Florencia Baldini Last Updated on July 4, 2026A fresh, high-protein chicken burrito bowl with brown rice, black beans, sweetcorn and homemade pico de gallo. Ready in just 20 minutes, packed with flavour and perfect for busy weeknights.
Welcome to Dinner in 20
If you’re anything like me, by 6pm you’re hungry, tired and the last thing you want is to spend an hour in the kitchen.
That’s exactly why I created Dinner in 20: a series of healthy dinners that are ready in 20 minutes or less, without compromising on flavour or nutrition.
Episode two is this Healthy Chicken Burrito Bowl. It’s colourful, fresh, satisfying and made with simple supermarket ingredients that come together in no time. Each serving provides 32g of protein and 14g of fibre, making it a balanced meal that’s filling enough to keep you satisfied.
Why You’ll Love This Chicken Burrito Bowl
- Ready in around 20 minutes
- High in protein with 32g per serving
- Provides 14g of fibre per serving
- Fresh, colourful and packed with flavour
- Perfect for meal prep and packed lunches
- Naturally gluten-free (check your ingredients if required)
- Easy to customise with your favourite toppings
The Secret to a Better Burrito Bowl
A few simple swaps make this bowl both delicious and more nutritious.
Brown Rice
Instead of white rice, I use brown rice, which naturally contains more fibre. It’s such an easy swap that helps make the meal more satisfying without changing the flavour.
Black Beans
Canned black beans are one of my favourite store cupboard ingredients. They’re inexpensive, incredibly convenient and add both plant protein and fibre to the bowl.
Sweetcorn
Another shortcut I always keep in the cupboard. Sweetcorn adds natural sweetness, colour and texture, and means there’s no extra chopping involved.
Homemade Pico de Gallo
Don’t skip this.
Fresh tomatoes, onion, coriander, garlic and lime completely transform the bowl. It takes just a few minutes to make while the chicken cooks and tastes so much fresher than shop-bought salsa.
Flo’s Tips
- Rinsing the sliced onion under cold water removes some of its sharpness while keeping it crisp.
- Chicken thighs stay much juicier than chicken breast in the air fryer.
- Make extra pico de gallo—it keeps well in the fridge and is delicious with grilled fish, tacos or salads.
- Meal prepping? Store the avocado separately and add it just before serving.
Easy Variations
- Swap chicken for prawns or tofu.
- Add shredded lettuce for extra crunch.
- Sprinkle over a little grated cheddar or crumbled feta.
- Add Greek yoghurt instead of sour cream for extra protein.
- Make it spicier with extra jalapeños or your favourite hot sauce.
Storage
Store the chicken, rice, beans and sweetcorn together in an airtight container in the fridge for up to 3 days.
Keep the pico de gallo and avocado separate for the freshest flavour and texture.
Frequently Asked Questions
Can I make this ahead?
Yes. It’s perfect for meal prep. Assemble everything except the avocado and add that just before eating.
Can I use chicken breast?
Absolutely. Reduce the cooking time slightly as chicken breast cooks faster than thighs.
Can I freeze it?
The chicken freezes well. The fresh vegetables and avocado are best prepared fresh.
More Healthy Breakfast
- Healthy One-Pan Berry Baked Oats
- No Added Sugar Pear Granola (Naturally Sweetened & Easy to Make)
- Healthy Carrot Cake Overnight Oats
- Raspberry Chia Pudding – 5-Ingredient Healthy Meal Prep
Healthy Chicken Burrito Bowl
Ingredients
For the Chicken
- 2 boneless, skinless chicken thighs
- 1 tbsp extra virgin olive oil
- 1 tsp smoked paprika
- 1 tsp ground cumin
- ½ tsp ground coriander
- ¼ tsp chilli flakes
- ½ tsp salt
For the Pico de Gallo
- 5 small tomatoes, finely diced
- 1 small onion, finely sliced and rinsed under cold water
- ¼ jalapeño, finely chopped (optional)
- 1 small garlic clove, grated
- Small handful fresh coriander, finely chopped
- Juice of ½ lime
- Salt and black pepper, to taste
For the Bowls
- 190 g cooked brown rice, about ¾ of a 250g pouch
- 175 g black beans, drained (about ¾ of a 400g can)
- 100 g sweetcorn, drained
- 1 avocado, sliced
- Juice of ½ lime
Instructions
- Mix the chicken thighs with the olive oil, smoked paprika, cumin, coriander, chilli flakes and salt until evenly coated.
- Air fry at 190°C for 12–15 minutes, or until cooked through and lightly golden. Leave to rest for 5 minutes before slicing.
- While the chicken cooks, prepare the pico de gallo by mixing together the tomatoes, onion, jalapeño (if using), garlic, coriander and lime juice. Season with salt and pepper.
- Heat the brown rice, black beans and sweetcorn until warmed through.
- Divide the rice between two bowls. Top with the black beans, sweetcorn, sliced chicken, avocado and generous spoonfuls of pico de gallo.
- Finish with a squeeze of fresh lime juice and serve immediately.
Notes
- 580 kcal
- 53 g carbohydrates
- 28 g fat
- 32 g protein
- 14 g fibre