3 Healthy, High Protein Bowls You'll Want to Make on Repeat

Ingredients

• 3 cups Jasmine Rice (rinsed well before cooking)
• 4 cups Water (for cooking jasmine rice in the poke bowl)
• 2 cups Bone Broth (use for beef burrito bowl rice; adds protein and flavor)
• 2 pounds Chicken Breast (smart chicken or any boneless, skinless breast; sliced thin)
• 1/3 cup Teriyaki Sauce (Kinder Teriyaki with sesame and ginger or any good quality sauce)
• 1 large Carrot (peeled and sliced into thin ribbons)
• 1/4 cup Fresh Cilantro (roughly chopped)
• 1 medium Mango (peeled and cut into cubes)
• 1 cup Shelled Edamame (boiled 4‑5 min, drained)
• 2 whole Avocado (sliced or cubed)
• 2 tablespoons Sesame Seeds (to sprinkle on chicken)
• 1 teaspoon Flaky Sea Salt (for finishing)
• 1 pound Ground Beef (lean (90 % lean) preferred)
• 2 tablespoons Taco Seasoning (store‑bought or homemade)
• 1/2 cup Red Enchilada Sauce (adds depth to beef)
• 1 cup Black Beans (canned, drained and rinsed)
• 1 cup Corn Kernels (canned or frozen, drained)
• 2 cups Romaine Lettuce (chopped)
• 1 whole Jalapeño (thinly sliced)
• 1/2 cup Red Onion (diced)
• 1/2 cup Cheddar Cheese (shredded)
• 1 whole Lime (cut into wedges)
• 2 tablespoons Sour Cream (optional topping)
• 1/4 cup Southwest Tortilla Strips (crunchy topping)
• 4 tablespoons Olive Oil (2 tbsp for chicken marinate, 2 tbsp for tzatziki)
• 3 tablespoons Lemon Juice (juice of half a lemon for marinate + 1 tbsp for tzatziki)
• 1 teaspoon Dried Oregano
• 1 teaspoon Dried Basil
• to taste Salt
• to taste Black Pepper
• 1 cup Plain Greek Yogurt (full‑fat or low‑fat, no added flavors)
• 1 large Garlic Clove (minced)
• 2 tablespoons Fresh Dill (chopped)
• 1 whole English Cucumber (peeled, seeded, diced)
• 1 cup Pearl Couscous (also called Israeli couscous)
• 1.5 cups Chicken Stock (low‑sodium)
• 1 tablespoon Butter (for toasting couscous)
• 1/4 cup Feta Cheese (crumbled)
• 1/4 cup Kalamata Olives (pitted, halved)

Instructions

1. Cook Rice for All Bowls

   Rinse 3 cups jasmine rice until water runs clear. Divide: 1 cup with 2 cups water for the chicken poke bowl, 1 cup with 2 cups bone broth for the beef burrito bowl, and 1 cup with 1.5 cups chicken stock for the Greek bowl. Start each in a rice cooker on the "plain" setting (or use a saucepan with a tight lid).

   Time: PT15M

2. Prepare Chicken for Teriyaki Poke Bowl

   Trim any excess fat from the chicken breast, slice into thin strips, place in a bowl, and toss with 1/3 cup teriyaki sauce until evenly coated.

   Time: PT5M

3. Cook Teriyaki Chicken

   Heat a skillet over medium heat, add a drizzle of oil, and cook the marinated chicken 4‑5 minutes per side until internal temperature reaches 165°F. Tent with foil and let rest 5 minutes, then slice into bite‑size pieces.

   Time: PT15M

   Temperature: Medium

4. Prepare Edamame

   Bring a pot of water to boil, add 1 cup shelled edamame, cook 4‑5 minutes, then drain and set aside.

   Time: PT6M

   Temperature: Boiling

5. Prep Fresh Toppings for Poke Bowl

   Peel and ribbon‑slice the carrot, chop cilantro, dice mango, and slice avocado. Set each in separate bowls.

   Time: PT10M

6. Assemble Chicken Teriyaki Poke Bowls

   Divide cooked jasmine rice into 4 bowls, top with teriyaki chicken, edamame, carrot ribbons, cilantro, mango cubes, avocado slices, a drizzle of extra teriyaki sauce, sesame seeds, and flaky sea salt.

   Time: PT5M

7. Prepare Beef Burrito Bowl Ingredients

   Rinse 1 cup canned black beans and 1 cup corn in a colander. Heat together in a saucepan on low until warm, about 5 minutes. Meanwhile, chop romaine lettuce, slice jalapeño, dice red onion, chop cilantro, grate cheddar, and cut lime into wedges.

   Time: PT12M

   Temperature: Low

8. Cook Ground Beef for Burrito Bowl

   Heat a skillet over medium, add ground beef, break apart, and cook until browned, about 5‑7 minutes. Drain excess fat with paper towels, stir in 2 Tbsp taco seasoning and 1/2 cup red enchilada sauce, simmer 3‑4 minutes until sauce thickens and beef is fully cooked.

   Time: PT12M

   Temperature: Medium

9. Assemble Beef Burrito Bowls

   In each bowl place a scoop of jasmine rice (cooked in bone broth), then add black beans, corn, seasoned beef, shredded cheddar, lettuce, red onion, jalapeño, cilantro, lime wedges, avocado dice, tortilla strips, and a dollop of sour cream.

   Time: PT5M

10. Marinate Greek Chicken

    Slice chicken breast into four thin cutlets. In a bowl combine 2 Tbsp olive oil, 2 Tbsp lemon juice, 1 tsp dried oregano, 1 tsp dried basil, salt and pepper. Toss chicken until coated and let sit at room temperature 15 minutes.

    Time: PT15M

11. Make Tzatziki Sauce

    Peel and finely dice the English cucumber (remove seeds), mince 1 garlic clove, chop 2 Tbsp fresh dill. In a bowl combine Greek yogurt, cucumber, garlic, dill, 2 Tbsp olive oil, 1 Tbsp lemon juice, salt and pepper. Stir until smooth and refrigerate.

    Time: PT8M

12. Toast and Cook Pearl Couscous

    In a saucepan melt 1 Tbsp butter over medium heat, add 1 cup pearl couscous and toast, stirring, for 2‑3 minutes until lightly golden. Add 1.5 cups chicken stock, bring to a boil, then reduce to low, cover, and simmer 8‑10 minutes until liquid is absorbed.

    Time: PT12M

    Temperature: Medium

13. Cook Greek Chicken

    Heat a skillet over medium, add a drizzle of olive oil, and cook marinated chicken cutlets 4‑5 minutes per side until internal temperature reaches 165°F. Tent with foil and rest 5 minutes, then slice into strips.

    Time: PT15M

    Temperature: Medium

14. Assemble Greek Chicken Tzatziki Bowls

    Divide cooked pearl couscous among 4 bowls, top with sliced chicken, generous spoonfuls of tzatziki, diced cucumber, halved Kalamata olives, sliced red onion, crumbled feta, and a drizzle of extra olive oil if desired.

    Time: PT5M

Nutrition Facts

Calories

550

Protein

35 g

Carbohydrates

65 g

Fat

18 g

Fiber

9 g

Ingredient Substitutions

• Instead of Jasmine Rice: Basmati rice, brown rice
• Instead of Bone Broth: chicken broth, vegetable broth
• Instead of Chicken Breast: turkey breast, tofu (for vegetarian)
• Instead of Teriyaki Sauce: homemade teriyaki, soy sauce + honey + ginger
• Instead of Carrot: jicama ribbons, daikon
• Instead of Fresh Cilantro: parsley
• Instead of Mango: pineapple, peach
• Instead of Shelled Edamame: green peas
• Instead of Avocado: guacamole, sliced cucumber
• Instead of Sesame Seeds: toasted pepitas
• Instead of Flaky Sea Salt: regular kosher salt
• Instead of Ground Beef: ground turkey, plant‑based mince
• Instead of Taco Seasoning: cumin + chili powder + garlic powder
• Instead of Red Enchilada Sauce: tomato salsa, chipotle sauce
• Instead of Black Beans: pinto beans
• Instead of Corn Kernels: fresh corn
• Instead of Romaine Lettuce: mixed greens
• Instead of Jalapeño: serrano pepper
• Instead of Red Onion: white onion
• Instead of Cheddar Cheese: Monterey Jack, Mexican blend
• Instead of Lime: lemon wedges
• Instead of Sour Cream: Greek yogurt
• Instead of Southwest Tortilla Strips: crushed tortilla chips
• Instead of Olive Oil: vegetable oil
• Instead of Lemon Juice: vinegar
• Instead of Dried Oregano: Italian seasoning
• Instead of Dried Basil: fresh basil
• Instead of Plain Greek Yogurt: regular yogurt, labneh
• Instead of Garlic Clove: garlic powder (1/4 tsp)
• Instead of Fresh Dill: tarragon
• Instead of English Cucumber: regular cucumber (seeded)
• Instead of Pearl Couscous: regular couscous
• Instead of Chicken Stock: vegetable stock, water + bouillon
• Instead of Butter: olive oil
• Instead of Feta Cheese: goat cheese
• Instead of Kalamata Olives: green olives

Equipment Needed

• Rice Cooker
• Skillet
• Saucepan
• Colander
• Cutting Board
• Chef Knife
• Mixing Bowls
• Measuring Cups
• Measuring Spoons
• Grater (optional)
• Slotted Spoon (optional)
• Tongs (optional)

Critical Steps — Do Not Skip

• Cooking rice in the correct liquid (water, bone broth, or stock) for each bowl
• Ensuring chicken reaches 165°F internal temperature
• Properly marinating Greek chicken for flavor
• Toasting pearl couscous before adding liquid
• Resting cooked proteins before slicing

Chef Tips from the Video

• Use a silicone brush to evenly coat chicken with teriyaki sauce.
• Add a pinch of flaky sea salt just before serving for a burst of flavor.
• For extra crunch, toast the tortilla strips in a dry skillet for 2 minutes.

Troubleshooting

Storage

Refrigerator: Store each bowl components separately in airtight containers for up to 3 days.

Freezer: Cooked rice, cooked chicken, and cooked beef freeze well for up to 2 months; thaw before reheating. Fresh toppings (avocado, cilantro) should not be frozen.

Room temperature: Do not leave assembled bowls at room temperature for more than 2 hours.

Make-Ahead Tips

• Cook all rice and couscous ahead of time; reheat with a splash of water.
• Prepare teriyaki chicken and Greek chicken marinate up to 24 hours in the fridge.
• Tzatziki sauce improves after chilling for at least 30 minutes.

Frequently Asked Questions