High Protein Chicken Burritos (Meal Prep + Freezer Friendly!)
on Jun 28, 2026
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If you’re looking for a high-protein meal prep recipe that actually tastes just as good reheated, these Cheesy Chicken & Rice Burritos are about to become a staple in your kitchen.
Each burrito packs over 40 grams of protein, making them perfect for busy weekdays, post-workout lunches, or those nights when you don’t have time to cook. I love making a batch on Sunday and keeping a few in the refrigerator while freezing the rest for later.
The best part? Everything cooks in one pot before being rolled into tortillas, so the cleanup is just as easy as the prep.
Table of Contents
- Why You’ll Love These Chicken Burritos
- Nutrition Information
- How to Log It
- Ingredients
- Recipe Tips
- How to Make High Protein Cheesy Chicken & Rice Burritos
- Meal Prep & Freezing Instructions
- How to Reheat
- Storage
- Frequently Asked Questions
- More SFM Burritos to Try
- High Protein Chicken Burritos (Meal Prep + Freezer Friendly!) Recipe
Why You’ll Love These Chicken Burritos
- Over 40g of protein per burrito
- Great for weekly meal prep
- Freezer-friendly
- Easy slow cooker or Instant Pot recipe
- Kid and family approved
- Perfect grab-and-go lunch or dinner
Nutrition Information
Makes: 7 burritos
Serving Size: 1 burrito
Per Serving:
- Calories: 501
- Protein: 40.4g
- Carbohydrates: 48.6g
- Fat: 16g
- Fiber: 1g
How to Log It
Search the food database in either app for “Stay Fit Mom Cheesy Chicken & Rice Burritos” to easily log in MyFitnessPal or MacrosFirst.
Ingredients
- 2 pounds boneless, skinless chicken breast
- 2 tablespoons taco seasoning
- 1 cup uncooked rice
- 2 teaspoons tomato bouillon with chicken
- 1 cup low-fat cottage cheese
- ½ cup fat-free milk
- 1 cup part-skim mozzarella cheese (112g)
- ⅓ cup Mexican cheese blend (28g)
- 7 burrito-size thin flour tortillas (I use La Banderita)
Recipe Tips
- Rotisserie chicken can be substituted to save time. You’ll simply need to cook the rice separately with the recommended amount of liquid.
- Feel free to add black beans, corn, diced green chiles, or sautéed peppers if you’d like extra veggies.
- These burritos are delicious topped with salsa, Greek yogurt, avocado, or your favorite hot sauce.
How to Make High Protein Cheesy Chicken & Rice Burritos
Step 1: Cook the Chicken
Place the chicken breasts in the bottom of your slow cooker or Instant Pot and sprinkle with taco seasoning.
Instant Pot: Add ½ cup water and cook on High Pressure for 10 minutes.
Slow Cooker: Cook on High for 3–4 hours.
Remove the chicken and shred or dice it, leaving the cooking liquid in the pot.
Step 2: Cook the Rice
There should be about 2 cups of liquid remaining. If needed (especially when using the slow cooker), add enough water to reach 2 cups.
Stir in the rice and tomato bouillon, then return the chicken to the pot.
Instant Pot: Cook on High Pressure for 3 minutes.
Slow Cooker: Cook on High for 2–3 hours, or until the rice is tender.
Step 3: Make the Creamy Cheese Sauce
In a microwave-safe bowl, heat the cottage cheese and milk for 1½ minutes.
Stir in both cheeses until melted and smooth.
Pour the cheese mixture over the chicken and rice and stir until everything is evenly combined.
Step 4: Assemble the Burritos
Warm the tortillas in the microwave for 1–2 minutes to make them easier to roll.
Divide the filling evenly, adding approximately 215 grams of filling to each tortilla.
Roll tightly into burritos.
Meal Prep & Freezing Instructions
Allow the burritos to cool completely before storing.
For the refrigerator, store in an airtight container for up to 4 days.
For freezing, wrap each burrito in parchment or wax paper first to prevent sticking, then wrap in foil or place in a freezer-safe zip-top bag.
How to Reheat
Microwave: Remove all wrapping. Cover with a damp paper towel and microwave for 2–3 minutes until heated through.
Air Fryer: Cook at 350°F for 10–12 minutes, flipping halfway through, until hot and lightly crispy on the outside.
Storage
- Refrigerator: Up to 4 days
- Freezer: Up to 3 months
Frequently Asked Questions
Can I freeze these?
Yes! These freeze beautifully and are one of my favorite make-ahead lunches. Just let them cool completely before wrapping individually.
Can I use the slow cooker instead of an Instant Pot?
Absolutely. Directions are included for both methods.
What’s the best tortilla to use?
I recommend La Banderita Thin Burrito Tortillas. They’re soft, easy to roll, and help keep the macros balanced while still making a satisfying burrito.
Can I Make These with Brown or Wild Rice?
Yes! Brown rice or wild rice both work well in this recipe. Just keep in mind that they require more cooking liquid and a longer cooking time than white rice. You may need to add additional water or broth and extend the cooking time until the rice is tender. The extra time is well worth it if you prefer whole grains or want to add a little more fiber to your meal prep.
More SFM Burritos to Try
- Crispy Bean & Cheese Burritos
- Macho Breakfast Burritos
- Meat Lovers Breakfast Burritos
- Chorizo Breakfast Burritos
Get the Stay Fit Mom Cookbooks!
Macros included for all recipes and pre loaded in the apps for easy macro tracking!
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High Protein Chicken Burritos (Meal Prep + Freezer Friendly!)
Equipment
Ingredients
- 2 pounds boneless. skinless chicken breast
- 2 tablespoons taco seasoning
- 1 cup rice
- 2 teaspoons tomato bouillon with chicken
- 1 cup low fat cottage cheese
- 1/2 cup fat free milk
- 1 cup part-skim mozzarella cheese, 112g
- 1/3 cup Mexican cheese blend, 28g
- 7 thin flour tortillas, burrito size (La Banderita 6p/24c/6f)
Instructions
- Place chicken breasts in the bottom of the slow cooker or pressure cooker. Season with the taco seasoning. If using the pressure cooker, and 1/2 cup of water and cook on high pressure for 10 minutes. If slow cooking, cover and set to high pressure for 3-4 hours.
- Remove chicken from pot and dice or shred. Leave the liquid in the pot. There should be approximately 2 cups. If there is not, add more water (this is usually the case when using the slow cooker only).
- Add the rice and tomato bouillon to the pot and stir well. Top with the chicken and pressure cook on high for 3 minutes or slow cook on high 2-3 hours, until the rice is cooked.
- In a microwave safe bowl heat up the cottage cheese and milk for 1 & 1/2 minutes. Stir in the shredded cheese and pout over the chicken and rice. Stir well.
- Warm up your tortillas in the microwave for 1-2 minutes to soften.
- To each tortilla add 215g of the chicken and rice mixture and roll up.
- Let cool completely before storing. If freezing, wrap each burrito in parchment paper or wax paper (this prevents sticking), then wrap tightly again in foil or place in a freezer-safe zip-top bag.
- Reheat your unwrapped burrito in the microwave, covered with a damp paper towel, for 2–3 minutes. Or air fry at 350 degrees for 10–12 minutes, flipping halfway through, until hot and slightly crispy on the outside.
Notes
- Rotisserie chicken can be substituted to save time. You’ll simply need to cook the rice separately with the recommended amount of liquid.
- Feel free to add black beans, corn, diced green chiles, or sautéed peppers if you’d like extra veggies.
- These burritos are delicious topped with salsa, Greek yogurt, avocado, or your favorite hot sauce.
- Search the MyFitnessPal or MacrosFirst app food databases for “Stay Fit Mom Cheesy Chicken & Rice Burritos” to log in your food diary.
