High‑Protein Macro‑Friendly Chicken Burrito Bowls (Perfect for Meal Prep)

High‑protein, macro‑friendly recipes have become the quiet heroes of TikTok meal‑prep montages and Instagram Reels: colorful bowls, bold flavors, and numbers like “40g protein, 500 kcal” floating over the screen. These high‑protein chicken burrito bowls are my answer to that trend—deeply satisfying, packed with lean protein, fiber‑rich carbs, and healthy fats, and designed to hold up beautifully in the fridge for several days.

Think tender cumin‑garlic chicken, warm spiced rice, sweet pops of corn, creamy beans, crunchy peppers, and a cool, tangy high‑protein Greek‑yogurt “crema.” Every bite is a mix of juicy, smoky, fresh, and bright—a bowl that feels like comfort food but is also wonderfully macro‑balanced for muscle support, satiety, and smart meal prep.

High-protein chicken burrito bowl with rice, beans, corn, peppers and avocado in a white bowl
Colorful, macro‑friendly chicken burrito bowls: high protein, high fiber, and perfect for weekly meal prep.

These bowls are inspired by classic burrito flavors but trimmed of excess oil and empty calories, then boosted with extra protein from chicken, beans, and Greek yogurt. They’re ideal for Sunday meal prep and fit beautifully into a balanced macro plan without feeling like “diet food.”


Why High‑Protein, Macro‑Friendly Meal Prep Is Trending

Across TikTok, YouTube, and Instagram, you’ll see tags like #highprotein, #macrotracking, #mealprep, and #dietfriendly on videos that rack up millions of views. Instead of rigid fad diets, more people are quietly focusing on macros—protein, carbohydrates, and fats—and asking a simple question: Does this meal support my goals and keep me satisfied?

Fitness coaches and evidence‑based dietitians often recommend aiming for around 1.6–2.2 g of protein per kilogram of body weight to support muscle retention, recovery, and satiety, especially during fat‑loss phases. High‑protein meal prep bowls like this make that target easier—and tastier—to hit by spreading protein evenly throughout the day instead of saving it all for one huge dinner.

This recipe leans into the best parts of the trend: generous protein, plenty of fiber‑rich carbs from rice, beans, and veggies, and some healthy fats from avocado and olive oil. It skips the extremes—no need to fear carbs or drown everything in artificial syrups. Just colorful, nutrient‑dense food that photographs beautifully and tastes even better.


Equipment You’ll Need

  • Sharp chef’s knife and cutting board
  • Large skillet or sauté pan (nonstick or cast iron)
  • Medium saucepan (for rice or quinoa)
  • Mixing bowls (one medium, one small)
  • Measuring cups and spoons
  • Tongs or spatula for cooking the chicken
  • 4 meal‑prep containers with lids (preferably microwave‑safe)

If you own a rice cooker or pressure cooker, you can absolutely use it here to streamline the process—just cook the grains according to the appliance instructions and follow the same seasoning notes below.

Lining up your meal‑prep containers keeps portion sizes—and macros—consistent all week.

Ingredients for High‑Protein Chicken Burrito Bowls

These amounts make 4 generous, macro‑friendly servings. Each bowl is designed to land roughly in the range of 35–45 g protein, depending on your specific brands and how you portion toppings.

For the High‑Protein Chicken

  • 600 g (about 1.3 lb) boneless skinless chicken breast, trimmed and cut into bite‑size pieces
  • 1 tbsp olive oil
  • 1 tsp fine sea salt
  • 1/2 tsp black pepper
  • 1 tsp ground cumin
  • 1 tsp smoked paprika
  • 1/2 tsp chili powder (or more to taste)
  • 2 garlic cloves, minced (or 1 tsp garlic powder)
  • Juice of 1/2 lime

For the Base (Rice or Quinoa)

  • 1 cup (190 g) uncooked brown rice or quinoa (makes ~3 cups cooked)
  • 1 3/4 cups (420 ml) water or low‑sodium chicken broth
  • 1/2 tsp salt
  • 1/2 tsp ground cumin (optional, for extra flavor)

For the High‑Fiber, Colorful Veggie Mix

  • 1 cup canned black beans, drained and rinsed
  • 1 cup corn kernels (frozen and thawed or canned, drained)
  • 1 medium red bell pepper, diced
  • 1 small red onion, finely diced
  • 1 cup cherry tomatoes, halved
  • 1/4 cup fresh cilantro, chopped (optional but lovely)
  • Juice of 1/2–1 lime, to taste
  • 1/2 tsp salt, or to taste

High‑Protein Greek‑Yogurt Crema

  • 3/4 cup (170 g) plain non‑fat Greek yogurt (or 2% for extra creaminess)
  • 1 tbsp lime juice
  • 1/2 tsp ground cumin
  • 1/2 tsp smoked paprika or mild chili powder
  • 1/4 tsp salt
  • 2–3 tbsp water to thin to drizzling consistency, as needed

Optional Toppings (Macros‑Friendly Add‑Ons)

  • 1 medium avocado, sliced (healthy fats; ~1/4 avocado per bowl)
  • Fresh jalapeño slices for heat
  • Extra cilantro and lime wedges
  • A sprinkle of reduced‑fat shredded cheese (optional)

Step‑by‑Step Instructions

To keep meal prep smooth, we’ll multitask: start the grains, marinate and cook the chicken, toss the veggies, then assemble. Here’s the flow:

1. Cook the Grain Base

  1. Rinse the brown rice or quinoa under cold water until it runs mostly clear.
  2. Add grains, water/broth, salt, and cumin (if using) to a saucepan.
  3. Bring to a boil, then reduce heat to low, cover, and simmer:
    • Brown rice: 30–35 minutes, until tender and liquid is absorbed.
    • Quinoa: 15–18 minutes, until fluffy and liquid is absorbed.
  4. Turn off heat and let sit, covered, for 5–10 minutes, then fluff with a fork.
Fluffy cooked quinoa in a saucepan with a wooden spoon
A fluffy base of brown rice or quinoa sets up each bowl with fiber and long‑lasting energy.

2. Marinate the High‑Protein Chicken

  1. In a medium bowl, combine olive oil, salt, pepper, cumin, smoked paprika, chili powder, garlic, and lime juice.
  2. Add the chicken pieces and toss until everything is coated in the fragrant, brick‑red marinade.
  3. Let the chicken rest while the grains cook—ideally 10–20 minutes. If you have more time, you can refrigerate it for up to 12 hours for deeper flavor.

3. Cook the Chicken

  1. Heat a large skillet over medium‑high heat.
  2. Once hot, add the marinated chicken in a single layer (work in two batches if needed to avoid crowding).
  3. Cook for 5–7 minutes, stirring occasionally, until the chicken is golden on the outside and cooked through (internal temperature of 74°C / 165°F).
  4. Turn off heat and let the chicken rest in the pan for 2–3 minutes so the juices settle.
Spiced chicken pieces sizzling in a skillet
Searing the marinated chicken until lightly charred builds deep, smoky flavor with minimal added fat.

4. Toss the Colorful Veggie & Bean Mix

  1. In a large bowl, combine black beans, corn, bell pepper, red onion, and cherry tomatoes.
  2. Add cilantro, lime juice, and salt.
  3. Toss gently until everything glistens and smells bright and fresh.
  4. Taste and adjust seasoning—add more lime or salt if needed. The flavors should be zesty and slightly sweet from the corn.
Colorful bowl of black beans, corn, tomatoes and peppers mixed together
A zesty mix of beans, corn, peppers, and tomatoes adds fiber, color, and crunch to each macro‑friendly bowl.

5. Make the High‑Protein Greek‑Yogurt Crema

  1. In a small bowl, whisk together Greek yogurt, lime juice, cumin, smoked paprika or chili powder, and salt.
  2. Add water a tablespoon at a time, whisking, until it reaches a smooth, drizzly consistency.
  3. Taste and tweak: add more lime for tang, or a pinch more salt for oomph.
Small bowl of creamy white sauce with spoon, garnished with herbs
Greek‑yogurt crema gives you the tang and creaminess of sour cream with extra protein and fewer calories.

6. Assemble Your Macro‑Friendly Burrito Bowls

  1. Lay out your 4 meal‑prep containers (or serving bowls).
  2. Divide the cooked rice or quinoa evenly among them (about 3/4 cup per container).
  3. Top each with an equal portion of chicken.
  4. Add generous scoops of the veggie & bean mix to each container.
  5. Top with avocado slices (if using), spoonfuls or a drizzle of the Greek‑yogurt crema, and any extras like jalapeño, cilantro, or a sprinkle of cheese.
Assembled burrito bowl with rice, chicken, beans, corn, avocado and yogurt sauce drizzled on top
Each bowl layers whole grains, lean protein, and colorful veggies for a satisfying, Instagram‑ready meal.

Approximate Macros & Nutrition (Per Serving)

Exact numbers will vary with your ingredients and toppings, but using brown rice, non‑fat Greek yogurt, and 1/4 avocado per bowl, a typical serving is approximately:

  • Calories: ~480–520 kcal
  • Protein: 38–45 g
  • Carbohydrates: 48–55 g
  • Fiber: 10–13 g
  • Fat: 12–18 g (depending on avocado and cheese use)

This balance makes the bowls very satiating—ideal for lunch or dinner in a calorie‑controlled, performance‑oriented plan. If you’re tracking macros, weigh your portions once, log them, and then just repeat during the week.


Substitutions, Variations & Dietary Adaptations

One of the joys of macro‑friendly cooking is how easily you can swap ingredients to match your body’s needs, cravings, and dietary pattern—without losing the core structure of the meal.


Storage, Reheating & Meal Prep Tips

These high‑protein burrito bowls are designed for 3–4 days of fridge storage, making them ideal for mid‑week lunches and quick dinners.

  • Refrigeration: Store bowls in airtight containers for up to 4 days in the fridge.
  • Freezing: For best texture, freeze the rice, chicken, and beans together (without fresh veggies, avocado, or yogurt sauce) for up to 2 months. Add fresh toppings after reheating.
  • Reheating: Microwave on high for 1.5–3 minutes, stirring once, until piping hot. If your crema is stored separately, add it after reheating to keep it cool and tangy.
  • Avocado: To avoid browning, slice fresh just before eating, or toss slices in a little lime juice before storing.

If you’re someone who gets bored easily, remember you can keep the same base but change toppings mid‑week: one day add salsa, another day extra salad greens, or a sprinkle of cheese for a different mood.


Serving Suggestions & What to Pair With Your Bowls

On their own, these bowls are a complete macro‑balanced meal. But if you want to build a full day of high‑protein, macro‑friendly eating, here are some delicious ideas:

  • Breakfast: Greek yogurt with berries and chia, protein oats (“proats”), or a veggie‑packed egg white omelet.
  • Snack: Cottage cheese with fruit, a hummus and veggie plate, or a small protein shake with a handful of nuts.
  • Side salad: Add a crisp side of romaine, cucumber, and radish with a squeeze of lime and sprinkle of salt to increase volume and fiber without overdoing calories.
  • Evening treat: High‑protein baked oats, a simple protein mug cake, or berries topped with a spoonful of Greek yogurt and a drizzle of honey.
Top view of several colorful meal prep bowls arranged on a table with lime wedges and herbs
Mix and match macro‑friendly breakfasts, snacks, and dinner bowls for a full day of energizing, satisfying meals.

Over time, you’ll find your own sweet spot: how much protein keeps you full, how many carbs power your workouts, and how much fat makes meals feel indulgent yet aligned with your goals. This recipe is a flexible template you can return to again and again.

Most importantly, remember: you’re allowed to enjoy your food while pursuing physique or performance goals. Colorful, flavorful, satisfying bowls like this are proof that macro‑friendly and crave‑worthy can absolutely be the same thing.


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