This healthful and nutrient-packed burrito bowl is simple to put together and results in longer satiation! It is a spin on Chipotle’s burrito bowls and can be made plant-based or non plant-based.
If you are looking for a nutritious yet filling lunch, burrito bowls are perfect for you. It’s pretty common where people eat salads in hopes of being more “healthy” but end up hungry 2 hours later and snack on junk food. A burrito bowl is somewhat of a salad (a mix of items), but it includes high protein and fiber foods which result in extended satiation. I ate this burrito bowl for lunch and was not hungry until 9 PM! I essentially could have skipped dinner but ate some food anyways.
Burrito bowls are completely customizable, so they can be high or low in certain nutrients depending on what you put in them. In this recipe, I have included both the recipes for the tofu and chicken version. I included the following ingredients (similar to Chipotle) for a balanced meal:
Pinto beans: High in fiber and protein, rich in antioxidants which helps boost immunity. Aids gut health and blood pressure and cholesterol levels.
Tofu or grilled chicken: Both excellent protein sources with anti-inflammatory and bone-strengthening qualities. Tofu is lower in fat and calories than chicken.
Guacamole: Full of micronutrients and packed with omega-3 fats that help with cholesterol levels and heart health.
Pico de gallo: Excellent source of Vitamin C and K which are anti-cancer micronutrients. Full of antioxidants and helps decrease risk of heart disease, obesity, and other chronic diseases.
Grilled corn: High in Vitamin B which helps with brain and cell growth. It is important for the formation of red blood cells. Many people, particularly women, are deficient in Vitamin B so corn is an excellent source of this nutrient.
Brown rice: More nutritious than white rice because the outer layer has not been removed. The outer layer contains the fiber which helps with digestion, gut health, satiation, and decreased blood pressure and cholesterol levels.
High Protein Burrito Bowl
yield: 5 servings
For tofu or chicken:
- 1 1/2 lb. chicken breast (halved) or extra firm tofu, cut in thick slices (pressed for 30 min. and dried)
- 135 g. chipotle peppers in adobo sauce (1/2 c.)
- 5 g. sliced garlic (1 large clove)
- 2 g. cumin (1/2 tsp.)
- 1 g. onion powder (1/4 tsp.)
- 3 g. salt (1/2 tsp.)
- 2 g. black pepper (1/2 tsp.)
- 80 g. yellow onion, diced (1/2 c.)
- 5 g. vegetable oil (1 tsp.)
- 380 g. uncooked brown rice (2 c.)
- 4 c. water
- salt and pepper to taste
- Pico de gallo (tomatoes, onions, jalapeno, Tajin seasoning). Tajin is a multipurpose mix of chile peppers, lime juice, and salt. I use it to season several foods.
- Pinto beans (I used seasoned canned pinto beans)
- Guacamole (Avocado, pico de gallo, cilantro, Tajin seasoning)
- Roasted corn (Frozen or fresh corn, salt and pepper to taste)
- Vegan cotija cheese (optional)
- Add the chipotle peppers, garlic, cumin, onion powder, salt, pepper, onion, and oil in to a food processor or blender. Blend until a smooth paste forms).
- Spread the marinade on the tofu and chicken and place in a bowl to marinade for at least 2 hours or preferably overnight. Cover and place in the fridge.
- Wash the brown rice with water 2 times and place the rice ingredients in a pot. Cover and cook over low heat for 40-45 min. or until the rice becomes cooked and can be fluffed with a fork. You may cook brown rice in an instant pot for less time.
- Over a grill or pan over high heat (I used a cast iron grill), grill the chicken or tofu for about 4 min. on each side until grill marks form. Set aside to rest.
- Once the chicken has rested, slice into strips.
- Assemble the bowl with the chicken, rice, and additional ingredients and enjoy!