High Protein Rice Bowls

Name: High Protein Rice Bowls
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Ingredients: 2 cups of brown rice; 1 can of black beans, drained and rinsed; 1 cup of corn, frozen or fresh; 1 red bell pepper, diced; 1 avocado, sliced; 1 lb grilled chicken breast, sliced; 1 cup cooked quinoa; 1 cup roasted chickpeas; 1 tablespoon olive oil; 1 teaspoon cumin; Salt and pepper to taste; Fresh cilantro, for garnish; Lime wedges, for serving

Highlighted under: Healthy & Light

High protein rice bowls are a nutritious and delicious meal option packed with flavor and essential nutrients.

Created by

Lillian Hayes

Last updated on 2025-12-25T16:52:13.916Z

These high protein rice bowls are perfect for a quick weeknight dinner or meal prep for the week. With a combination of grains, protein, and fresh vegetables, they are both satisfying and healthy.

        Why You Will Love This Recipe
        Packed with protein to fuel your day
Customizable with your favorite vegetables and sauces
Quick and easy to prepare, perfect for busy schedules

      

Nutritional Benefits

High protein rice bowls are a fantastic way to incorporate essential nutrients into your diet. With a base of brown rice, which is rich in fiber and antioxidants, these bowls provide sustained energy throughout the day. Brown rice is also known for its ability to help regulate blood sugar levels, making it an excellent choice for those looking to maintain a healthy lifestyle.

The addition of black beans and corn enhances the protein content while also delivering a variety of vitamins and minerals. Black beans are particularly high in folate and magnesium, supporting heart health and digestion. Corn contributes valuable carbohydrates and fiber, making this dish not only filling but also nutritious.

Customization Options

One of the great features of high protein rice bowls is their versatility. You can easily customize the ingredients based on your preferences or what you have on hand. Swap out the grilled chicken for tofu for a vegetarian option, or add extra veggies like spinach, zucchini, or broccoli for an added nutrient boost. The possibilities for customization are endless, making these bowls perfect for meal prep or family dinners.

Moreover, you can experiment with different sauces to enhance the flavor profile. A drizzle of sriracha, a splash of soy sauce, or a dollop of yogurt can transform your rice bowl into a unique culinary experience. This flexibility allows you to enjoy a different flavor sensation each time you prepare it, keeping your meals exciting and satisfying.

Meal Prep Made Easy

High protein rice bowls make for an excellent meal prep option. Preparing several bowls at once can save you time during the busy week. Simply cook a large batch of brown rice and your choice of protein on the weekend. You can also pre-chop your vegetables and store them in airtight containers in the fridge. This way, assembling your lunch or dinner becomes a quick and easy task.

By meal prepping these bowls, you not only save time but also ensure that you have healthy meals ready to go. This can help you resist the temptation of fast food or unhealthy snacks when you're short on time. Plus, when you have nutritious meals on hand, you're more likely to stick to your health goals.

Ingredients

Gather the following ingredients to make your high protein rice bowls:

Base Ingredients

2 cups of brown rice
1 can of black beans, drained and rinsed
1 cup of corn, frozen or fresh
1 red bell pepper, diced
1 avocado, sliced

Protein Options

1 lb grilled chicken breast, sliced
1 cup cooked quinoa
1 cup roasted chickpeas

Seasoning and Toppings

1 tablespoon olive oil
1 teaspoon cumin
Salt and pepper to taste
Fresh cilantro, for garnish
Lime wedges, for serving

Ensure all ingredients are fresh for the best flavor in your rice bowls.

Instructions

Follow these steps to prepare your high protein rice bowls:

Cook the Rice

In a pot, bring 4 cups of water to a boil. Add the brown rice, reduce the heat to low, cover, and cook for 40-45 minutes until tender.

Prepare the Protein

While the rice is cooking, grill the chicken or prepare your choice of protein. Season with olive oil, cumin, salt, and pepper.

Combine Ingredients

In a large bowl, combine the cooked rice, black beans, corn, and diced bell pepper. Mix well.

Assemble the Bowls

Divide the rice mixture into bowls and top with sliced avocado, grilled chicken or your chosen protein, and garnish with fresh cilantro.

Serve

Serve with lime wedges on the side for an extra zesty flavor.

Enjoy your homemade high protein rice bowls!

Cooking Tips

To achieve perfectly cooked brown rice, make sure to rinse it under cold water before cooking to remove excess starch. This helps to prevent the rice from becoming too sticky. If you prefer a nuttier flavor, consider toasting the rice in the pot with a bit of olive oil for a few minutes before adding water.

When cooking your protein, using a meat thermometer can ensure it reaches the safe internal temperature. For chicken, this is 165°F (75°C). If you're using plant-based proteins like chickpeas or quinoa, make sure to season them well for maximum flavor.

Serving Suggestions

These rice bowls are perfect for lunch or dinner and can be served alongside a fresh salad for extra crunch and nutrition. Pair them with a refreshing drink like iced tea or sparkling water with a splash of lime for a complete meal experience. If you’re looking for a heartier option, serve the rice bowls with warm tortillas for a fun twist.

Don't forget to experiment with toppings! Adding a sprinkle of cheese, sliced jalapeños, or even a scoop of salsa can elevate your dish. The key is to find combinations that excite your taste buds and keep you coming back for more.

Questions About Recipes

→ Can I make this recipe vegan?

Yes, you can substitute the chicken with more beans, tofu, or tempeh.

→ How can I store leftovers?

Store in an airtight container in the refrigerator for up to 3 days.

→ Can I use white rice instead?

Yes, but cooking time may vary. Adjust according to package instructions.

→ What other toppings can I use?

Consider adding salsa, cheese, or a dollop of Greek yogurt for extra flavor.