Chicken Burrito

Chicken Burrito

Calories: 540

Protein: 46 g

Prep Time: 10 min  |  Cook Time: 20 min

Serves: 1

Ingredients

For the Chicken

  • Raw boneless, skinless chicken thighs: 130 g / 4.6 oz / ~1½ small thighs

  • Olive oil: 5 g / 1 tsp

  • Garlic powder: ½ tsp

  • Smoked paprika: ½ tsp

  • Cumin: ¼ tsp

  • Chili powder: ¼ tsp

  • Salt & pepper: to taste

  • Lime juice: 5 ml / 1 tsp (after cooking)

For the Wrap

  • Whole wheat tortilla: 60 g / 2.1 oz / 1 medium

  • Corn (frozen or canned): 30 g / 1 oz / 2 Tbsp

  • Black beans (drained & rinsed): 15 g / 0.5 oz / 1 Tbsp

  • Bell peppers & onions (sautéed): 60 g / 2.1 oz / ⅓ cup

  • Light shredded cheese (Mexican blend or cheddar): 20 g / 0.7 oz / 2 Tbsp

  • Salsa: 15 g / 0.5 oz / 1 Tbsp

  • Optional: chopped cilantro or squeeze of lime

Directions

  1. Cook the chicken: Heat a skillet over medium-high and add olive oil. Season chicken with garlic powder, smoked paprika, cumin, chili powder, salt, and pepper. Cook 5–6 minutes per side until golden and fully cooked (165°F / 74°C). Rest 2 minutes, then slice or shred. Toss with lime juice.

  2. Sauté the veggies: In the same skillet, add peppers and onions. Cook 3–5 minutes until softened and lightly caramelized.

  3. Warm the add-ins: Heat corn and black beans together for 1–2 minutes (microwave or small pan).

  4. Assemble: Warm the tortilla in a dry pan for 30 seconds per side. Layer chicken, beans, corn, peppers, cheese, and salsa in the center.

  5. Wrap & toast: Fold in the sides and roll tightly. Toast seam-side down in the skillet for 1–2 minutes per side until golden and crisp.

  6. Serve: Slice in half and enjoy warm with extra salsa or Greek yogurt for dipping.

Meal Prep Instructions

  • Batch for 3–4 Burritos: Cook 400–500 g chicken thighs at once using the same seasoning. Sauté 1–2 bell peppers and 1 onion together, and portion everything separately (chicken, veg, beans/corn). Assemble fresh daily for best texture.

  • Storage: Keep components refrigerated up to 4 days. Store tortillas separately to prevent sogginess.

  • Freezer Option: Assemble and toast burritos fully. Wrap tightly in foil and freeze up to 1 month. Reheat in oven (350°F / 175°C for 15 min) or microwave (2–3 min).

Coach’s Tip

Before wrapping, sprinkle a little cheese directly on the tortilla and melt it for 15 seconds — it seals the burrito when you fold it and gives that melty “Chipotle finish.”

🌱 Vegetarian Option — High-Protein Veggie Burrito

Replace chicken with 100 g (3.5 oz / ½ cup) cooked lentils or black beans and add 75 g (2.6 oz / ½ cup) roasted sweet potato cubes for heartiness. Toss the lentils or beans in ½ tsp olive oil, ¼ tsp smoked paprika, and a pinch of salt. Assemble and cook as directed.

Macros: ~535 kcal | 43 g protein

LunchTameika Gentles