High Protein Rice Bowls

Name: High Protein Rice Bowls
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 2 servings
Ingredients: 1 cup brown rice; 2 cups water; 1 can black beans, rinsed and drained; 1 cup corn, fresh or frozen; 1 cup cooked chicken, diced; 1 cup cooked quinoa; 1 cup tofu, cubed and sautéed; 1 avocado, sliced; 1 cup cherry tomatoes, halved; 1/4 cup cilantro, chopped; Lime wedges for serving

Highlighted under: Healthy & Light

High protein rice bowls are a nutritious and delicious meal option that combines flavorful ingredients with a healthy twist.

Created by

Keira Thompson

Last updated on 2025-12-25T15:46:16.813Z

These high protein rice bowls are not just filling; they're also packed with nutrients that help fuel your body. Perfect for lunch or dinner, they can be customized with your favorite proteins and vegetables.

        Why You'll Love This Recipe
        Packed with protein to keep you energized
Versatile and customizable with different ingredients
Perfect for meal prep and healthy eating

      

Nutritional Benefits

High protein rice bowls are not only delicious but also packed with essential nutrients. Brown rice serves as a wholesome base, providing complex carbohydrates that fuel your body and keep you feeling full longer. This nutritious grain is rich in fiber, vitamins, and minerals, making it a great choice for a balanced meal.

The addition of black beans and corn boosts the protein content even further, offering a complete amino acid profile. Beans are an excellent source of plant-based protein and fiber, while corn adds a touch of sweetness and additional vitamins. Together, these ingredients create a filling and satisfying meal that supports muscle repair and overall health.

Versatile Customization

One of the best features of high protein rice bowls is their versatility. You can easily customize them to suit your taste preferences or dietary needs. Whether you prefer chicken, tofu, or quinoa, the choice is yours. This makes it simple to cater to vegetarians, vegans, or meat lovers alike.

Additionally, you can experiment with different toppings and sauces to elevate your bowl. Consider adding spicy salsa, a drizzle of tahini, or a sprinkle of cheese for extra flavor. The possibilities are endless, allowing you to create a meal that is uniquely yours every time.

Meal Prep Friendly

High protein rice bowls are perfect for meal prep, making them an excellent option for busy individuals or families. Preparing a large batch of rice and protein at the beginning of the week allows you to assemble quick and nutritious meals in no time. Simply store the components separately and combine them when ready to eat.

This recipe is not only time-efficient but also cost-effective. By cooking in bulk, you can save money and reduce food waste while enjoying delicious, homemade meals throughout the week. With just a few ingredients, you can create a variety of rice bowls that stay fresh and flavorful in the fridge!

Ingredients

Base Ingredients

1 cup brown rice
2 cups water
1 can black beans, rinsed and drained
1 cup corn, fresh or frozen

Protein Options

1 cup cooked chicken, diced
1 cup cooked quinoa
1 cup tofu, cubed and sautéed

Toppings

1 avocado, sliced
1 cup cherry tomatoes, halved
1/4 cup cilantro, chopped
Lime wedges for serving

Feel free to mix and match ingredients based on your preferences!

Instructions

Cook the Rice

In a medium saucepan, combine the brown rice and water. Bring to a boil, then reduce heat to low, cover, and simmer for 30-35 minutes or until rice is tender and water is absorbed.

Prepare the Protein

While the rice is cooking, prepare your protein of choice. If using chicken, ensure it's cooked thoroughly. For tofu, sauté in a non-stick pan until golden.

Assemble the Bowls

In a bowl, layer the cooked rice, black beans, corn, and your chosen protein. Top with avocado, cherry tomatoes, and cilantro.

Serve

Serve with lime wedges and enjoy your delicious high protein rice bowls!

These bowls are great for meal prep; simply store in the refrigerator for up to 3 days.

Tips for Cooking Perfect Rice

To achieve perfectly cooked brown rice, it's essential to follow the right water-to-rice ratio and cooking time. Generally, the ratio is 2 cups of water for every cup of brown rice. Rinse the rice thoroughly before cooking to remove excess starch, which can make it gummy. Once the water reaches a boil, reduce the heat to low and let it simmer covered to retain moisture.

Avoid lifting the lid during cooking, as this releases steam and can affect the texture of the rice. After cooking, let it sit covered for 5-10 minutes to allow it to firm up. Fluff with a fork before serving for the best results!

Choosing Your Protein

When selecting a protein for your rice bowl, consider your dietary preferences and lifestyle. Chicken is a popular choice due to its lean nature and ease of preparation. If you're looking for a plant-based option, tofu is a fantastic alternative that absorbs flavors well and adds a satisfying texture. For a gluten-free option, cooked quinoa is also a great choice, offering a nutty flavor and additional nutrients.

No matter which protein you choose, be sure to season it well to enhance the overall taste of your dish. Marinating your protein or seasoning it with spices can elevate the flavors and make your rice bowl even more enjoyable.

Serving Suggestions

For an extra burst of flavor, consider serving your high protein rice bowls with a variety of sauces or dressings. A zesty lime vinaigrette or a creamy avocado dressing can add a delightful twist. Additionally, a sprinkle of sesame seeds or crushed red pepper can provide a nice crunch and a hint of heat.

Pair your rice bowl with a side of fresh greens or a simple salad to create a well-rounded meal. This not only enhances the nutritional value but also adds a refreshing element to your dish. Enjoy your high protein rice bowls as a satisfying lunch or dinner option that is sure to please everyone!

Questions About Recipes

→ Can I use white rice instead of brown rice?

Yes, you can substitute white rice, but cooking times may vary.

→ What can I use instead of black beans?

You can use chickpeas or kidney beans as an alternative.

→ Is this recipe vegan?

Yes, if you use tofu and omit any animal proteins, it is vegan-friendly.

→ How can I make this dish spicy?

Add jalapeños or a sprinkle of chili powder for some heat.