Chicken Burrito Meal Prep Recipe

Ingredients

The best chicken burritos balance protein, fiber, and flavor. Here's what you'll need:

• 1 tbsp olive or avocado oil

• 1 lb boneless, skinless chicken breasts (or thighs for more flavor)

• 1 packet taco seasoning (or 2 tbsp homemade)

• 2/3 cup water or chicken broth

• 3/4 cup black beans (drained, rinsed)

• 3/4 cup corn (frozen or canned)

• 3/4 cup cooked brown rice (or cilantro lime rice for extra flavor)

• 1/2 cup salsa (any heat level)

• 1 1/2 cups shredded cheese (cheddar, Monterey Jack, or your favorite)

• 8 whole wheat or flour tortillas (10-inch size holds best)

• Optional toppings: Cilantro, Greek yogurt, guacamole, pico de Gallo

Step 1: Cook The Chicken

Start by heating olive oil in a large skillet over medium heat. Give it a minute or two. Once the oil starts to shimmer, it’s ready.

Add the diced chicken breast in a single layer. Make sure the pieces aren’t crowded; this helps them cook evenly and develop better flavor. Stir occasionally, letting the chicken brown lightly on the outside while cooking through on the inside.

This usually takes about 4 to 5 minutes, depending on the size of the pieces. You’ll know it’s done when there’s no pink left in the center and the juices run clear.

If the pan looks dry, feel free to splash in a bit more oil to prevent sticking.

We recommend batch cooking your chicken. That way, you can use it for multiple meals, including pasta meal prep recipes and chicken stir fry meal prep.

Step 2: Build The Filling

Once the chicken is cooked, it’s time to bring the flavors together. Sprinkle the taco seasoning evenly over the chicken.

Then pour in water or chicken broth. Broth adds a little extra depth, but water works just fine. Stir thoroughly, making sure all the chicken is coated in those spices. This is where things get exciting.

Add black beans for fiber and plant-based protein, corn for a little sweetness and crunch, cooked rice for bulk, and salsa for moisture and flavor. Stir it all together. Let the mixture come to a gentle simmer. Simmering for about 5 minutes helps the liquid reduce slightly, so the filling isn’t too wet when rolling.

You’re looking for a texture that’s cohesive but not soggy; everything should hold together when scooped. This step is key for burritos that roll easily and hold their shape.

Step 3: Assemble The Burritos

Set up a little assembly station with tortillas, filling, and cheese. Lay one tortilla flat on a clean surface.

Spoon about 1/3 cup of filling just below the center of the tortilla. Not right in the middle, but slightly closer to the edge near you. This gives you space to roll.

Sprinkle 2 to 3 tablespoons of shredded cheese over the filling. Cheese not only adds flavor but also acts as a binder when it melts, helping everything stick together.

Ready to roll? Fold in the left and right sides of the tortilla over the filling. Then, starting from the edge closest to you, roll the tortilla up and away from you, keeping it snug as you go. The goal is a tight, sealed burrito.

Avoid overstuffing. Too much filling makes the burrito harder to close and more likely to burst during cooking or reheating.

Step 4: Toast Or Freeze

If eating right away, heat a dry skillet over medium heat. Place the burrito seam-side down to help seal it shut. Toast for about 2 minutes per side until golden brown and slightly crisp. Toasting helps hold the shape and prevents the tortilla from getting soggy.

If prepping for later, let the burritos cool for 5 to 10 minutes before wrapping. Cooling is important because it prevents steam from getting trapped, which can lead to freezer burn or soggy tortillas.

Wrap each burrito tightly in foil or parchment paper. Then place them in a freezer-safe bag or an airtight container. Label with the date and contents if you’re feeling organized (we highly recommend it).

These burritos will be freezer-ready for up to three months, giving you a stash of grab-and-go meals anytime you need them.

Chicken Burrito Meal Prep Tips

Warm The Tortillas First

This is one of the simplest steps, but it makes a huge difference. Cold tortillas tend to crack or tear when you try to fold them, especially whole wheat or gluten-free versions.

To avoid that frustration, stack your tortillas between two damp paper towels. Pop them in the microwave for about 15 to 20 seconds. The moisture softens the tortillas and makes them much more flexible and easier to roll.

Avoid Wet Fillings

A soggy burrito is nobody’s favorite. The key is managing moisture.

Drain canned items like beans and corn thoroughly. If you're using salsa, strain out any extra liquid before adding it to the filling.

Another trick we’ve seen work well is to let the cooked filling cool for 5 to 10 minutes before assembling. This helps the mixture thicken slightly as it cools. Less steam, less moisture trapped inside.

Double The Batch

If you’re already taking out the cutting board, skillet, and ingredients, doubling the batch is a no-brainer. Cooking once and eating multiple times is the heart of meal prep. It saves time, reduces clean-up, and gives you more freezer meals for the weeks ahead.

This tip is especially helpful for busy families or anyone balancing work, school, or wellness routines. Plus, it means you can use ingredients for other meals, such as healthy soup meal prep and sweet potato meal prep recipes.

Want more ideas to round out your weekly meal prep? Connect with a Registered Gut Health Dietitian from our team and get a personalized 7-day meal plan tailored to your goals.

Swap The Protein

Protein variety keeps things interesting. While diced chicken breast is a classic, it’s far from the only option. Shredded rotisserie chicken speeds things up even more. Ground chicken or turkey adds a different texture and richness.

Prefer plant-based? Tofu, black beans, or even lentils work beautifully here.

The beauty of this recipe is how flexible it is. There’s no need to stick to the same version every time. Swap it up based on what’s in your fridge or what you’re in the mood for.

Add Veggies, But Do It Smart

Veggies are a must for flavor, fiber, and nutrition, but the trick is choosing the right ones. Stick with vegetables that hold up well when cooked and frozen. Sautéed bell peppers, onions, spinach, cabbage, and even zucchini (if cooked down properly) are all great choices.

What should you skip? High-moisture veggies like lettuce, cucumbers, or fresh tomatoes. These are best saved for serving fresh on the side or adding after reheating. This way, you get all the color and crunch without the sogginess.

How To Store & Reheat Chicken Burritos

Freezer Instructions

After assembling, let the burritos cool for at least 5 to 10 minutes. This step matters because it prevents trapped steam, which can cause sogginess or freezer burn.

Once cooled, wrap each burrito tightly in foil, parchment paper, or freezer-safe beeswax wraps. For extra protection, place the wrapped burritos in a gallon-sized freezer bag or an airtight freezer-safe container.

Don’t forget to label them with the date and contents. This makes it easy to grab what you need later without mystery meals. Stored properly, burritos stay fresh for up to 3 months with great flavor and texture.

Fridge Storage

If you’re planning to enjoy your burritos within the next few days, the fridge works perfectly. Wrap each burrito in foil, parchment, or place them in an airtight glass or plastic container.

Refrigerated burritos stay fresh for 2 to 3 days. This is a great option if you’re meal prepping for the workweek without needing to freeze.

Reheating Tips

From Frozen (Oven)

Using the oven is one of the best ways to reheat frozen burritos if you have a little extra time. Preheat your oven to 350°F. Keep the burrito wrapped in foil. This helps it heat evenly while preventing the tortilla from drying out too quickly.

Bake for 30 to 40 minutes, depending on the size and how packed it is. If you love a crispy exterior, unwrap the foil for the last 5 minutes of baking. The result is a warm, melty filling with a golden tortilla that's crisp but not dry.

From Frozen (Microwave)

Need something fast? The microwave gets the job done.

First, remove any foil or parchment. Wrap the burrito in a damp paper towel. This keeps the tortilla from drying out.

Microwave in 1-minute increments, flipping the burrito between each cycle. Most burritos will heat through in 4 to 5 minutes, depending on your microwave.

Check the center to make sure it’s piping hot before eating. This method is quick but won’t give you a crispy shell unless you finish it in a skillet or air fryer.

Air Fryer (From Frozen Or Thawed)

The air fryer is hands-down one of our favorite ways to reheat burritos. It delivers a perfectly crisp exterior with a steamy, warm filling, and it’s fast.

Preheat the air fryer to 400°F. Place the burrito inside, seam-side down. Cook for 8 to 10 minutes, flipping halfway through.

If the burrito is particularly large or extra stuffed, check the center for warmth and add an extra minute or two if needed. The air fryer is a great balance between speed and texture.

From Thawed (Any Method)

Thawing the burritos overnight in the fridge speeds up reheating dramatically. When reheating from thawed, simply halve the times for oven, microwave, or air fryer methods.

For example, oven-baked from thawed will take around 15 to 20 minutes at 350°F. Microwaving may take 2 to 3 minutes total. Air frying from thawed generally needs 4 to 5 minutes.

The benefit of reheating from thawed? Faster cook times and a more evenly heated filling, especially if the burrito is large.

Conclusion

Chicken burrito meal prep is one of the easiest ways to simplify your week while still enjoying meals that are flavorful, balanced, and satisfying. With a simple process, you’ve got a recipe that fits busy schedules and supports your nutrition goals.

Ready to take your meal planning to the next level? Find a Registered Dietitian at Berry Street to help build a personalized meal prep plan that fits your lifestyle perfectly.