High Protein Taco Rice Bowls (Print Version)
Quick, high-protein taco rice bowls are a family-friendly weeknight meal. Customize with your favorite toppings for a delicious and satisfying dinner.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 20 Minutes minutes
Total Time: 35 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: Tex-Mex
# Ingredients:
→ Hearty Taco Filling
01 -
1 lb lean ground turkey (93% lean)
02 -
1 tbsp olive oil
03 -
1/2 yellow onion, diced
04 -
2 cloves garlic, minced
05 -
1 red bell pepper, diced
06 -
2 tbsp low-sodium taco seasoning blend
07 -
1/2 cup low-sodium chicken broth
08 -
Salt and black pepper to taste
→ Fluffy Rice Base
09 -
1 cup uncooked brown rice
10 -
2 cups water
→ Vibrant Toppings & Accents
11 -
1 (15-oz) can black beans, rinsed and drained
12 -
1 cup frozen corn, thawed
13 -
1 cup cherry tomatoes, halved
14 -
4 cups chopped romaine lettuce
15 -
1 ripe avocado, diced
16 -
1/4 cup fresh cilantro, chopped
17 -
1 lime, cut into wedges, for garnish
→ Creamy Drizzle
18 -
1/2 cup plain Greek yogurt (non-fat)
# Instructions:
01 -
Combine 1 cup uncooked brown rice and 2 cups water in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 35-40 minutes, or until water is absorbed. Let stand, covered, for 5 minutes, then fluff. Start this first to ensure your Taco Rice Bowls | High Protein & Family Friendly are ready on time.
02 -
Heat 1 tbsp olive oil in a large skillet over medium-high heat. Add 1/2 yellow onion, diced, and 1 red bell pepper, diced. Sauté for 3-5 minutes until softened. Stir in 2 cloves garlic, minced, and cook for another minute until fragrant.
03 -
Add 1 lb lean ground turkey (93% lean) to the skillet with the vegetables. Break it apart with a spoon and cook until browned, about 5-7 minutes. Drain any excess fat from the skillet for a leaner filling.
04 -
Stir in 2 tbsp low-sodium taco seasoning blend and 1/2 cup low-sodium chicken broth. Bring to a simmer, then reduce heat to low and cook for 5-7 minutes, allowing the flavors to meld and the sauce to thicken slightly. Season with salt and black pepper to taste. This hearty filling is key for your Taco Rice Bowls | High Protein & Family Friendly.
05 -
While the filling simmers and rice cooks, prepare your vibrant toppings. Rinse and drain 1 (15-oz) can black beans. Thaw 1 cup frozen corn. Halve 1 cup cherry tomatoes. Chop 4 cups chopped romaine lettuce and 1/4 cup fresh cilantro. Dice 1 ripe avocado.
06 -
Divide the fluffy brown rice among 4 serving bowls. Top each with a generous portion of the hearty ground turkey filling. Arrange the black beans, corn, cherry tomatoes, romaine lettuce, and diced avocado over the filling. These vibrant additions make your Taco Rice Bowls | High Protein & Family Friendly truly special.
07 -
Drizzle each bowl with 1/2 cup plain Greek yogurt (non-fat). Garnish with fresh cilantro and 1 lime wedge. Serve immediately and enjoy your delicious Taco Rice Bowls | High Protein & Family Friendly!
# Notes:
01 -
For quicker prep, use instant brown rice or pre-cooked rice pouches. If using regular brown rice, start it first as it takes longer than the 20-minute active cooking time for the filling.
02 -
Feel free to customize your Taco Rice Bowls! Swap ground turkey for lean ground beef, shredded chicken, or even plant-based crumbles. Quinoa can also be used instead of rice for an extra protein boost.
03 -
Leftovers can be stored in airtight containers in the refrigerator for up to 3-4 days. Store the creamy Greek yogurt drizzle separately to prevent the lettuce from wilting.
04 -
Elevate your bowls with extra toppings like shredded cheese, a dollop of salsa, or a dash of your favorite hot sauce for an added kick.
# Tools You'll Need:
01 -
Large skillet
02 -
Medium saucepan
03 -
Cutting board
04 -
Chef's knife
05 -
Measuring cups
06 -
Measuring spoons
07 -
Can opener
08 -
Serving bowls
# Nutrition Facts (Per Serving):
Calories: 626 kcal
Total Fat: 21 g
Total Carbohydrate: 74 g
Protein: 40 g