This Meal Prep Taco Bowl is perfect for meal prep, offering a satisfying and healthy lunch or dinner throughout the week. With just a few simple ingredients, you can create a fiesta of textures and taco tastes in every bite. With this simple recipe, you can enjoy delicious and nutritious taco bowls all week long.
This Meal Prep Taco Bowl recipe is gluten free and nut free. It can be made low carb and low fat.
why you’ll love this recipe
- 15-Minute Meal: Get dinner on the table fast, even after a long day.
- One-Pan Wonder: Less mess, less stress, more time for enjoying your meal.
- Weeknight Winner: Perfect for busy schedules, leftovers reheat great.
- Meal Prep Magic: Make a batch on Sunday, grab and go all week long.
- Easy Adapts: Gluten-free, low-fat, dairy-free options, customize this Meal Prep Taco Bowl your way!
- Few ingredients: Pantry staples, minimal chopping, mostly prepped or store-bought.
- Fast cooking: Rice, chicken, and assembly in under 20 minutes.
- Minimal mess: One-pan cooking and assembly, less cleanup time.
- Flexible flavors: Add your favorite toppings for endless variety.
- Stress-free prep: Simple steps, perfect for beginner cooks.
ingredients & substitutions
Rice: Fluffy base, cooked according to your preference. Brown rice or quinoa work for extra nutrients. Use microwavable rice or frozen rice to save time. Use cauliflower rice for a low carb Meal Prep Taco Bowl.
Chicken: Protein star, grilled, pan-fried, or baked to juicy perfection. Use black beans, pinto beans, or lentils for a vegetarian Meal Prep Taco Bowl.
Lettuce: Crispy crunch, shredded romaine or iceberg for coolness. Chopped cabbage or spinach offer a healthy twist.
Mashed Avocado: Creamy richness, mashed with lemon juice. Guacamole adds spice, hummus provides plant-based protein.
Salsa: Flavor bomb, choose your favorite chunky or smooth variety. Pico de gallo or roasted vegetables bring fresh textures.
Taco Seasoning: Spice magic, store-bought or homemade blend works. Chili powder, cumin, paprika, and garlic powder create a DIY version.
Lemon Juice: Zesty touch, a squeeze brightens the avocado and adds freshness. Lime juice or apple cider vinegar offer similar zing.
taste & texture
Each bite starts with fluffy rice, giving way to the juicy, smoky chicken. Crisp lettuce adds a refreshing crunch, while creamy avocado melts in your mouth with a tangy lemon kick. Chunky salsa bursts with bright flavors and juicy bits, finishing with a satisfying spice.
directions
Step 1
Prep the rice: Cook the rice according to package instructions and set it aside to cool slightly.
Step 2
Marinate the chicken: Whisk together olive oil, taco seasoning, salt, and pepper in a bowl. Add the chicken and toss to coat evenly. Let it marinate for at least 30 minutes, or overnight for deeper flavor.
Step 3
Cook the chicken: Heat a grill pan or skillet over medium heat. Grill or pan-fry the chicken for 5-7 minutes per side, or until cooked through. Alternatively, bake in a preheated oven at 400°F for 15-20 minutes.
Step 4
Assemble the bowls: Divide the rice, lettuce, and mashed avocado evenly among 4 bowls. Top with sliced chicken and your favorite salsa.
expert tips & tricks
- For extra flavor, add a squeeze of lime juice to each Meal Prep Taco Bowl before serving.
- Get creative with toppings! Chopped tomatoes, red onion, cilantro, and shredded cheese are all great additions.
- Add a pinch of cayenne pepper or red pepper flakes to the chicken marinade for a kick.
- Swap the chicken for black beans, pinto beans, or lentils to make this vegetarian.
how to make this lower carb
Ditch the rice for riced cauliflower or mix the cauliflower rice with brown rice for a low carb Meal Prep Taco Bowl.
how to make this low fat or healthier
Skip the oil when cooking the chicken and opt for less avocado. Use fat free cheese for a low fat Meal Prep Taco Bowl.
how to make this vegan
Skip the chicken and use tofu or vegan chick’n instead. Make sure to use vegan cheese for a vegan Meal Prep Taco Bowl.
how to serve, store and meal prep
Serving is simple! Divide your prepped ingredients among four bowls for individual portions. Get creative with toppings like chopped tomatoes, cilantro, or cheese. If using tortilla shells, warm them separately.
Store leftovers in airtight containers in the fridge for up to 3 days. Keep avocado and salsa separate to prevent browning. For longer storage, freeze individual bowls (without lettuce) for up to 3 months. Thaw overnight in the fridge before reheating.
Reheating is a breeze! Individual bowls can be microwaved for 1-2 minutes, stirring halfway. Alternatively, heat rice, beans, and chicken in a skillet or oven until warmed through, then assemble and top with fresh additions.
Meal prepping for the week is easy! Cook a big batch of rice and chicken on Sunday, then assemble individual bowls with the other prepped ingredients. Store them in the fridge, grab and go each day for a quick and tasty lunch or dinner.
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Meal Prep Taco Bowl (gluten free)
Ingredients
- 1 cup cooked rice choose your favorite variety
- 1 pound boneless skinless chicken breasts or thighs
- 1 tablespoon olive oil
- 1 teaspoon taco seasoning
- 2 heads romaine lettuce shredded
- 1 avocado mashed with a squeeze of lemon juice
- 1 cup your favorite salsa
Instructions
- Prep the rice: Cook the rice according to package instructions and set it aside to cool slightly.
- Marinate the chicken: Whisk together olive oil, taco seasoning, salt, and pepper in a bowl. Add the chicken and toss to coat evenly. Let it marinate for at least 30 minutes, or overnight for deeper flavor.
- Cook the chicken: Heat a grill pan or skillet over medium heat. Grill or pan-fry the chicken for 5-7 minutes per side, or until cooked through. Alternatively, bake in a preheated oven at 400°F for 15-20 minutes.
- Assemble the bowls: Divide the rice, lettuce, and mashed avocado evenly among 4 bowls. Top with sliced chicken and your favorite salsa.
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