If you want a filling, high-protein meal that doesn’t wreck your grocery budget, this burrito bowl is it. We’re talking 42 grams of protein per serving for about $2.40, and it comes together in under 30 minutes. It’s also one of the best meals you can batch cook for the week.
Why This Recipe Works#
Chicken thighs are cheaper than breasts and stay juicy even after reheating, which makes them ideal for meal prep. Canned black beans add a solid protein and fiber boost for almost nothing. Rice stretches everything out so you stay full for hours without spending more.
Ingredients#
Serves 4
- 1.5 lb boneless, skinless chicken thighs
- 1 cup long-grain white rice (dry)
- 1 can (15 oz) black beans, drained and rinsed
- 1 cup frozen corn
- 1 tbsp olive oil
- 2 tsp chili powder
- 1 tsp cumin
- 1 tsp garlic powder
- Salt and pepper to taste
- Optional toppings: salsa, plain Greek yogurt (instead of sour cream), shredded cheese
Estimated cost per serving: ~$2.40
Instructions#
Cook the rice. Combine 1 cup rice with 2 cups water in a saucepan. Bring to a boil, reduce heat, cover, and simmer for 18 minutes. Fluff with a fork and set aside.
Season the chicken. Pat your chicken thighs dry with a paper towel. Drizzle with olive oil, then coat with chili powder, cumin, garlic powder, salt, and pepper.
Cook the chicken. Heat a skillet over medium-high heat. Add the chicken and cook for 5 to 6 minutes per side, until the internal temperature hits 165°F. Let it rest for 5 minutes, then slice or chop it up.
Warm the beans and corn. In a small saucepan or microwave-safe bowl, heat the drained black beans and frozen corn together until warmed through, about 3 to 4 minutes. Season with a pinch of salt and cumin if you like.
Assemble your bowls. Start with a base of rice, then layer on chicken, beans, and corn. Add your toppings of choice.
For meal prep: Store each component separately in airtight containers in the fridge for up to 4 days. Assemble when ready to eat.
Nutrition (Per Serving)#
| Nutrient | Amount |
|---|---|
| Calories | 520 |
| Protein | 42g |
| Carbs | 52g |
| Fat | 12g |
| Cost Per Serving | ~$2.40 |
Nutrition estimates are based on the base recipe without optional toppings.
Tips#
- Swap the rice for cauliflower rice if you want to cut carbs. It keeps the cost similar and adds extra volume to your bowl.
- Buy chicken thighs in bulk when they go on sale and freeze them in 1.5 lb portions. This is one of the easiest ways to get your cost per serving even lower.
- Greek yogurt instead of sour cream adds extra protein and costs less per ounce at most stores. It tastes nearly identical in this bowl.
- Double the batch on Sunday and you’ve got lunch covered for the whole week. Each bowl reheats in about 2 minutes and holds up well without getting soggy.
Related Recipes#
- High Protein Ground Turkey Rice Bowl
- Easy Black Bean and Egg Scramble
- Budget Meal Prep Chicken and Sweet Potato
Give this one a shot this week and see how easy it is to hit your protein goals without stressing about the grocery bill. Once you’ve got the base recipe down, you can mix up the toppings to keep things interesting all week long.