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High Protein Meals Under 500 Calories: Chicken and Rice Power Bowl

·3 mins
Table of Contents

This chicken and rice power bowl hits 38g of protein per serving, comes in under 450 calories, and costs about $2.30 to make. It meal preps like a dream and uses ingredients you can grab at any grocery store without blowing your budget.

Why This Recipe Works
#

Boneless skinless chicken thighs are one of the cheapest high-protein proteins you can buy, usually around $2 per pound. Paired with brown rice and black beans, you get a complete amino acid profile plus enough fiber to keep you full for hours. This is the kind of meal that makes hitting your protein goals feel effortless.

Ingredients
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  • 1.5 lb boneless skinless chicken thighs
  • 1 cup dry brown rice
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 cup frozen corn
  • 1 tbsp olive oil
  • 1 tsp garlic powder
  • 1 tsp cumin
  • 1 tsp smoked paprika
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 1/2 cup salsa (jarred is fine)
  • 1/4 cup plain nonfat Greek yogurt (optional topping)

Makes 4 servings. Cost per serving: ~$2.30

Instructions
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  1. Cook the brown rice according to package directions. This usually takes about 40 minutes, so start it first.
  2. While the rice cooks, pat the chicken thighs dry with paper towels. Mix the garlic powder, cumin, smoked paprika, salt, and pepper in a small bowl. Coat the chicken evenly with the spice mix.
  3. Heat olive oil in a large skillet over medium-high heat. Add the chicken thighs and cook for 6 to 7 minutes per side, until the internal temperature reaches 165°F.
  4. Remove the chicken from the pan and let it rest for 5 minutes. Then chop or shred it into bite-sized pieces.
  5. In the same skillet, add the black beans and frozen corn over medium heat. Stir for 3 to 4 minutes until heated through.
  6. Build your bowls: start with a base of brown rice, then add the chicken, the bean and corn mixture, and a spoonful of salsa.
  7. Top with Greek yogurt if you want a creamy finish that adds an extra 3 to 4g of protein per serving.

Nutrition (Per Serving)
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NutrientAmount
Calories445
Protein38g
Carbs42g
Fat10g
Cost Per Serving~$2.30

Tips
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  • Buy chicken thighs in bulk. Most stores sell family packs of chicken thighs for significantly less per pound. Portion and freeze what you do not use right away.
  • Batch cook the rice on Sundays. Cooked rice keeps in the fridge for 5 days and reheats in 60 seconds. Getting this done ahead of time cuts your weeknight prep to about 15 minutes.
  • Swap the protein if needed. Canned tuna or a couple of scrambled eggs work just as well here if chicken is not on sale this week. The seasoning holds up with almost any protein source.
  • Skip the Greek yogurt if you are dairy-free. The bowl is still solid without it. A squeeze of lime and a few slices of avocado make a great alternative when avocados are cheap.

Related Recipes#

You do not need an expensive grocery list or a complicated recipe to eat well and hit your protein goals. Make a batch of these bowls this weekend and see how much easier the week gets.

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