High-Protein Chicken Burrito Bowl
If you’re taking a GLP-1 medication, you know how important it is to get enough protein and fiber. But let’s be honest, flavor matters too. That’s why I love this chicken burrito bowl. It’s hearty and colorful, with juicy marinated chicken, fresh veggies, creamy toppings, and whole grains.
This one’s a regular at my house, and I’m excited for you to try it.
Why You’ll Love This Bowl
- High in protein and fiber
- Easy to customize with your favorite toppings
- Perfect for meal prep
- Packed with flavor
Burrito bowls are endlessly flexible, so load them up with what you love. Black beans, pinto beans, extra veggies, or even a different protein all work.
The Ingredients (and Why They Work)
Protein
Chicken. Four ounces of cooked chicken breast gives you more than 30 grams of lean protein. That’s especially important if you’re on a GLP-1 medication, since protein helps you hold on to muscle while you lose weight.
Base
Rice and beans add staying power and balance.
Black beans. Half a cup gives you about 8 grams of protein and plenty of fiber, plus a satisfying, earthy flavor.
Brown rice. Brown rice has more fiber and minerals, while white rice is gentler on digestion. Both work, so use what fits your taste and your stomach. Bonus for meal prep: cooking rice and then cooling it raises its resistant starch, which acts a lot like fiber.
Together, the protein and fiber in this bowl help keep your blood sugar steadier, which matters even more in menopause.
Veggies
Bell peppers and onions bring sweetness and crunch. A single red bell pepper gives you more than a full day’s vitamin C.
Toppings
- Avocado: healthy fats plus about 2.5 grams of fiber in a quarter of an avocado
- Greek yogurt: creamy and tangy, a smart swap for sour cream that adds protein
- Pico de gallo: an easy way to sneak in more veggies, fresh and bright
- Spices and lime: smoky, zesty flavor
Equipment
- Cast iron skillet
Ingredients
- 1 pound boneless skinless chicken breasts
- Juice of 4 lemons
- 1 tablespoon olive oil to marinate the chicken
- 2 teaspoon smoked paprika
- 1 teaspoon cumin powder
- 1 teaspoon garlic powder
- 1 teaspoon liquid smoke optional but delicious
- pinch salt & black pepper to taste
- 1 cup brown, cooked or white rice
- 2 bell peppers I like red for sweetness
- 2 onions
- 1 tablespoon olive oil to cook chicken and vegetables
- 1 can black beans drained and rinsed
- 1 avocado Hass
- 4 tablespoons Greek yogurt plain or sour cream
- 4 tablespoon pico de gallo
- .25 cups Fresh cilantro
- 8 Lime wedges
Instructions
- Marinate the chicken: Pat the chicken dry. In a bowl or zip-top bag, combine chicken, olive oil, lemon juice, liquid smoke, and spices. Marinate at least 30 minutes or overnight for deeper flavor
- Cook the rice: Prepare according to package directions.
- Prep the veggies: Slice the peppers and onions into strips.
- Cook the chicken: Heat a cast-iron skillet over medium-high. Add a drizzle of oil, then place the chicken in the pan. Cook 4–6 minutes per side until golden brown.
- Add the veggies: Once the chicken is seared, add the peppers and onions to the skillet. Cover, reduce heat, and cook about 15 minutes, or until the chicken reaches 165°F and the vegetables are tender. Remove from heat and let the chicken rest before slicing.
- Warm the beans: Drain and rinse the beans until the water runs clear to remove excess sodium. Warm them in a small pan.
- Assemble Your bowl: Layer rice, beans, veggies, and sliced chicken. Finish with avocado, Greek yogurt, pico de gallo, cilantro, and a squeeze of lime.
Nutrition
Meal Prep Burrito Bowls
- Assemble bowls with rice, beans, veggies, and chicken. Leave the toppings off.
- Store in glass or BPA-free airtight containers in the fridge for up to 4 days.
- Reheat for 2 minutes in the microwave, then add your toppings.
Final Thoughts
Burrito bowls are an easy way to eat a high-protein, high-fiber meal you actually look forward to. Make it your own: try beef, shrimp, or a vegetarian version with extra beans, play with the toppings, or turn up the spice.
This recipe saves me time every week, and I hope it does the same for you.
This post is a collaboration between Dr. Su-Nui Escobar and nutrition intern Anna Linville, who created the recipe.
Looking for more protein ideas? Check out my High-Protein Foods List and my 5-Day GLP-1 Meal Plan.
Dr. Su-Nui Escobar, DCN, RDN, FAND, is a Miami-based weight loss dietitian specializing in women in menopause who use GLP-1 medications. She holds a doctorate in clinical nutrition from the University of North Florida and is a national speaker, writer, and author of The GLP-1 Kitchen. She is a former spokesperson for the Academy of Nutrition and Dietetics.person.