High Protein Chicken Burritos

Enjoy an easy homemade burrito for a versatile, high-protein, satisfying meal anytime.

Burritos are one of those foods you just have to love: they are a gift of versatility, portion control, and quick and easy ways to use healthful ingredients like veggies, beans, and whole grains. Think of the lowly tortilla  as your very own canvas for favorite ingredients, flavors, and textures. Plus, making burritos is a handy way to use up leftovers!

Most people associate burritos with of Mexican food, but when you think about it, many other cultures have created their own version of a burrito, what  essentially is an assortment of tasty ingredients held in place by a flexible shell: Japanese sushi, American wraps, Thai rolls, Chinese dumplings, Italian pasta shells, Indian dosas, and of course turnover desserts. There are no rules when it comes to constructing your perfect burrito.

If you’re watching your macros, burritos are a great way to fit healthy foods into your diet plan. The tortilla is a main carbohydrate source (if you’re going low carb, you can use a low-carb wrap or lettuce, or do a burrito bowl). The beans, chicken, steak, or tofu are your main protein sources. The cheese is your fat source, as well as oil you may use to cook your protein. If you’re looking for a low-fat burrito, ditch the cheese, and if you’re going high carb, add some corn and cooked brown rice to your burrito.

Burritos are also great for meal prep because they keep well wrapped up in foil in the fridge (up to 2 days) or freezer (up to 6 weeks).

4 week shred

 

Beware of burritos from chain restaurants. What seems to be basic and healthy can be a nutritional derailment due to excessive amounts of cheese, oil, sauces, and rice. A bean and cheese burrito with chicken from Baja Fresh has 970 calories, and the one from On the Border has 880 calories, and this is before the condiments!

It’s best to be in control of your own burrito destiny, since you know exactly what you’re getting and you can tailor it to your tastebuds and diet goals [shredz.com/results].

Get results like this!

 Chicken Burritos: Basic Recipe

This recipe makes 4 servings. 

Ingredients

  • 2 tortillas (look for the low-carb, high protein varieties if possible)
  • 4 oz. black beans – cooked and drained 
  • 4 oz. chicken breast 
  • 2 oz. frozen corn 
  • 2 tomatoes 
  • 4 oz. shredded cheddar cheese
  • ½ cup cilantro – chopped 
  • 1 tsp. cumin powder
  • 1 tsp. chili powder 
  • salt and pepper to taste 

 Method: 

  1. In a small sauce pan, sauté the chicken breast for 3 -5 minutes on each side until fully cooked – season well 
  2. Remove from the heat and cut into small bite sizes pieces 
  3. In the same pan sauté the black beans, corn and spices until heated through
  4. Slice the tomatoes and leave aside 
  5. To assemble the burritos – place 2 oz. of cheese on each tortilla followed by slices of tomato. Then place the chicken followed by the bean and corn mixture. Before wrapping the burrito finish, it with the cilantro. 
  6. Wrap the burrito and place on the saucepan for 2 minutes on each side until the cheese is melted. Cut each burrito in half and serve.

 Nutritional Information per serving (1/4 recipe):

Calories: 250

Protein: 16g

Carbohydrates: 28g

Fat: 9g

Fiber: 4g

Cholesterol: 17mg

VARIATIONS:

  • Add 1/3 cup chopped avocado.
  • Swap out the chicken for 4 oz turkey, lean beef, lean pork, shrimp, or 6 ounces of tofu.
  • Add cooked chopped spinach, broccoli, or peppers for extra fiber and nutrients.
  • Sub out the black beans for the same amount of kidney or white beans.
  • Make a burrito bowl – ditch the tortilla for a pile of salad greens and pile the fillings on top.

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by Dina Aronson, MS, RDN

Oct 24, 2016

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