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High protein chicken bowl with sliced chili-lime chicken, rice, roasted broccoli, peppers, black beans, and green sauce

High Protein Chicken Bowls

Juicy chili-lime chicken, fluffy rice, roasted broccoli and peppers, black beans, and a creamy cottage cheese and Greek yogurt sauce. These high protein chicken bowls make four easy meal prep lunches with about 59 grams of protein each.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4
Course: Main Course
Cuisine: American
Calories: 615
Ingredients Equipment Method Notes

Ingredients
  

For the Chicken
  • 1 ½ lb boneless skinless chicken breasts about 4 breasts, pounded to 3/4 inch thick
  • 1 tbsp olive oil
  • 1 tbsp fresh lime juice
  • 2 tsp smoked paprika
  • 1 ½ tsp garlic powder
  • 1 tsp ground cumin
  • ½ tsp chili powder
  • ¾ tsp kosher salt
  • ½ tsp black pepper
For the Bowls
  • 1 cup jasmine rice uncooked
  • 1 ½ cups water for the rice
  • ¼ tsp kosher salt for the rice
  • 4 cups broccoli florets about 300 g
  • 2 bell peppers any color cut into 1-inch pieces
  • 1 tbsp olive oil for the vegetables
  • ¼ tsp kosher salt for the vegetables
  • 1 can (15 oz) black beans drained and rinsed
For the Sauce
  • 1 cup 2% cottage cheese
  • ¾ cup plain nonfat Greek yogurt
  • 2 tbsp fresh lime juice about 1 lime
  • 1 clove garlic
  • ½ cup fresh cilantro packed
  • ¼ tsp kosher salt
  • 1 to 3 tbsp water to thin, only if needed
Optional Toppings
  • 1 avocado sliced
  • green onions, pickled red onions, extra cilantro, lime wedges pickled red onions, extra cilantro, lime wedges to taste

Equipment

  • Large skillet (cast iron or nonstick)
  • Rimmed baking sheet and parchment paper
  • Medium saucepan with lid
  • Blender or food processor
  • Meat mallet or heavy pan
  • Instant-read thermometer
  • 4 meal prep containers
  • 2 to 4 small jars for the sauce

Method
 

  1. Prep the chicken. Heat the oven to 425°F. Pound the chicken to an even 3/4 inch thickness. Mix the paprika, garlic powder, cumin, chili powder, 3/4 tsp salt, and pepper. Rub the chicken with 1 tbsp olive oil and 1 tbsp lime juice, then coat with the spices. Let it sit 15 to 30 minutes if you have time.
  2. Cook the rice. Rinse the rice until the water runs mostly clear. Add it to a saucepan with 1 1/2 cups water and 1/4 tsp salt. Bring to a boil, cover, reduce to low, and cook about 15 minutes, or follow the package. Rest 5 minutes, then fluff.
  3. Roast the vegetables. Toss the broccoli and peppers with 1 tbsp olive oil and 1/4 tsp salt on a lined baking sheet. Roast 18 to 20 minutes, flipping once, until the edges are browned.
  4. Make the sauce. Blend the cottage cheese, Greek yogurt, 2 tbsp lime juice, garlic, cilantro, and 1/4 tsp salt until smooth. Add water 1 tablespoon at a time if too thick. Taste and add more lime if you like.
  5. Cook the chicken. Heat a skillet over medium-high heat. Cook the chicken 5 to 6 minutes per side, until the thickest part reaches 165°F.
  6. Rest and slice. Rest the chicken 5 minutes before slicing against the grain. Warm the beans in the microwave or a small pot.
  7. Assemble. Divide the rice among four bowls. Top with chicken, roasted vegetables, and beans. Spoon on the sauce and add your toppings.

Notes

  • Meal prep: Divide into 4 containers. Store the sauce separately and add it right before eating.
  • Refrigerator: Keeps 3 to 4 days in airtight containers.
  • Freezer: Freeze the chicken, rice, and beans up to 3 months. Do not freeze the sauce.
  • Reheat: Cover with a damp paper towel and microwave until steaming hot, at least 165°F.
  • Chicken thighs: Boneless thighs work. They are juicier and have slightly less protein.
  • Shortcut: Use shredded rotisserie chicken and skip the skillet.
  • Variations: Spicy (bang bang style yogurt sauce), Mediterranean, sweet potato, and burrito bowls are explained in the post.
 
 

Nutrition Facts

Nutrient
 Amount per serving (1 bowl)
Calories
 615 kcal
Carbohydrates
 62 g
Protein
 59 g
Fat
 14 g
Saturated fat
 3 g
Cholesterol
 190 mg
Sodium
 890 mg
Potassium
 1,280 mg
Fiber
 8 g
Sugar
 8 g
Vitamin C
 160 mg
Calcium
 160 mg
Iron
 4 mg
 
 
Pull the chicken at 165°F and let it rest 5 minutes before you cut it. The juices settle back into the meat, and it stays moist even after reheating.