Craving a flavorful, fulfilling, and fuss-free meal that packs a powerful protein punch? These High-Protein Chicken Burritos are your answer! Imagine tender, seasoned chicken nestled alongside hearty beans, vibrant vegetables, a luscious homemade creamy taco sauce, and your favorite customizable toppings, all wrapped snugly in a warm tortilla. These burritos aren’t just incredibly delicious; they’re also designed to be highly nutritious, satisfying, and surprisingly low in calories. Perfect for busy weeknights or as a smart meal prep solution, their freezer-friendly nature makes them an absolute lifesaver for anyone looking to eat well without spending hours in the kitchen.
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Why Readers Love This Recipe
⭐️⭐️⭐️⭐️⭐️
“This is quick and easy to make. My family loved it and will definitely be on the menu again.”
~ Cassandra
It’s no surprise that these high-protein chicken burritos have become a family favorite and a staple in many kitchens. Readers consistently rave about how incredibly simple and quick they are to prepare, making them perfect for those hectic weeknights when time is of the essence. Beyond their ease, the rich, satisfying flavors appeal to everyone, from picky eaters to gourmet enthusiasts. Plus, the fact that they’re both delicious and contribute significantly to your daily protein intake, aiding in satiety and muscle support, makes them a guilt-free indulgence. They truly hit all the marks for a convenient, healthy, and utterly delicious meal.
| Yield: | Prep Time: | Cook Time: | Total Time: |
| 6 servings | 15 min | 15 min | 30 min |
For an extra special meal, you will absolutely love pairing these burritos with my Chipotle Rice recipe! The vibrant flavors and fluffy texture of the rice complement the robust burritos perfectly.
Key Ingredients for Perfect Chicken Burritos
Crafting these delectable high-protein chicken burritos relies on a harmonious blend of fresh, flavorful, and protein-rich ingredients. Here’s a closer look at the stars of this recipe:
- Chicken: The cornerstone of our high-protein goal. Lean chicken breast or juicy chicken thighs provide a substantial and satisfying base.
- Tortillas: The perfect edible wrapper. Opt for large, pliable flour tortillas to hold all that delicious filling.
- Cheese: Adds a creamy, savory element that enhances the overall flavor and helps bind the ingredients. Cheddar is classic, but feel free to explore other varieties.
- Onions: Aromatic and essential for building a deep flavor profile in the chicken filling.
- Bell Peppers: Red and green bell peppers add a wonderful sweetness, vibrant color, and crucial nutrients.
- Beans (optional): Black beans are a fantastic source of plant-based protein and fiber, making them a key player in boosting the protein content and heartiness.
- Diced Tomatoes: Offer a tangy, juicy component, especially when combined with chilies for an extra kick.
- Taco Seasoning: The spice blend that ties all the savory elements together, infusing the chicken with authentic Mexican-inspired flavors. Our homemade version allows for perfect customization of heat and spice levels.
What Makes This Recipe High Protein
The secret to these burritos’ impressive protein content lies in a strategic combination of ingredients, ensuring each bite is not only delicious but also incredibly satiating and supportive of your fitness goals. Here’s how we achieve that protein boost:
- Chicken: The primary protein source. Using approximately 20 ounces of skinless chicken breasts can contribute a significant 115-125 grams of protein to the entire recipe. This lean meat is fantastic for muscle repair and growth.
- Black Beans: These humble legumes are powerhouse additions. A standard can of black beans adds around 14 grams of plant-based protein, plus a healthy dose of fiber for digestive health and prolonged fullness.
- Cheddar Cheese: About 1 cup (or 3 ounces) of grated cheddar cheese provides approximately 18 grams of protein. Cheese not only enhances flavor and creaminess but also adds valuable protein and calcium.
- Tortillas: Even your wrapper contributes! Many 9-inch tortillas contain 5-6 grams of protein each. For six burritos, this adds another 30 grams of protein to the total.
- Plain Greek Yogurt: This ingredient, used in our optional creamy taco sauce, is a fantastic source of protein. Just one cup can add around 20 grams, significantly boosting the overall protein in your sauce while keeping it light and tangy.
By carefully selecting and combining these ingredients, each burrito becomes a balanced meal, rich in protein, making it an excellent choice for those looking to maintain energy levels, support muscle mass, or simply enjoy a filling and healthy option.
Choosing the Best Tortilla to Use
The tortilla is the foundation of your burrito, and selecting the right one can make all the difference in its texture, structural integrity, and nutritional profile. Consider these options when planning your high-protein chicken burritos:
- Traditional Flour Tortilla: These are often labeled “burrito size” on the package and are typically at least 9 inches in diameter, or even extra-large ones that are bigger. Flour tortillas are wonderfully soft and pliable, making them easy to wrap without tearing. They offer a classic burrito experience and are generally readily available.
- Whole Wheat Tortillas: If you’re looking to increase your fiber intake, whole wheat tortillas are an excellent choice. They tend to be thicker and slightly less pliable than traditional flour tortillas, which means you might need to warm them a bit longer to make them more flexible for wrapping. Their heartier texture also adds a wholesome, nutty flavor.
- Low Carb Tortillas: For those managing carbohydrate intake, low carb tortillas are a viable option. However, finding ones large enough to comfortably hold a substantial burrito filling can sometimes be a challenge. Always check the package for size and ensure they are flexible enough to prevent cracking during assembly.
- Corn Tortillas: While popular for tacos due to their distinct flavor and texture, corn tortillas are generally not recommended for burritos. They have a firmer, less pliable texture and are much more prone to tearing when overloaded or rolled tightly. If you do opt for corn, consider using two smaller tortillas per serving to prevent breakage, or stick to a much lighter filling.
Ultimately, the best tortilla for your high-protein chicken burrito will depend on your dietary preferences and how easily you want to handle the wrapping process. Warming any tortilla before assembly is always a good practice to enhance its pliability.
Selecting the Ideal Chicken for Your Burrito
The type of chicken you choose will impact the flavor, texture, and nutritional value of your high-protein burritos. Both boneless, skinless chicken breasts and thighs are excellent choices, as is pre-cooked rotisserie chicken for ultimate convenience.
- Chicken Breasts:
- Pros: Known for being very lean, chicken breasts are a popular choice for those focused on minimizing fat intake. They are tender and versatile, easily shreddable or cut into uniform chunks. Their milder flavor allows the vibrant spices and creamy sauce to truly shine.
- Cons: Can sometimes be less flavorful than dark meat if not seasoned generously, and prone to drying out if overcooked.
- Best Use: Ideal for a lighter, clean-eating burrito where the focus is on a robust seasoning blend and sauce.
- Chicken Thighs:
- Pros: Chicken thighs offer a richer, more robust flavor and are inherently juicier than breasts due to their higher fat content. This extra fat contributes to a more tender and moist filling that is forgiving if cooked slightly longer.
- Cons: Slightly higher in fat and calories compared to breasts, which might be a consideration for some dietary plans.
- Best Use: Perfect if you prefer a richer, more succulent chicken filling that maintains moisture well, even when reheated.
- Cooked Rotisserie Chicken:
- Pros: An ultimate time-saver! Pre-cooked and seasoned, rotisserie chicken significantly cuts down on prep and cooking time. Simply shred or dice it and add it to your pan with the vegetables and seasoning.
- Cons: Can sometimes be higher in sodium depending on the brand, and you have less control over the seasoning.
- Best Use: When you need to get dinner on the table in record time without compromising on flavor.
No matter which cut you choose, ensure it is boneless and skinless for ease of preparation and a cleaner eating experience within the burrito.
How to Make Irresistible High-Protein Chicken Burritos
Creating these delicious and healthy burritos is a straightforward process, designed for efficiency without sacrificing flavor. Follow these simple steps to prepare your savory filling:
Detailed measurements and full instructions can be found in the recipe card at the bottom of this post.
- Prepare the Chicken and Aromatics: Begin by heating a skillet over medium heat. Add a touch of olive oil, then introduce your diced chicken. Sprinkle generously with homemade or store-bought taco seasoning. Stir continuously to ensure every piece of chicken is thoroughly coated in the fragrant spices.
- Sauté until Tender: Once the chicken is coated, add your diced onions and sliced bell peppers to the skillet. Continue to stir and sauté the mixture. Cook until the chicken is no longer pink in the center, and the onions and peppers have softened to your liking, becoming tender-crisp but still retaining some texture. This usually takes about 5-7 minutes.
- Incorporate Beans and Tomatoes: Finally, stir in the drained black beans and diced tomatoes (and chilies, if using). Continue cooking for a few more minutes, stirring occasionally, until all the ingredients are heated through and the flavors have melded together beautifully. This rich, savory mixture forms the core of your high-protein burrito filling.
- Proceed to Assembly: Once your flavorful filling is ready, it’s time for the exciting part – assembling your burritos!
Mastering the Burrito Assembly
Assembling a perfectly wrapped burrito is an art that ensures all the delicious filling stays put, creating a neat and enjoyable eating experience. Follow these steps for flawless high-protein chicken burritos:
- Warm Your Tortillas: This is a crucial first step! Warm tortillas are significantly more pliable and less likely to crack or tear during wrapping. I find that popping them in the microwave for 10-15 seconds per tortilla, or warming them briefly in a dry skillet, works wonders.
- Prepare Your Workspace: Lay a warm tortilla flat on a clean, dry surface, or on a sheet of aluminum foil if you plan to wrap and store them.
- Layer the Filling Strategically: Place your prepared high-protein chicken filling in a central horizontal line across the tortilla. Remember to leave ample space on the left and right edges for folding, and don’t overfill! For a 9-inch tortilla, about ¾ cup of filling is usually perfect. At this stage, you can also add your creamy taco sauce, grated cheese, and any other desired toppings directly onto the filling. Using a slotted spoon to transfer the filling can help drain any excess moisture, preventing soggy burritos.
- Fold in the Sides: Gently fold the left and right sides of the tortilla inward, towards the center of the filling. This creates a barrier that prevents the filling from spilling out the sides when you roll.
- Roll from the Bottom Up: While holding the folded sides firmly in place, lift the bottom edge of the tortilla (the side closest to you) and fold it up and over the filling.
- Tuck and Roll Tightly: Use your fingers to tuck the filling in snugly as you begin to roll the burrito forward. The goal is to create a tight, compact roll that will hold its shape.
- Complete the Roll: Continue rolling tightly until the burrito is fully wrapped, forming a neat, cylindrical package.
- Sear for a Golden Finish (Optional but Recommended): For that extra touch of texture and flavor, I love to seal all sides and edges of the wrapped burrito in a warm skillet over medium heat. This creates a beautiful golden-brown, crispy exterior that adds another layer of deliciousness to your high-protein chicken burrito.
Preventing Soggy Burritos: Essential Tips
No one likes a soggy burrito. To ensure your high-protein chicken burritos stay fresh, firm, and delicious, especially for meal prep or freezing, keep these tips in mind:
- Drain Excess Moisture Thoroughly: This is perhaps the most critical step. Before adding any ingredients to your tortillas, make sure they are well-drained. This applies especially to canned black beans and diced tomatoes. Use a colander or slotted spoon to remove as much liquid as possible from the filling mixture, and pat any raw vegetables dry if they’ve been washed. Moisture is the enemy of a crisp tortilla.
- Choose the Right Tortillas: As discussed earlier, opt for sturdy flour tortillas that can withstand the filling. Thinner corn tortillas are more prone to absorbing moisture and tearing. If using whole wheat tortillas, ensure they are warmed well to increase pliability without tearing.
- Cool Ingredients Before Assembly: Hot ingredients release steam, and that steam will quickly turn your tortillas soggy from the inside out. Allow your cooked chicken filling to cool down to at least room temperature before you begin assembling your burritos. This is particularly important if you plan to wrap them for storage.
- Wrap Tightly and Securely: A tight wrap is essential not only for keeping the filling contained but also for creating a barrier against moisture. Whether you’re using plastic wrap or aluminum foil, wrap each burrito individually and snugly. This helps seal in the freshness and prevents external moisture or freezer burn if freezing. If freezing, an additional layer of protection in a freezer bag or airtight container is highly recommended.
- Hold the Sauce (for Freezing/Storage): If you intend to freeze or refrigerate burritos for more than a day, it’s best to add the creamy taco sauce (or any other wet sauce) just before serving or reheating. Incorporating wet sauces directly into the filling mixture before extended storage can lead to a mushy and unappetizing texture.
Customization Ideas: Substitutions and Add-ins
One of the best things about these high-protein chicken burritos is their incredible versatility. Feel free to get creative with substitutions and add-ins to tailor them to your taste preferences or whatever ingredients you have on hand. Here are some ideas to inspire you:
- Proteins:
- Ground Beef: Seasoned ground beef (lean or regular) makes a hearty alternative.
- Bacon/Sausage: Crumbled cooked bacon or breakfast sausage can add a smoky, savory depth.
- Seafood: Cooked shrimp or flaky salmon can offer a lighter, yet equally protein-packed option.
- Beans:
- Pinto Beans: A classic choice, offering a creamy texture and earthy flavor.
- Kidney Beans: Hearty and robust, great for adding substance.
- Refried Beans: Provides a smoother, creamier base, but be mindful of excess moisture.
- Cheeses:
- Feta Cheese: For a tangy, salty twist.
- Monterey Jack, Pepper Jack, Colby: Other melting cheeses that offer different flavor profiles.
- Grains/Starches:
- Rice: Cooked white or brown rice can bulk up the burritos and provide additional energy.
- Cauliflower Rice: A fantastic low-carb alternative that blends seamlessly into the filling.
- Vegetables & Freshness:
- Mushrooms: Sautéed mushrooms add an umami depth.
- Avocado: Sliced or mashed for healthy fats and creamy texture (add just before serving).
- Cucumbers: Diced for a refreshing crunch.
- Spinach: Wilted spinach boosts nutrition and adds a subtle earthy flavor.
- Olives: Sliced black olives add a briny touch.
- Shredded Cabbage: For a fresh, crisp texture.
- Sauces & Flavors:
- Enchilada Sauce: A richer, spicier alternative to the creamy taco sauce.
- Lime Juice: A squeeze of fresh lime juice brightens all the flavors.
- Cilantro: Fresh chopped cilantro adds a vibrant, herbaceous note.
- Hot Sauce: A dash of your favorite hot sauce for extra heat.
Experiment with these options to create your ultimate high-protein chicken burrito masterpiece!
How to Store Your Chicken Burritos
Proper storage is key to maintaining the freshness and quality of your high-protein chicken burritos, whether you’re saving them for tomorrow’s lunch or stocking your freezer for future meals. Follow these guidelines to keep them delicious:
For Refrigeration (3-4 days):
- Cool Completely: Always allow freshly made burritos to cool down to room temperature before wrapping. Wrapping warm burritos traps steam, which will lead to a soggy tortilla and can encourage bacterial growth.
- Individual Wrapping: Wrap each burrito tightly in aluminum foil or parchment paper. This helps them maintain their shape, prevents them from drying out, and acts as a barrier against refrigerator odors.
- Airtight Container: For an extra layer of protection and to prevent them from getting squashed, place the individually wrapped burritos in a resealable freezer bag or an airtight container.
- Shelf Life: Stored correctly, your burritos will stay fresh in the refrigerator for up to 3-4 days.
Important Note for Storage: If you plan to store the burritos for more than a day, especially for freezing, assemble them without any of the creamy taco sauce in the filling. Adding wet sauces directly to the mixture will inevitably make the burrito soft and soggy over time. Instead, prepare the sauce separately and add it just before serving or reheating.
Best Ways to Reheat Your Burritos
Reheating your high-protein chicken burritos properly ensures they taste just as good as when they were freshly made. The method you choose can affect the texture, from soft and warm to beautifully crispy. Here are your best options:
- For a Crispy Finish (Recommended):
- Skillet: This is my preferred method for a perfectly crispy exterior. Place the burrito (unwrapped or lightly wrapped in foil) in a dry, preheated skillet over medium heat. Cook for 3-5 minutes per side, turning occasionally, until golden brown and heated through.
- Air Fryer: For convenience and crispiness, the air fryer is fantastic. Place unwrapped burritos in a preheated air fryer at 350°F (175°C). Cook for 8-12 minutes, flipping halfway, until hot and crispy.
- Oven: The oven provides even heating and a great crispy texture. Preheat your oven to 350°F (175°C). Place burritos, wrapped in foil, directly on the oven rack. Bake for 20-30 minutes, or until heated through. For extra crispiness, remove the foil for the last 5-10 minutes.
- For a Quick & Soft Reheat:
- Microwave: The microwave is the simplest and quickest method for reheating, though it will result in a softer burrito rather than a crispy one. Remove any foil wrapping. Place the burrito on a microwave-safe plate and heat on high for 1-2 minutes, flipping halfway, or until thoroughly heated. Be cautious, as the filling can become very hot.
No matter the method, ensure the internal temperature reaches 165°F (74°C) for food safety. If you froze your burritos, remember to defrost them first for best reheating results.
Freezer Meal Prep Tips for Burritos
These high-protein chicken burritos are excellent candidates for meal prepping and freezing, offering a convenient, wholesome option for busy days. Here’s how to freeze them successfully:
- Assemble Without Wet Sauces: As mentioned, for optimal freezing, prepare and assemble your burritos without incorporating the creamy taco sauce (or any other wet, fresh toppings like guacamole or sour cream). These additions are best added after reheating.
- Cool Completely: Ensure the assembled burritos are completely cool before wrapping and freezing.
- Individual Wrapping is Key: Tightly wrap each individual burrito in a layer of plastic wrap, followed by a layer of aluminum foil. This dual wrapping prevents freezer burn and helps maintain the burrito’s shape.
- Use Freezer-Safe Containers: Place the double-wrapped burritos in a larger freezer-safe container or a heavy-duty freezer bag. This provides an additional layer of protection against freezer burn and makes them easy to organize.
- Label and Date: Always label your burritos with the date of preparation. They can be safely frozen for up to 3 months.
- Defrosting: For best results, transfer frozen burritos to the refrigerator to defrost overnight before reheating. If you’re in a hurry, you can often reheat from frozen, but it will take longer (e.g., about 45-60 minutes in the oven).
Having a stash of these freezer-friendly burritos on hand means you’re always just minutes away from a satisfying, protein-packed meal.
Perfect Pairings: What to Serve with Chicken Burritos
These versatile high-protein chicken burritos pair wonderfully with a variety of sides, creating a complete and satisfying meal. Here are some fantastic recipes that complement their rich flavors:
- Taco Bell Breakfast Crunchwrap
- Pork Belly Tacos
- Smoked Salsa Recipe
- Air Fryer Tortilla Chips
- Leftover Taco Meat Bowls
- Turkey Nachos
- Blackened Fish Tacos
- Homemade Queso Cheese Dip
- Cheesy Taco Pasta
- Southwest Salad Recipe
High-Protein Creamy Chicken Burrito
Author: Brandi Crawford
If you’re looking for a delicious, protein-packed meal that’s perfect for busy weekdays, these High-Protein Chicken Burritos are just what you need! Loaded with tender chicken, a homemade creamy taco sauce, hearty beans, flavorful spices, and customizable toppings, these are as satisfying as they are nutritious. They are also freezer-friendly, making them a lifesaver for meal prepping.
⭐️⭐️⭐️⭐️⭐️ (Rated 5 out of 5 stars by 6 readers)
Prep Time: 15 mins
Cook Time: 15 mins
Total Time: 30 mins
Course: dinner, lunch
Cuisine: American
Servings: 6 burritos
Calories: 451 kcal
Equipment
- Cast Iron Skillet
- Condiment Cups
Ingredients
Main Burrito Filling
- 1 teaspoon olive oil
- 16-20 oz skinless chicken breasts or thighs (Diced into ¼-1/2 inch cubes)
- ¼ cup diced onions
- ½ cup sliced red bell peppers
- ½ cup sliced green bell peppers
- 8 oz canned black beans (Drained)
- 15.5 oz canned diced tomatoes and chilies (Drained)
- 6 9-inch tortillas
- 1 cup grated cheese (Approximately 3oz; cheddar was used)
Homemade Taco Seasoning (Optional, use a store-bought packet if preferred)
- 1 tablespoon chili powder
- 1 teaspoon cumin
- ½ teaspoon garlic powder
- ½ teaspoon smoked paprika
- Salt and pepper to taste
- ½-1 teaspoon cayenne pepper (Optional, for spicy)
Creamy Ranch Sauce (Optional, use a store-bought sauce if preferred)
- 1 cup plain Greek yogurt
- 2 tablespoons ranch dressing
- 1 tablespoon dry ranch seasoning (Adjust to taste)
- 1 tablespoon sweetener or sugar
- ½ teaspoon smoked paprika
- ½-1 teaspoon cumin (Adjust to taste)
- ½ teaspoon cayenne pepper (Optional, for spicy)
Instructions
Burrito Filling
- Heat a skillet on the stove over medium heat with olive oil. Add the diced chicken and all of the taco seasoning spices.
- Stir to fully coat the chicken with the spices. Add the onions and bell peppers to the skillet. Stir and sauté until the chicken is no longer pink and the onions and peppers are soft.
- Add in the black beans and diced tomatoes. Stir and cook until warm, ensuring all ingredients are well combined.
Creamy Taco Sauce
- In a bowl, combine the plain Greek yogurt, ranch dressing, dry ranch seasoning, sweetener or sugar, smoked paprika, cumin, and cayenne pepper. Stir until the mixture is creamy and all the spices are fully incorporated. The sauce will be thick; if you prefer a thinner consistency, you can gradually add a small amount of water until desired thickness is reached.
Burrito Assembly
- If you plan to sear the burritos for a crispy finish, keep a skillet warm on the stove over medium heat while you assemble them.
- Warm your tortillas (10-15 seconds in the microwave per tortilla works well) to make them more pliable and easier to wrap. Place a warm tortilla on a clean, flat surface or a sheet of foil.
- Layer the burrito filling in a central horizontal line on the tortilla, leaving enough space on the edges for folding. Use a slotted spoon to help remove any excess moisture from the filling. Avoid overfilling; approximately ¾ cup of filling is ideal for a 9-inch tortilla. At this stage, you can also add your creamy taco sauce and grated cheese directly onto the filling, along with any other desired fresh toppings.
- Fold in the left and right sides of the tortilla towards the center. This step helps to prevent the filling from spilling out during rolling.
- While holding the folded sides securely, lift the bottom edge of the tortilla (the side closest to you) and fold it up and over the filling.
- Tuck the filling in snugly with your fingers as you begin to roll the burrito forward. Maintain a tight grip to create a compact burrito.
- Continue rolling tightly until the burrito is fully wrapped, forming a neat, cylindrical shape.
- For a golden, crispy finish, place the assembled burrito (seam-side down first) in a warm skillet over medium heat. Sear all sides and edges for 1-2 minutes per side until beautifully golden brown.
Recipe Notes and Tips
- This recipe typically yields 6-7 burritos, depending on the brand and size of tortillas used. I recommend using about ¾ cup of filling per 9-inch tortilla for optimal wrapping.
- Feel free to customize this recipe with any of your favorite burrito ingredients and toppings. The possibilities for substitutions and add-ins are endless!
- Avoid Overfilling: Be mindful not to overload your burritos. Overfilling can make them difficult to roll neatly and significantly increases the chance of them bursting open.
- Use Warm Tortillas: If you find tortillas cracking or tearing during assembly, ensure they are adequately warmed. Warm tortillas are more pliable and much easier to work with without damage.
- Always drain any excess moisture from your ingredients, especially canned beans and diced tomatoes, before adding them to the filling. This is a crucial step for preventing soggy burritos.
- Allow the cooked ingredients for the filling to cool slightly before assembling the burritos. Hot ingredients create steam, which will lead to a soggy tortilla over time.
- The creamy taco sauce is a high-protein component and significantly contributes to the overall protein count of this recipe. If you choose to substitute it with a different sauce, you will need to perform your own nutritional calculation to determine the protein content, if that is a key factor for you.
Nutrition
Calories: 451 kcal
Carbohydrates: 35g
Protein: 36g
Fat: 15g
Nutrition Data
Macros are provided as a courtesy and should not be construed as a guarantee. This information is calculated using MyFitnessPal.com. To obtain the most accurate nutritional information for a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
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