Looking for a quick and easy weeknight meal? This burrito bowl is the answer! I love a one-pan meal!

Loaded with protein and fiber, it’s satisfying and easy to make. If you are following a DASH Diet, this recipe fits the bill. It’s low in sodium, low in saturated fat, and high in fiber and veggies. I roasted my own chicken breasts, but you can save even more time by purchasing pre-shredded rotisserie chicken, although it will be higher in sodium. The same goes for the rice – you could use a boxed mix, but it’s really very easy to make a delicious one-pan rice dish with diced onion, peppers, salt-free seasoning, and some chicken broth.

Add More Beans

Pulses (beans, lentils, peas, and chick peas) are a healthy part of a balanced diet. Canned veggies are so economical and are great for managing your food waste. I always have at least 2 or 3 cans of beans in my pantry. I often choose reduced sodium canned beans, and you can also reduce the sodium significantly by rinsing your canned beans.

Studies have shown a correlation between health and bean consumption. Adding a half cup of beans to your meals adds 6 grams of fiber and 6 grams of protein. Fiber is important in managing blood sugar and blood cholesterol. That fiber and protein also helps with satiety, and studies show adding beans to the diet may help with weight management.

Budget Meals

We all need more budget meals in our wheelhouse. Food is expensive! Canned beans are an economical way to add nutrition to your diet. An ounce of chicken, pork, or beef provides about 7 grams of protein. A half cup of beans provides 6, so you can boost the protein in a mixed dish very economically with canned beans. The fiber helps slow down digestion, keeping you full longer. Eating beans also supports your gut health. The fiber in beans helps the beneficial bacteria in your colon flourish and improves blood sugar response.

This meal takes less than 45 minutes to get onto the table and only costs about $3 per serving. If you roast the chicken ahead or use leftover cooked chicken, it’ll take less than 30 minutes. Let me know if you try this recipe!

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Deconstructed Chicken and Bean Burrito Bowl

Servings 4 servings
Author Rosanne Rust MS RDN, www.rustnutrition.com


Roast chicken breasts

  • 2 large boneless chicken breasts
  • 2 tablespoons of your favorite Tex-Mex seasoning blend
  • 2 teaspoons olive oil

Rice and beans

  • 5 small bell peppers or 2 large
  • 1 tsp olive oil
  • 1/2 cup diced onion
  • 2 teaspoons minced garlic
  • 1 1/2 cups grape tomatoes sliced (or sub 15-ounce can diced tomatoes)
  • 15 oz can black beans drained
  • 1 cup Jasmine or other white rice
  • 2 tsp chili powder
  • 1 teaspoon cumin
  • 1 tsp onion powder
  • 1 tsp paprika
  • 1/4 tsp salt
  • 2 cups chicken stock
  • 1 small can of corn drained (or a cup of frozen)
  • 1/2 cup shredded cheese


  • Preheat oven to 425F.
  • Cut large chicken breasts into 2-3 pieces. Season each piece on all sides. Place chicken breast on a baking sheet along with 5 small bell peppers. Drizzle chicken and peppers w olive oil, roast 30 minutes. (Once chicken is done, cut into small pieces or use a fork and knife to shred.)
  • While chicken cooks heat a large pan over medium high heat. Once hot, drizzle a tsp of olive oil into pan. Sauté 1/2 cup diced onion until tender. Add the garlic and cook for 1 minute, stirring often. Add uncooked rice to the pan. Toast the rice, stirring often, for 2 to 3 minutes.
  • Add the drained beans, chopped tomatoes, shredded cooked chicken, chicken broth, and all of the seasonings to the onion mixture in the pan. Stir to combine, and bring to a boil. Reduce heat to low, cover, and simmer for 15-20 minutes.
  • Add the corn to the pan, cover, and heat for 5 more minutes.
  • Finally, top with the shredded cheese, cover, allowing cheese to melt.
  • Serve in bowls. Garnish with jalapeño peppers, green onions, and sour cream if desired.