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High protein taco bowls with rice, taco-seasoned protein, black beans, corn, salsa, lettuce, lime, and creamy sauce.

High Protein Taco Bowls for Easy Meal Prep

These high protein taco bowls are hearty, budget-friendly, and perfect for easy meal prep. They are made with taco-seasoned protein, rice, beans, corn, salsa, a creamy lime sauce, and fresh toppings for a filling bowl that works for quick dinners or make-ahead lunches.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 bowls
Course: Dinner, Lunch
Cuisine: American, Mexican-Inspired
Ingredients Equipment Method Notes

Ingredients
  

Base
  • 4 cups cooked white rice or brown rice or use quinoa, roasted sweet potatoes, cauliflower rice, shredded romaine, or cabbage
Taco Protein Mixture
  • 1 pound ground turkey, ground beef, or diced chicken use boneless chicken breast or thighs if choosing chicken
  • 1 tablespoon olive oil optional, use if cooking very lean protein
  • 1 tablespoon chili powder
  • 2 teaspoons ground cumin
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon salt adjust to taste
  • 1/4 teaspoon black pepper
  • 1 can black beans or pinto beans 15 ounces, drained and rinsed
  • 1 cup corn canned and drained or frozen and thawed
  • 1 cup salsa jarred salsa or pico de gallo
Creamy Lime Sauce
  • 1/2 cup plain Greek yogurt or blended cottage cheese
  • 2 tablespoons fresh lime juice
  • 1/4 teaspoon ground cumin or garlic powder optional, for the sauce
Toppings
  • 2 cups shredded lettuce or shredded cabbage
  • 1 cup diced tomato or extra salsa optional
  • 1 avocado diced, or use guacamole; optional
  • 1/2 cup shredded cheese optional
  • tortilla chips optional, for crunch

Equipment

  • Large skillet
  • Food thermometer
  • Rice cooker
  • Sheet pan
  • Airtight meal prep containers
  • Small sauce containers

Method
 

  1. Cook the rice or chosen base according to package directions. If using roasted sweet potatoes, cube them and roast until tender. Let the base cool slightly if assembling meal prep containers.
  2. Heat a large skillet over medium-high heat. Add the olive oil if using a very lean protein, then add the ground turkey, ground beef, or diced chicken.
  3. Cook until the protein is done, breaking up ground meat as it cooks. Drain excess liquid if needed.
  4. Add the chili powder, cumin, garlic powder, onion powder, smoked paprika, salt, and black pepper. Stir well and cook for about 1 minute so the spices warm and coat the protein.
  5. Check the protein with a food thermometer. Ground beef should reach 160°F, and chicken or turkey should reach 165°F.
  6. Reduce the heat to medium. Stir in the drained beans, corn, and salsa. Cook for 3 to 5 minutes, until everything is warm and well combined.
  7. In a small bowl, stir together the Greek yogurt or blended cottage cheese, lime juice, and optional cumin or garlic powder until smooth.
  8. Assemble each bowl with rice or your chosen base, then add the taco protein and bean mixture.
  9. Top with shredded lettuce or cabbage, diced tomato or salsa, avocado, cheese, tortilla chips, and a drizzle of creamy lime sauce as desired.
  10. For meal prep, store the cooked rice and protein mixture together. Keep lettuce, cabbage, avocado, crunchy toppings, and sauce separate until serving.

Notes

Ground turkey, ground beef, diced chicken, or a bean-based no-meat option can all work in these taco bowls. Use black beans, pinto beans, or a mix of both if making the bowls without meat.
For lower-carb taco salad bowls, replace the rice with shredded romaine, shredded cabbage, cauliflower rice, or a mix of warm and cold components.
Let cooked ingredients cool before sealing meal prep containers so trapped steam does not make the bowls soggy.
Store cooked components in shallow airtight containers in the refrigerator and use within 4 days. Keep fresh toppings, avocado, crunchy toppings, and sauce separate until ready to eat.
Reheat cooked components until they reach 165°F throughout, then add cold toppings and sauce after reheating.