Chicken Burrito Bowl Meal Prep: Your Guide to Healthy & Delicious Weekday Lunches

Chicken burrito bowls are a fantastic way to enjoy a satisfying, nutritious, and customizable meal. Preparing them in advance makes them perfect for busy weekdays, ensuring you have a healthy lunch or dinner ready to go. This guide provides everything you need to create delicious and effective chicken burrito bowl meal preps, from recipe ideas to storage tips.

Why Chicken Burrito Bowls Are Perfect for Meal Prep

Chicken burrito bowls offer numerous advantages for meal prepping:

• Nutrient-Rich: They are packed with protein from the chicken, fiber from beans and vegetables, and healthy fats from avocado or guacamole.
• Customizable: You can easily adjust the ingredients to suit your taste preferences and dietary needs.
• Cost-Effective: Preparing your own burrito bowls is significantly cheaper than buying takeout.
• Time-Saving: Prepping a batch of bowls on the weekend saves you valuable time during the week.
• Portion Control: Meal prepping allows you to control portion sizes, which can aid in weight management.
• Variety: Endless combinations of ingredients will keep things interesting and prevent meal prep fatigue.

Mastering the Chicken Burrito Bowl Recipe

The beauty of chicken burrito bowls lies in their adaptability. Here’s a basic recipe to get you started, along with ideas for variations:

Basic Recipe (Serves 4):

Ingredients:

• 1. 5 lbs boneless, skinless chicken breasts
• 1 tbsp olive oil
• 1 tsp chili powder
• 1 tsp cumin
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• Salt and pepper to taste
• 2 cups cooked rice (brown, white, or cauliflower rice)
• 1 (15-ounce) can black beans, rinsed and drained
• 1 (15-ounce) can corn, drained
• 1 red bell pepper, diced
• 1 avocado, diced (optional)
• Salsa, to taste
• Greek yogurt or sour cream, to taste (optional)
• Chopped cilantro, for garnish (optional)
• Lime wedges, for serving (optional)

Instructions:

1. Prepare the Chicken: Cut chicken breasts into bite-sized pieces. Heat olive oil in a large skillet over medium-high heat. Add chicken and season with chili powder, cumin, garlic powder, onion powder, salt, and pepper. Cook until chicken is cooked through, about 5-7 minutes.

2. Cook the Rice: Cook rice according to package directions. For a healthier option, choose brown rice or cauliflower rice.

3. Prepare the Vegetables: Dice the red bell pepper. Drain and rinse the black beans and corn.

4. Assemble the Bowls: Divide rice, chicken, black beans, corn, and red bell pepper evenly among four meal prep containers.

5. Add Toppings: Top with avocado (if using), salsa, Greek yogurt or sour cream (if using), and chopped cilantro (if using).

6. Store: Let cool completely before sealing the containers and refrigerating.

Variations:

• Spice It Up: Add a pinch of cayenne pepper or a dash of hot sauce to the chicken for extra heat.
• Protein Boost: Include ground beef, shredded pork, or tofu for a different protein source.
• Vegetarian/Vegan: Replace the chicken with seasoned tofu, tempeh, or extra black beans. Add grilled or roasted vegetables like zucchini, eggplant, or sweet potatoes.
• Greens: Add chopped romaine lettuce, spinach, or kale to the bowls for extra nutrients and fiber.
• Cheese: Sprinkle shredded cheddar, Monterey Jack, or cotija cheese on top.
• Sauce: Experiment with different sauces like chipotle ranch, cilantro-lime dressing, or a simple vinaigrette.
• Add Quinoa: Use quinoa instead of rice for a nutty flavor and boost of protein.

Tips for Efficient Meal Prep

Successful meal prepping requires a strategic approach. Here are some tips to streamline the process:

• Plan Your Meals: Decide on your menu for the week and create a grocery list accordingly. This prevents impulse buys and ensures you have all the necessary ingredients.
• Choose the Right Containers: Invest in good-quality, airtight containers that are microwave-safe and easy to clean. Glass containers are a great option for avoiding plastic.
• Prep in Batches: Cook large quantities of ingredients like rice and chicken to save time. You can use the same base ingredients in multiple meals throughout the week.
• Chop Vegetables in Advance: Chop all your vegetables at once and store them in airtight containers in the refrigerator.
• Cool Food Completely: Allow all cooked food to cool completely before packing it into containers. This prevents condensation and keeps your meals fresh.
• Store Properly: Store your meal prep containers in the refrigerator at 40°F (4°C) or below. Most chicken burrito bowls will stay fresh for 3-4 days.
• Don’t Overfill Containers: Leave some space at the top of the container to allow for expansion during freezing.
• Label and Date: Label each container with the date and contents to help you keep track of what you have.
• Freeze for Longer Storage: If you want to prepare meals further in advance, freeze them in freezer-safe containers. Most chicken burrito bowls will keep for 2-3 months in the freezer. Thaw in the refrigerator overnight before reheating.
• Prepare Sauces Separately: Store sauces and dressings separately to prevent your bowls from becoming soggy. Add them just before serving.

Reheating and Serving Your Burrito Bowls

Proper reheating is essential to maintaining the quality and taste of your meal-prepped burrito bowls.

• Microwave: This is the quickest and easiest option. Remove the lid of the container and microwave on high for 2-3 minutes, or until heated through. Stir occasionally to ensure even heating.
• Oven: Preheat oven to 350°F (175°C). Transfer the burrito bowl to an oven-safe dish and cover with foil. Bake for 15-20 minutes, or until heated through.
• Stovetop: Heat a skillet over medium heat. Add the contents of the burrito bowl and cook, stirring occasionally, until heated through.

Serving Suggestions:

• Fresh Toppings: Add fresh toppings like chopped cilantro, diced avocado, or a squeeze of lime juice just before serving.
• Crispy Tortilla Strips: Top with crispy tortilla strips for added texture.
• Side Salad: Serve with a side salad for a complete and balanced meal.
• Warm Tortillas: Heat up tortillas and enjoy the contents of your burrito bowl as a traditional burrito.

Addressing Common Concerns and FAQs

Here are some frequently asked questions about chicken burrito bowl meal prepping:

Q: How long do chicken burrito bowls last in the refrigerator?

A: Properly stored chicken burrito bowls will typically last for 3-4 days in the refrigerator.

Q: Can I freeze chicken burrito bowls?

A: Yes, you can freeze them for 2-3 months. Use freezer-safe containers and thaw in the refrigerator overnight before reheating.

Q: What’s the best way to prevent my burrito bowls from becoming soggy?

A: Store sauces and dressings separately and add them just before serving. Avoid adding watery vegetables like tomatoes to the bowls until you’re ready to eat them.

Q: Can I use pre-cooked chicken for meal prepping?

A: Yes, pre-cooked chicken, such as rotisserie chicken, is a convenient option for meal prepping.

Q: Can I make these bowls vegetarian or vegan?

A: Absolutely! Replace the chicken with seasoned tofu, tempeh, or extra black beans. Add grilled or roasted vegetables to make it a nutritious vegetarian or vegan meal.

Q: What kind of rice is best for burrito bowls?

A: Brown rice is a healthier option due to its higher fiber content. White rice and cauliflower rice also work well.

Q: How do I ensure my chicken stays moist when meal prepping?

A: Don’t overcook the chicken initially. Make sure to cool it down completely before refrigerating, and consider adding a little bit of broth or juice to the chicken when reheating.

Q: What are some healthy topping options for chicken burrito bowls?

A: Healthy topping options include avocado, salsa, Greek yogurt, chopped cilantro, lime wedges, and a variety of fresh vegetables.