High Protein Mexican Chicken & Rice Meal Prep – Flavorful, Filling & Perfect for the Week

Introduction

Meal prep just got a delicious upgrade with this high protein Mexican chicken and rice recipe. Juicy, seasoned chicken, fluffy rice, vibrant peppers, and bold Mexican spices come together in a satisfying dish that’s ideal for lunches, dinners, or post-workout refueling.

Packed with lean protein, complex carbs, and colorful veggies, this one-pan-inspired meal is not only budget-friendly but also incredibly easy to portion out for the week. With simple ingredients and authentic flavor, it brings the comfort of a burrito bowl—without the extra calories or effort.

Whether you’re aiming to build muscle, eat healthier, or just save time, this protein-rich meal prep makes it simple (and tasty) to stay on track.

Ingredients Overview

Here’s what makes this meal prep dish flavorful, nutritious, and easy to assemble:

Chicken

• Boneless, Skinless Chicken Breast or Thighs: Lean and high in protein. Thighs offer more flavor and tenderness, while breasts keep it leaner. Dice or slice thinly for quicker cooking and even seasoning.
• Lime Juice: Adds acidity to tenderize the chicken and brightens the dish.
• Olive Oil: Helps with browning and keeps chicken juicy during sautéing.
• Taco Seasoning or Mexican Spice Blend: Use a homemade mix of chili powder, cumin, paprika, oregano, garlic powder, and salt—or your favorite store-bought version. Avoid blends with added sugar or fillers.

Rice & Veggies

• Brown or White Rice: A filling base that soaks up flavor. Brown rice has more fiber and nutrients, but white rice gives a softer, fluffier texture.
• Bell Peppers: Add color, crunch, and natural sweetness.
• Red Onion: For savory bite and mild spice.
• Corn (Optional): Roasted or sautéed corn adds texture and authentic flair.
• Black Beans (Optional): Boost fiber and protein, and add creamy contrast.
• Fresh Cilantro: Optional for garnish but brings freshness.
• Lime Wedges: Brighten up the final meal prep containers.

Step-by-Step Instructions

This recipe comes together in under 45 minutes and makes 4–5 meal prep portions. Here’s how to do it right:

1. Marinate the Chicken
   In a bowl, toss diced or sliced chicken with:
   • 1 tbsp olive oil
   • Juice of 1 lime
   • 1½ tbsp taco seasoning
     Let it sit while you prep other ingredients (10–15 minutes is enough).
2. Cook the Rice
   Cook 1 cup of uncooked rice according to package directions (yields ~3 cups cooked). For extra flavor, cook with:
   • A pinch of salt
   • 1 tsp garlic powder
   • ½ tsp cumin
   • Optional: Cook in low-sodium chicken broth instead of water.
3. Sauté the Veggies
   In a large skillet, heat 1 tbsp oil. Add:
   • 1 diced red onion
   • 2 sliced bell peppers
     Sauté over medium heat until slightly softened and charred (about 5–6 minutes). Remove and set aside.
4. Cook the Chicken
   In the same skillet, add marinated chicken in a single layer. Cook over medium-high heat for 6–8 minutes, stirring occasionally, until browned and fully cooked through. Internal temp should reach 165°F (74°C).
5. Combine (Optional)
   Add sautéed veggies and ½ cup canned black beans or corn (if using) back to the pan with the chicken. Stir and heat through.
6. Assemble Meal Prep Containers
   Divide the rice evenly between 4–5 airtight containers. Top with the chicken and veggie mixture. Garnish with:
   • Fresh chopped cilantro
   • A lime wedge
   • Extra salsa or hot sauce on the side

Tips, Variations & Substitutions

• Low Carb Option: Swap rice for cauliflower rice or cooked quinoa.
• Add Extra Veggies: Stir in zucchini, spinach, or mushrooms for added volume and nutrients.
• Vegan Adaptation: Replace chicken with tofu or tempeh and follow the same marinade steps.
• Spice Level: Add chipotle powder or sliced jalapeños if you like it hot. Mild eaters can stick with just chili powder and cumin.
• Cheese Lover? Add shredded cheddar or a sprinkle of cotija before sealing each container (if not dairy-free).
• Meal Prep Tip: Let everything cool before sealing to prevent condensation and sogginess.

Serving Ideas & Occasions

This Mexican chicken and rice is perfect for:

• Weekly Lunch Meal Prep: Keeps well for 4 days in the fridge.
• Post-Workout Recovery: High protein and complex carbs make it ideal for muscle repair.
• Family Dinners: Serve buffet-style and let everyone build their own bowls.
• Burrito Bowl Bar: Add avocado, salsa, lettuce, and tortilla chips for a fun, customizable dinner.
• Freezer-Friendly: Freeze cooked portions in airtight containers for up to 2 months.

Nutritional & Health Notes

This dish is both macro-balanced and full of flavor:

• High Protein: Each serving delivers 35–40g of lean protein from chicken and beans.
• Complex Carbs: Brown rice and beans provide sustained energy and fiber.
• Healthy Fats: Olive oil and optional avocado toppings offer good fats.
• Low Sugar: Naturally low in sugar, with no need for sweet sauces or glazes.
• Meal Prep Friendly: Keeps its texture and flavor well over several days.

FAQs

Q1: How long does it last in the fridge?

Stored in airtight containers, this meal stays fresh for up to 4 days in the refrigerator.

Q2: Can I freeze this?

Yes. Allow to cool completely, then freeze individual portions. Thaw overnight in the fridge and reheat in the microwave or skillet.

Q3: What’s the best rice for this?

Brown rice for fiber and complex carbs, white rice for a lighter, softer texture. You can also use jasmine rice or quinoa.

Q4: How much protein is in one serving?

With chicken and black beans, each serving offers 35–40 grams of protein, depending on portion size and toppings.

Q5: Can I make this in one pan?

Yes—cook the rice separately, but sauté the chicken and veggies in one pan. Some meal preppers cook everything in a large skillet to reduce cleanup.

Q6: How can I keep the rice from drying out?

Add a drizzle of lime juice or store with a small salsa container to keep things moist when reheating.

Q7: Is this gluten-free?

Yes—as long as your taco seasoning and broth are gluten-free, this meal is naturally gluten-free.

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