High Protein Taco Rice

Transform your weeknight dinners with this High Protein Taco Rice, a hearty one-pan recipe that’s as satisfying as it is nutritious. Packed with lean ground turkey, wholesome brown rice, fiber-rich black beans, and sweet corn, this dish delivers a burst of Tex-Mex flavors in every bite. Enhanced with zesty taco seasoning and simmered in a savory base of diced tomatoes and chicken broth, it’s the perfect balanced meal for the whole family. Quick to prepare in just 40 minutes, it’s customizable with optional toppings like shredded cheese, creamy avocado slices, and fresh cilantro for added flair. Whether you’re meal-prepping or serving it straight from the skillet, this high-protein taco rice is sure to become a go-to favorite for effortless, flavorful dining.

Nutriscore Rating: 76/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 500 grams lean ground turkey (or ground beef)
• 1 cup uncooked brown rice
• 1 cup black beans (canned, drained and rinsed)
• 1 cup corn kernels (canned or frozen)
• 1 cup diced tomatoes (canned, with juices)
• 1 medium onion, finely chopped
• 1 medium bell pepper, diced (any color)
• 2 tablespoons taco seasoning
• 2 cups low-sodium chicken broth (or water)
• 1 tablespoon olive oil
• 0.25 cup fresh cilantro, chopped (optional garnish)
• 0.5 cup shredded cheese (optional topping)
• 1 medium sliced avocado (optional topping)

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear. Set it aside.

Step 2

Heat the olive oil in a large skillet or pot over medium heat.

Step 3

Add the chopped onion and diced bell pepper. Sauté for 3-4 minutes until softened and fragrant.

Step 4

Add the ground turkey to the skillet. Break it up with a wooden spoon and cook until browned, about 5-7 minutes. Drain any excess fat if necessary.

Step 5

Stir in the taco seasoning and mix well with the cooked turkey until evenly coated.

Step 6

Add the rinsed rice to the skillet and stir to coat it in the oil and seasonings.

Step 7

Pour in the chicken broth (or water), diced tomatoes with their juices, black beans, and corn. Stir to combine.

Step 8

Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 25-30 minutes or until the rice is fully cooked and the liquid is absorbed. Stir occasionally to prevent sticking.

Step 9

Once cooked, fluff the mixture with a fork and adjust seasoning to taste, if necessary.

Step 10

Serve warm. Garnish with fresh cilantro, shredded cheese, and sliced avocado, if desired.

Nutrition Facts

Serving size	2353.1 grams (2353.1g)

Amount per serving	% Daily Value*
Calories	2607

Total Fat 104.50g	134%
Saturated Fat 31.60g	158%
Polyunsaturated Fat 1.30g
Cholesterol 410mg	137%
Sodium 5265mg	229%
Total Carbohydrate 270.80g	98%
Dietary Fiber 46.70g	167%
Total Sugars 32.50g
Protein 160.40g	321%

Vitamin D 12IU	60%
Calcium 756mg	58%
Iron 18mg	98%
Potassium 4712mg	100%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 35.3%

Protein: 24.1%

Carbs: 40.6%