These High Protein Cheesy Chicken and Rice Burritos are warm, cheesy, and super filling. Tender chicken bites simmer with tomatoes, green chiles, and simple spices, then get stirred together with brown rice and melty cheese. Everything is rolled up and toasted until golden. Each burrito packs about 44 grams of protein.
Why I Love This Recipe
This recipe started as a way to use up leftover rice. I tossed it into a pan of saucy chicken with a big handful of cheese, rolled it up, and it was gone in minutes. Now I cook extra rice on purpose just to make these.
- Cheesy and comforting: The cheese melts into the rice and chicken like a creamy casserole.
- High protein: About 44 grams per burrito.
- Balanced: Protein, fiber-rich brown rice, and veggies in one wrap.
- One skillet: The filling cooks in a single pan.
- Great for meal prep: They hold up well in the fridge and freezer.
What You’ll Need
- Servings: 6 burritos
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
Ingredients:
- 1 tbsp olive oil
- 1 onion, finely diced
- 1 1/2 lb boneless skinless chicken breasts, cut into 1/2-inch pieces
- 2 cloves garlic, minced
- 2 tsp chili powder
- 1 tsp ground cumin
- 1 tsp salt
- 1/2 tsp ground pepper
- 1 can (10 oz) diced tomatoes with green chiles, undrained
- 1 1/2 cups cooked brown rice
- 1 1/2 cups shredded reduced-fat Mexican cheese blend, divided
- 1/4 cup chopped fresh cilantro
- 6 large (10-inch) high-protein flour tortillas
Tools You Need
- Large nonstick skillet (12-inch) with high sides
- Wooden spoon
- Spatula
- Wooden cutting board
- Sharp knife
- Measuring cups and spoons
How to Make High Protein Cheesy Chicken and Rice Burritos
Here is how to make these cheesy burritos in a few easy steps.
Step 1: Cook the Onion
Heat 1 tbsp olive oil in a large nonstick skillet over medium-high heat.
Add 1 onion, finely diced.
Cook for 3 to 4 minutes, until soft.
Step 2: Cook the Chicken
Add 1 1/2 lb chicken breast pieces to the skillet.
Sprinkle with 2 tsp chili powder, 1 tsp ground cumin, 1 tsp salt, and 1/2 tsp ground pepper.
Cook for 6 to 7 minutes, stirring now and then, until the chicken is golden and reaches 165°F (74°C).
Stir in 2 cloves garlic, minced and cook for 30 seconds.
Step 3: Simmer With Tomatoes
Pour in 1 can (10 oz) diced tomatoes with green chiles, with the juice.
Stir and let it simmer for 3 to 4 minutes, until most of the liquid cooks off.
Step 4: Stir in the Rice and Cheese
Turn the heat to low.
Add 1 1/2 cups cooked brown rice and stir well.
Sprinkle in 1 cup shredded Mexican cheese blend and stir until melted and gooey.
Turn off the heat and stir in 1/4 cup chopped fresh cilantro.
Step 5: Fill the Tortillas
Warm the 6 high-protein flour tortillas in the microwave for 20 to 30 seconds.
Lay one tortilla flat on a wooden cutting board.
Spoon about 3/4 cup of the filling just below the center.
Sprinkle with a little of the remaining 1/2 cup cheese.
Repeat with the rest of the tortillas, filling, and cheese.
Step 6: Roll the Burritos
Fold the bottom of the tortilla over the filling.
Fold in both sides and roll up tightly.
Place each burrito seam-side down.
Step 7: Toast the Burritos
Wipe the skillet clean and set it over medium heat.
Add the burritos seam-side down, 2 or 3 at a time.
Cook for 2 to 3 minutes per side, until golden brown.
Step 8: Serve
Cut each burrito in half on a diagonal.
Serve with chunky salsa, sliced avocado, lime wedges, and a handful of mixed greens on the side.
Why This Recipe Works (Quick Science)
Cooked rice soaks up liquid like a sponge. When it goes into the saucy chicken, it pulls in the tomato and chile juices, so every grain is full of flavor and the filling does not leak.
Stirring cheese in over low heat lets it melt slowly and coat everything evenly. High heat can make the fat in cheese separate, leaving it oily and stringy instead of creamy.
The cheese also works like glue. As the burrito toasts, it melts again and holds the rice and chicken together, so each bite stays neat.
Common Mistakes to Avoid
- Leaving the filling too wet: Simmer until most of the tomato liquid cooks off, or the tortillas get soggy.
- Using hot fresh rice: Day-old or cooled rice holds its shape better.
- Melting cheese on high heat: It turns greasy. Keep the heat low.
- Overfilling: About 3/4 cup filling is the sweet spot.
- Skipping the toast: Toasting seals the burrito and adds crunch.
What to Serve With High Protein Cheesy Chicken and Rice Burritos
- Chunky red salsa
- Sliced avocado
- Lime wedges
- Fresh mixed greens
- Black bean soup or a simple corn salad
Leftovers and Storage
- Fridge: Wrap tightly and keep for up to 4 days.
- Freezer: Wrap in plastic wrap, then foil, for up to 3 months.
- Reheat: Microwave for 1 to 2 minutes (2 to 3 minutes from frozen), then crisp in a dry skillet.
Macros Information
These are estimates per burrito, based on 6 burritos:
- Calories: 410
- Protein: 44g
- Carbohydrates: 37g
- Fat: 14g
- Saturated Fat: 6g
- Fiber: 13g
- Sugar: 3g
- Sodium: 1,050mg
Numbers will change based on the tortillas and cheese you use.
Frequently Asked Questions (FAQ)
Q: Can I use white rice?
A: Yes. White rice works fine, but brown rice adds more fiber.
Q: Can I use rotisserie chicken?
A: Yes. Use about 4 cups chopped rotisserie chicken and skip the cooking time in step 2.
Q: Can I use cauliflower rice?
A: Yes. It cuts the carbs a lot. Cook it in the pan for 3 minutes before adding the cheese.
Q: What cheese is best?
A: A reduced-fat Mexican blend melts well. Cheddar or pepper jack are great too.
Q: Are these spicy?
A: Just a little from the green chiles. Use the “hot” variety for more heat.
Q: Can I add beans?
A: Sure. Stir in 1 cup rinsed black beans with the rice.
Q: Can I make the filling ahead?
A: Yes. Keep it in the fridge for up to 4 days and roll the burritos when you need them.
Q: Do I need oil to toast them?
A: No. A nonstick pan toasts them nicely with no extra oil.
Final Thoughts
These High Protein Cheesy Chicken and Rice Burritos are cozy comfort food that also fuels you up. They are cheesy, filling, and so easy to make ahead. Try them this week and leave a comment to tell me what you served on the side. Happy cooking!