Meals · High Protein
Skillet Chicken Fajita Bowls (50g Protein)
Skillet Chicken Fajita Bowls provide over 49 grams of protein and approximately 546 calories per serving. This dish features tender chicken and crisp bell peppers, seared and seasoned with a smoky blend of spices. Everything comes together efficiently in a single skillet, creating a satisfying meal with savory depth.
Nutrition per serving
- Protein
- 50 g
- Calories
- 546
- Carbs
- 0 g
- Fat
- 0 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 1 lb Boneless, skinless chicken breasts — sliced into 1/2-inch strips
- 2 medium Bell peppers — sliced (any color)
- 1 medium Red onion — sliced
- 2 tbsp Olive oil
- 2 tbsp Fajita seasoning
- 1.5 cups Cooked brown rice
- 1 15-oz can Canned black beans — rinsed and drained
- 0.5 cup Salsa
- 0.25 cup Plain Greek yogurt — or light sour cream
- 2 tbsp Fresh cilantro — chopped
- 1 medium Lime — cut into wedges
Steps
- In a large bowl, toss the sliced chicken with 1 tablespoon of olive oil and 1 tablespoon of fajita seasoning until evenly coated.
- In a separate bowl, toss the sliced bell peppers and red onion with the remaining 1 tablespoon of olive oil and 1 tablespoon of fajita seasoning.
- Heat a large skillet over medium-high heat. Once hot, add the seasoned chicken and cook for 5-7 minutes, stirring occasionally, until browned and cooked through. Remove chicken from the skillet and set aside.
- Add the seasoned bell peppers and red onion to the same skillet. Cook for 7-10 minutes, stirring occasionally, until vegetables are tender-crisp and slightly charred. If the skillet seems dry, add a splash of water or a tiny bit more oil.
- Return the cooked chicken to the skillet with the vegetables. Stir well to combine and heat through for 1-2 minutes.
- To assemble the bowls, divide the cooked brown rice evenly between two bowls. Top each with half of the chicken and vegetable mixture, and half of the rinsed black beans.
- Garnish each bowl with a dollop of Greek yogurt, a spoonful of salsa, a sprinkle of fresh cilantro, and a lime wedge for squeezing.
Why This Works
Boneless, skinless chicken breasts deliver 31g protein per 100g (USDA #171077). 1 lb provides roughly 140g total protein for 4 servings, or 35g per bowl before adding beans. The high-heat skillet technique (5-7 minutes over medium-high) creates caramelization without overcooking. Pull the chicken breasts at 165°F internal temperature. Black beans add 7g plant protein per serving plus fiber that slows digestion. The fajita spice blend adds zero calories while making lean chicken taste rich.
Technique Notes
Slice boneless, skinless chicken breasts into uniform ½-inch strips so they cook evenly in 5-7 minutes. Don't crowd the pan. Work in batches if needed to maintain high heat. The bell peppers and red onion need 7-10 minutes to soften and char slightly at the edges. That char adds smoky depth without extra fat. Rest the chicken 2 minutes before serving. It continues cooking to a safe 165°F.
Make-Ahead Strategy
Cooked chicken breasts, bell peppers, and red onion refrigerate well for 3 days in an airtight container. Reheat in the same skillet over medium heat for 3-4 minutes to restore the char. Keep cooked brown rice, canned black beans, and toppings separate until serving. For meal prep, portion into 4 containers but add plain Greek yogurt and fresh cilantro just before eating.
Sources Research-Backed
Frequently Asked Questions
Can I freeze chicken fajita bowls?
Yes, partially. Freeze cooked chicken and vegetables together for up to 3 months. Store rice and beans separately. Thaw overnight and reheat in a skillet to restore the char. Add fresh toppings (yogurt, cilantro, avocado) after reheating.
Are chicken fajita bowls gluten-free?
Yes, as written. Chicken, vegetables, rice, beans, and spices are all naturally gluten-free. Check your fajita seasoning blend if using store-bought. Some contain wheat-based anti-caking agents. Homemade spice blends are safest.
Can I use chicken thighs instead of breasts?
Yes. Boneless, skinless thighs have slightly higher fat content and stay more moist. Cook to 165°F internal. They may need 1-2 extra minutes. Protein is similar (about 26g per 100g vs 31g for breast). The flavor is richer.
Can I double this fajita bowl recipe?
Yes. Cook chicken and vegetables in batches to avoid crowding the pan. Crowded pans steam instead of sear. Use two skillets or cook in 2-3 batches. Rice and beans scale directly with no technique changes.
