 g
Safe cooking & kid-friendly notes
Chicken is safe at 165°F. Use an instant-read thermometer in the thickest pieces. For kids or heat-sensitive eaters, reduce chipotle, chop chicken into pea-size bites, and serve deconstructed so everyone builds their own bowl. Season lightly for younger palates and let adults finish with a pinch of salt and a squeeze of lime.
Author
Method tested for juicy chicken and fluffy rice with a simple, repeatable process. Written by Karyl Laeving.
