High-Protein Chicken & Black Bean Burrito — 48g Protein, Under $4
A burrito done right is one of the most satisfying meals you can make at home, and this version is built to hit serious protein numbers without asking anything complicated of you. Seasoned ground chicken, black beans, rice, and a cool Greek yogurt sour cream are layered inside a large flour tortilla and wrapped tight. The seasoning — cumin, smoked paprika, garlic, and a touch of chili — does exactly what burrito seasoning should do, which is make cheap ingredients taste like something you paid more for. At 48 grams of protein and under four dollars, this is the lunch that actually keeps you full until dinner without a mid-afternoon energy crash.
Ingredients
Method
- Cook the rice according to package directions if not already prepared. Set aside.
- Heat olive oil in a skillet over medium-high heat. Add the diced onion and cook for 2 minutes until softened.
- Add the ground chicken and break it apart with a spatula. Cook for 4–5 minutes until fully browned with no pink remaining.
- Add the minced garlic, cumin, smoked paprika, chili powder, salt, and pepper. Stir and cook for 1 more minute until the spices are fragrant and fully coating the chicken.
- Add the black beans and stir to combine. Cook for 1–2 minutes until warmed through. Remove from heat.
- Warm the tortilla in a dry pan for 20 seconds per side or in the microwave under a damp paper towel for 15 seconds until pliable.
- Lay the tortilla flat. Spread the Greek yogurt across the centre, leaving a 2-inch border all around.
- Layer the rice, then the chicken and bean mixture, then the shredded cheese across the centre of the tortilla.
- Add any optional toppings — salsa, jalapeño, cilantro, hot sauce.
- To wrap: fold the two short sides in first, then roll firmly from the bottom up, keeping the filling tight as you roll.
- For a toasted finish, place the wrapped burrito seam-side down in the dry pan over medium heat for 1 minute per side until golden and sealed.
- Slice diagonally and serve immediately.
Notes
Ground chicken is consistently cheaper per pound than ground beef and takes bold spices like cumin and paprika exceptionally well. Canned black beans and cooked rice together stretch the filling significantly — the protein split between chicken and beans means you need less meat per serving to hit impressive protein numbers. Greek yogurt as a sour cream replacement adds protein instead of fat and costs less per tablespoon than sour cream.
