Healthy Chicken Burrito Bowls
All the flavor of a burrito, none of the tortilla. Spiced chicken, cilantro-lime brown rice, beans and fresh pico in a bowl you can prep for the week.
A burrito bowl gives you everything you love about a burrito, with more vegetables and better control over portions. Each component is simple, and together they make a colorful, filling meal with around 40 g of protein.
The chicken is rubbed with a homemade taco seasoning and cooked in a hot skillet for a good sear. Brown rice gets a lift from lime juice and cilantro, and a quick pico de gallo adds freshness that ties the bowl together.
At a glance: this healthy chicken burrito bowls serves 4, needs about 20 min of hands-on prep and 25 min of cooking, and provides roughly 560 calories and 44 g of protein per serving. It is naturally gluten-free.
Why you'll love this recipe
- About 40 g of protein per bowl
- Homemade taco seasoning with no fillers
- Excellent for weekly meal prep
- Easy to customize for every family member
About this burrito bowl
Burrito bowls became popular through fast-casual restaurants that offered all the fillings of a burrito served over rice, without the large flour tortilla. The format makes it easy to build a balanced meal and adjust portions of each component.
This homemade version uses spice-rubbed chicken, cilantro-lime brown rice, black beans, sweet corn, fresh pico de gallo and avocado. Greek yogurt replaces sour cream, adding tang and protein. Each component is simple on its own, but together they make a colorful, satisfying bowl with around 40 g of protein.
Because everything can be cooked ahead and stored separately, burrito bowls are one of the most popular recipes for weekly meal prep.
Ingredient notes and substitutions
- Chicken. Thighs stay juicier and are more forgiving, especially when reheated. Breasts are leaner; slice them thinly against the grain after cooking.
- Spice rub. The homemade taco seasoning avoids the fillers and sugar sometimes found in packets. Make a big batch and keep it in a jar.
- Brown rice. Brown rice adds fiber and a nutty flavor. Use cauliflower rice for a lower-carb bowl or quinoa for extra protein.
- Black beans. They add fiber and plant protein. Pinto beans are a good substitute.
- Pico de gallo. Fresh pico adds brightness and crunch. Store-bought fresh salsa is a good shortcut on busy days.
- Greek yogurt. Plain Greek yogurt with a squeeze of lime tastes like sour cream but contains more protein and less fat.
Equipment you'll need
- A large skillet or grill pan
- A medium saucepan for rice
- A sharp knife and cutting board
- Four meal prep containers
How to make it, step by step
Season the chicken generously
Pat the chicken dry and coat it all over with the spice rub and oil. Dry chicken browns better and the spices stick evenly.
Sear and rest
Cook the chicken over medium-high heat until browned and cooked through, then let it rest for five minutes before slicing. Resting keeps the juices in the meat rather than on the cutting board.
Flavor the rice
Toss warm rice with lime zest and juice, cilantro and a pinch of salt. Warm rice absorbs flavor better than cold rice.
Prepare fresh toppings
Chop the pico de gallo ingredients and slice the avocado. Squeeze lime over the avocado to slow browning.
Build the bowls
Start with rice, then add chicken, beans, corn, pico and avocado in sections. Finish with a spoonful of lime yogurt and fresh cilantro.
Recipe
Healthy Chicken Burrito Bowls
Mexican · Salads & Bowls · Gluten-Free · High-Protein
Ingredients
- 1 1/2 lb (680 g) boneless skinless chicken breasts or thighs
- 1 tablespoon olive oil
- Spice rub: 2 teaspoons chili powder, 1 teaspoon ground cumin, 1 teaspoon smoked paprika, 1/2 teaspoon garlic powder, 1/2 teaspoon dried oregano, 3/4 teaspoon salt
- 3 cups (550 g) cooked brown rice
- 1 lime, zested and juiced
- 1/4 cup (10 g) chopped fresh cilantro, divided
- 1 can (15 oz / 400 g) black beans, drained and rinsed
- 1 cup (150 g) sweet corn, thawed if frozen
- Pico de gallo: 2 tomatoes, 1/4 red onion, 1 jalapeño (all finely diced), juice of 1/2 lime, pinch of salt
- 1 avocado, sliced
- 1/2 cup (120 g) plain Greek yogurt, to serve as sour cream
Instructions
- Season the chicken. Pat the chicken dry. Mix the spice rub ingredients and rub them all over the chicken with the olive oil.
- Cook the chicken. Heat a large skillet or grill pan over medium-high heat. Cook the chicken for 5 to 7 minutes per side, until it reaches 165°F (74°C) inside. Rest for 5 minutes, then slice.
- Season the rice. Toss the warm brown rice with the lime zest, half the lime juice, half the cilantro and a pinch of salt.
- Make the pico de gallo. Combine the diced tomatoes, red onion, jalapeño, lime juice and salt in a small bowl.
- Warm the beans and corn. Heat the black beans and corn together in a small pan with a pinch of cumin and salt, or simply serve them at room temperature.
- Build the bowls. Divide the rice between four bowls and top with chicken, beans, corn, pico de gallo and avocado. Finish with Greek yogurt, the rest of the cilantro and lime wedges.
Nutrition (estimated, per serving)
Nutrition values are estimates calculated from typical ingredient data and will vary with the exact products and quantities you use.
Tips for success
- Chicken thighs stay juicier than breasts, especially when reheated for meal prep.
- Let the chicken rest before slicing so the juices stay inside.
- For meal prep, store avocado and pico de gallo separately and add them on the day.
Troubleshooting
- The chicken is dry. Use thighs, remove the chicken as soon as it reaches 165°F (74°C), and rest it before slicing.
- The rice is mushy. Rinse the rice before cooking and use the water ratio on the package. Spread it out to cool for meal prep.
- The bowls taste bland the next day. Add a fresh squeeze of lime and a spoonful of salsa just before eating.
- The avocado turns brown. Add avocado on the day you eat the bowl, or toss it generously with lime juice.
Variations
- Vegetarian. Replace the chicken with spiced roasted sweet potatoes and an extra can of beans.
- Lower carb. Use cauliflower rice instead of brown rice.
- Steak or shrimp. Use the same spice rub on flank steak or large shrimp.
What to serve with it
Serve the bowls with extra salsa, hot sauce and lime wedges. A few tortilla chips on the side add crunch for those who want it.
For a family dinner, set out all the components buffet-style so everyone can build their own bowl with their favorite toppings.
Make ahead and storage
Cook the chicken, rice, beans and corn up to four days ahead and store them in containers. Keep pico de gallo separate, and add avocado and yogurt on the day. The chicken and rice can also be frozen for up to two months.
Store the chicken, rice, beans and corn in meal prep containers for up to 4 days. Keep pico de gallo in a separate container for up to 3 days, and slice avocado just before eating. Reheat the chicken and rice for 1 to 2 minutes.
Is it healthy?
A burrito bowl contains all the elements of a balanced plate, with lean protein from chicken, fiber-rich carbohydrates from brown rice and beans, vegetables, and healthy fats from avocado.
Restaurant versions are often much larger and higher in sodium. Making them at home lets you control the portion of rice, cheese and sour cream.
Nutrition information is an estimate for general guidance only and is not medical or dietary advice.
Frequently asked questions
Can I make burrito bowls ahead of time?
Yes. Cooked chicken, rice, beans and corn keep for 4 days. Add fresh toppings like avocado, pico and yogurt when serving.
Is a burrito bowl healthier than a burrito?
Usually, yes. Skipping the large flour tortilla saves calories and refined carbs, leaving more room for vegetables and protein.
What sauce goes well on a burrito bowl?
Greek yogurt with lime, a spoonful of salsa verde, or a quick chipotle yogurt sauce made by stirring chipotle in adobo into yogurt.
Can I make burrito bowls vegetarian?
Yes. Replace the chicken with roasted sweet potatoes, an extra can of beans, or crispy baked tofu.
Can I grill the chicken?
Yes. Grill over medium-high heat for 5 to 7 minutes per side, until cooked through.
How do I reheat a burrito bowl?
Remove fresh toppings, then microwave the chicken, rice and beans for 1 to 2 minutes. Add the cold toppings after reheating.
How many calories are in this burrito bowl?
Around 560 calories per bowl, depending on the amount of rice and avocado.
Can I use leftover chicken?
Yes. Shredded rotisserie chicken tossed with a little of the spice mix works well.
What cheese goes on a burrito bowl?
Cotija, shredded cheddar or Monterey Jack. A small sprinkle adds a lot of flavor.
Can I make a burrito bowl without rice?
Yes. Use shredded romaine, cauliflower rice or extra beans as the base.
Final thoughts
This healthy chicken burrito bowls takes about 45 min from start to finish and serves 4. It is gluten-free and high-protein, and it is easy to adapt with the variations above. If you make it, adjust the seasoning to your taste and make a note of what you changed, so the next batch is exactly how you like it. Looking for more ideas? Browse all our salads & bowls recipes or the full recipe index.