There’s something equally comforting and exciting about Mexican flavours! The hearty ingredients work perfectly on the sofa with the heating on during the winter – but good burrito also works perfectly as summertime street food.
The trouble is, with so many ingredients and different takes on what should be in a burrito, it’s hard to know if that Mexican vibe is going to work well with the nutritional goals you’re aiming for. Of course, we’re not big on heavily restrictive diets here at Fitness Lab – so if you want to let you hair down and go wild with a big burrito, we say go for it! However, if you’d like a less wild Mexican eating experience – we’re here to help!
Our quick and healthy burrito bowl recipe is super-simple to make, and it can easily be boxed up for a great work lunch too.
Healthy Burrito Bowl Recipe
Base Ingredients:
- 1 cup cooked brown rice or quinoa (for grains; you can also use cauliflower rice for a lower-carb option)
- 1/2 cup black beans (rinsed and drained; for vegetarians and vegans, ensure they are not cooked with meat products)
- 1/2 cup corn (fresh, frozen, or canned without added sugar or salt)
- Mixed bell peppers and onions, sliced and sautéed
- 1/4 cup shredded lettuce
- 1/4 avocado, sliced
- Fresh cilantro for garnish
- Lime wedges for serving
Protein Options:
- Meat-eaters: Grilled chicken breast or lean beef (about 4 oz, marinated in lime juice, garlic, cumin, and chili powder)
- Vegetarians: Extra portion of black beans or grilled tofu (4 oz, marinated similarly to meat options)
- Vegans: Same as vegetarians, ensuring tofu or additional beans are used
Optional Healthy Add-ons:
- Pico de gallo or fresh salsa (low in calories and adds flavor)
- Greek yogurt (a healthier substitute for sour cream; use plain, unsweetened for vegetarians)
- Vegan cheese (for vegans, in place of regular cheese)
Dressing:
- Homemade lime vinaigrette: Mix olive oil, lime juice, a touch of honey or maple syrup (for vegans), salt, and pepper to taste. Alternatively, for a creamier dressing without added dairy, blend avocado with lime juice, cilantro, and water to achieve desired consistency.
Instructions:
- Prepare the base ingredients as described. If using, cook the protein choice according to preference and suggested marination.
- In a bowl, start with the rice or quinoa as the first layer.
- Add the black beans, corn, sautéed peppers and onions, and the protein choice on top of the grains.
- Garnish with shredded lettuce, avocado slices, and fresh cilantro.
- Serve with the homemade dressing and lime wedges on the side.
Nutritional Estimates:
Base Bowl (without protein options):
- Calories: Approximately 400-500 kcal
- Macros: Carbs: 70-85g, Fat: 10-15g, Protein: 12-15g
With Protein (estimate per serving):
- Chicken: +150 kcal, 0g Carbs, 3g Fat, 26g Protein
- Beef: +170 kcal, 0g Carbs, 5g Fat, 24g Protein
- Tofu: +80 kcal, 2g Carbs, 4g Fat, 9g Protein
- Extra Beans: +120 kcal, 22g Carbs, 0.5g Fat, 7g Protein
Total Caloric and Macronutrient Ranges:
- Meat Eaters: Approximately 550-670 kcal per bowl
- Vegetarians: 520-620 kcal per bowl (depending on the use of yogurt or extra beans)
- Vegans: 500-600 kcal per bowl
Of course, all the macronutrient estimates here are exactly that – estimates, as the actual figures will depend on the specific ingredients you use. That said – they’ll be pretty close, so if you don’t want to weigh and investigate every item, you won’t go far wrong with these numbers.
Bon Appétit!
