Chicken Quinoa Burrito Bowl

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4-6

Ingredients:

  • 1 lb (450g) boneless, skinless chicken breasts (or thighs)
  • 1 cup quinoa (dry)
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 cup corn (frozen, canned, or fresh)
  • 1 tsp olive oil
  • 1 tbsp taco seasoning (or mix of cumin, paprika, garlic powder, and chili powder)
  • Salt and pepper to taste
  • 1 avocado, diced (optional topping)
  • 1 cup salsa or diced tomatoes
  • 1/2 cup shredded cheese (optional)
  • Fresh cilantro or lime juice (optional, for flavor)

Instructions:

  1. Cook Quinoa: Rinse quinoa under cold water. In a medium pot, bring 2 cups of water or broth to a boil, add quinoa, reduce heat to low, cover, and simmer for 12-15 minutes until water is absorbed. Fluff with a fork and set aside.
  2. Cook Chicken: While quinoa cooks, heat olive oil in a large skillet over medium heat. Season chicken with taco seasoning, salt, and pepper. Cook for 6-8 minutes per side until fully cooked (internal temp 165°F/74°C). Remove, let rest for 5 minutes, then dice or shred.
  3. Assemble Bowls: In bowls or meal prep containers, layer quinoa, chicken, black beans, and corn. Top with salsa, avocado, cheese, and cilantro or lime juice if desired.
  4. Storage: Let cool completely, then store in airtight containers in the fridge for up to 4 days. Reheat in the microwave for 1-2 minutes when ready to eat.

Why It Works:

  • High Protein: Chicken (25-30g protein per 4 oz), quinoa (8g per cup), and black beans (7g per half cup) make this a protein powerhouse.
  • Quick: Ready in 30 minutes or less with minimal prep.
  • Storable: Perfect for meal prep—keeps well in the fridge and reheats easily.
  • Family-Friendly: Mild flavors that kids enjoy, with customizable toppings (skip spicy salsa for picky eaters or add hot sauce for adults).

The Chicken Quinoa Burrito Bowl is a great recipe for several reasons, aligning perfectly with your request for a healthy, high-protein, quick, easily storable, and family-friendly meal. Here’s why it stands out:

1. High in Protein

  • Chicken: A 4 oz serving of chicken breast provides 25-30 grams of lean protein, essential for muscle repair, satiety, and overall health.
  • Quinoa: Unlike most grains, quinoa is a complete protein, offering all nine essential amino acids (about 8g per cooked cup), making it an excellent plant-based boost.
  • Black Beans: Add another 7-8 grams of protein per half cup, plus fiber, which supports digestion and fullness.
  • Together, these ingredients deliver a balanced, protein-packed meal (easily 35-40g per serving), ideal for active individuals or growing kids.

2. Healthy and Nutrient-Dense

  • Whole Foods: The recipe uses minimally processed ingredients like quinoa, beans, and vegetables, rich in vitamins, minerals, and antioxidants.
  • Balanced Macros: It combines lean protein (chicken), complex carbs (quinoa), and healthy fats (avocado, if included), providing sustained energy without heavy calories.
  • Low in Junk: No fried components or excessive sodium—just clean, wholesome flavors you control with seasoning.

3. Quick to Prepare

  • Total time is under 30 minutes: Quinoa cooks in 15 minutes, chicken in about 15-20, and assembly takes 5. You can even multitask by cooking quinoa while the chicken sizzles.
  • Minimal prep (no fancy chopping or techniques) makes it approachable for busy schedules.

4. Easily Storable

  • The components (quinoa, chicken, beans, corn) hold up well in the fridge for up to 4 days without getting soggy or losing flavor.
  • It’s perfect for meal prep—portion it into containers, and it reheats evenly in the microwave without needing extra steps.
  • Freezing is an option too; just skip the fresh toppings like avocado until serving.

5. Family-Friendly

  • Mild and Customizable: The base flavors (chicken, quinoa, beans) are neutral, appealing to kids and adults alike. Picky eaters can skip toppings like salsa or avocado, while spice lovers can add hot sauce.
  • Fun Format: The bowl style feels interactive—kids can mix and match what they like, making it less intimidating than a plated dish.
  • Familiar Ingredients: Builds on burrito-inspired tastes many families already enjoy, without being overly adventurous.

Bonus: Versatility

  • Swap chicken for ground turkey, tofu, or beef; use pinto beans instead of black; or toss in whatever veggies you have (bell peppers, spinach). It’s forgiving and adaptable.

This recipe checks all the boxes: it’s nutritious, fast, practical, and a crowd-pleaser. It’s the kind of meal that saves time without sacrificing quality—perfect for a busy household!

Enjoy a healthy, satisfying meal that’s easy to whip up and share! Let me know if you’d like variations or substitutions.

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