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This High Protein Chicken Corn Bowl wasn’t born in a test kitchen. It came from one of those days — the kind where you’re exhausted, hungry, and just need something that works. Grilled chicken, corn, brown rice, a quick yogurt dressing… simple, filling, and about 40g of protein. It reminded me why I started Healthy Meal Recipe in the first place.
I’m Amanda — I’m 50, raised on practical cooking, and I built this site for real life. Meals that fit into busy schedules and still feel good to eat. No perfection. Just food that shows up when you need it.
This bowl did that for me. I hope it does for you too.
Why You’ll Love This Bowl
High Protein, Low Fuss
This High Protein Chicken Corn Bowl delivers about 40 grams of protein in a single, crave-worthy serving — and that kind of intake is ideal for maintaining muscle mass and supporting metabolism, especially after exercise. According to Healthline, adults typically need 0.8–1.2 grams of protein per kilogram of body weight, making meals like this one a great fit for active lifestyles.
Bold Flavors, Easy Ingredients
With smoky paprika, charred corn, and a creamy Greek yogurt drizzle, every bite brings comfort without compromise. It’s lightly spiced, totally flexible, and endlessly adaptable — add avocado, black beans, or even swap the grains. If you liked this Mexican Chicken and Rice Bake, you’ll love this fresh twist.
Now that we’ve seen why this recipe works, let’s gather what you’ll need to make this High Protein Chicken Corn Bowl happen.
Helpful Tools You’ll Need
You won’t need anything fancy for this recipe — just a few everyday kitchen staples:
- Cutting board + sharp knife
For slicing grilled chicken and chopping garnishes like cilantro or avocado. - Mixing bowl + whisk
To stir together the yogurt-lemon dressing with paprika and chili powder. - Medium skillet
For toasting the corn (totally optional, but makes a big difference). - Serving bowls or meal-prep containers
Choose wide, shallow bowls for layering — or glass containers with lids for grab-and-go lunches. - Measuring spoons + measuring cup
To keep your dressing and spice levels just right. - Fork or spatula
For fluffing warm grains and assembling your bowl with ease.
What You’ll Need for This High Protein Chicken Corn Bowl
Main Ingredients
This High Protein Chicken Corn Bowl works because the ingredients are easy to find, quick to prep, and come together with big flavor.
- 2 grilled chicken breasts, sliced or diced
- You can use leftover grilled chicken or even rotisserie. Just keep it lean.
- 1 cup cooked brown rice or quinoa
- Quinoa adds more fiber and keeps it gluten-free, while brown rice keeps it cozy and classic. Both grains provide essential nutrients, but quinoa is especially rich in complete protein and minerals like magnesium and iron — USDA data shows that one cup of cooked quinoa delivers over 8 grams of protein and more than 5 grams of fiber.
- ½ cup corn kernels
- Toast in a pan for a smoky edge or use canned if time is tight.
- ¼ cup Cotija or feta cheese, crumbled
- 2 tablespoons plain Greek yogurt
- 1 tablespoon lemon juice
- ½ teaspoon smoked paprika
- ¼ teaspoon chili powder
- Salt & pepper, to taste
- Fresh chopped cilantro, for garnish
Love bowls like this? Check out the creamy Chicken Tender Salad for another protein-packed favorite.
And if you’re prepping grilled chicken ahead of time, this Teriyaki Marinade is great to rotate in.
Optional Additions & Smart Swaps
- Add avocado for creaminess or jalapeños for a kick
- Use vegan yogurt or cheese to make it dairy-free
- Add black beans to stretch your bowl or boost its fiber content — they’re a great source of plant-based protein and soluble fiber, which can help regulate blood sugar and support heart health. According to MedlinePlus, soluble fiber slows cholesterol absorption and helps lower LDL levels. And as Allrecipes explains, legumes like black beans are an easy, natural way to protect your heart.
- Try a squeeze of lime to brighten it all up
Got your ingredients lined up? Perfect — now let’s walk through the cooking and bring your High Protein Chicken Corn Bowl to life.
Step-by-Step Instructions
Step 1: Make the Yogurt Dressing
In a small bowl, whisk together 2 tablespoons of plain Greek yogurt, 1 tablespoon lemon juice, ½ teaspoon smoked paprika, ¼ teaspoon chili powder, and a pinch of salt and pepper. Set aside. This creamy, smoky dressing brings brightness to your High Protein Chicken Corn Bowl.
Step 2: Toast the Corn (Optional but Worth It)
Heat a dry skillet over medium heat. Add ½ cup corn kernels and cook for 2–3 minutes, stirring occasionally, until lightly browned. This step deepens the flavor and gives your High Protein Chicken Corn Bowl a subtle, toasty edge.
Step 3: Warm the Rice or Quinoa
If your rice or quinoa is chilled, warm it up with a splash of water in the microwave or a pan. Fluff with a fork. A warm grain base helps every bite of your High Protein Chicken Corn Bowl feel heartier and more satisfying.
Step 4: Build Your Bowl
In a wide bowl or container, layer in this order:
- Rice or quinoa
- Grilled chicken (about 1 breast per bowl)
- Toasted corn
- Crumbled Cotija or feta cheese
This creates a beautiful balance of protein, carbs, and flavor in every bite.
Step 5: Drizzle, Garnish, and Serve
Spoon the yogurt dressing generously over the top. Add chopped cilantro, avocado slices, or jalapeños if you’d like. Enjoy your High Protein Chicken Corn Bowl warm right away — or store it in the fridge for up to 4 days of easy, satisfying meals.
Cooking’s done — but why does this High Protein Chicken Corn Bowl work so well? Let’s break that down.
Why It Works
Smart Flavor Meets Real Protein
This High Protein Chicken Corn Bowl doesn’t just check the “healthy” box — it actually tastes good. Between the smoky corn, juicy grilled chicken, and that creamy yogurt-lemon drizzle, every element works together. The spices wake up your palate without overwhelming it, and the textures hit all the right notes: warm, creamy, toasty, fresh.
Made to Last, Built to Adapt
Unlike a lot of bowls that fall apart in the fridge, this one holds up beautifully for up to 4 days. The chicken stays tender, the corn keeps its pop, and the grains don’t go soggy. Whether you use quinoa, brown rice, or even cauliflower rice, the flavor and structure stay strong. And because the ingredients are balanced and clean, you’ll feel good after eating — not stuffed or sluggish.
And if you’re itching to tweak the bowl your way, these swaps make it incredibly flexible.
Variations to Make It Yours
Dairy-Free or Vegan
Skip the cheese and swap in a plant-based yogurt — something plain and tangy works best. If you’re avoiding meat, sub the chicken with grilled tofu or black beans. You’ll still have a High Protein Chicken Corn Bowl base to build from, just made entirely your way.
Add Beans or Greens
Stir in canned black beans or pinto beans for extra fiber and plant-based protein. Or toss a handful of spinach or shredded romaine under the warm rice — it’ll wilt slightly and act like a hidden salad.
Spice It Up or Tone It Down
Add sliced jalapeños, a drizzle of hot sauce, or smoked chipotle powder if you like heat. Chili peppers like jalapeños contain capsaicin, a natural compound that not only brings the heat but may also support metabolism and reduce inflammation — WebMD breaks down its surprising benefits. Feeding little ones? Keep the chili powder light and let each person spice their own bowl.
Switch Up the Grains
Quinoa, farro, or even barley all make great bases — but if you’re aiming for something lighter, cauliflower rice is a fantastic choice. It’s low in carbs, full of fiber, and absorbs flavor really well. We actually use it in this Panda Express Grilled Teriyaki Chicken recipe, which pairs perfectly with cauliflower rice for a balanced, feel-good dinner.
Add a Crunch Element
For a fun texture twist, sprinkle with pepitas, crushed tortilla chips, or roasted chickpeas before serving. It adds contrast and makes the bowl feel a little more “complete.”
Before you jump in, let’s cover a few common missteps that could trip up your High Protein Chicken Corn Bowl — and how to avoid them.
Don’t Make These Mistakes
Dry Chicken Strikes Again
The most common issue? Overcooked chicken. If your chicken is dry, it’ll drag down the whole bowl. Use grilled or pan-seared chicken that’s still juicy, or repurpose rotisserie — just don’t let it sit too long on the heat. Letting it rest before slicing helps, too.
Overdressing the Bowl
It’s tempting to drown the bowl in yogurt dressing, but too much will smother the grains and make everything mushy. Start with a spoonful and let each person add more to taste. You can always serve extra on the side.
Soggy Corn Isn’t It
Using canned corn straight from the can? It’s fine, but it’ll taste bland and wet. Toasting it in a dry pan takes 3 minutes and adds that subtle smoky-sweet flavor that really makes the bowl pop.
Bland Rice = Bland Bowl
If your rice or quinoa tastes like nothing, your bowl will too. Always season your grains — even just salt and a splash of lemon while cooking makes a huge difference.
Try These Other Recipes
Looking for more flavor-packed, protein-forward meals? These recipes pair beautifully with the same fresh, balanced vibe as the High Protein Chicken Corn Bowl
This Street Corn Chicken Enchilada packs creamy, smoky flavor into a baked, cheesy casserole — perfect for family dinners.
Love the flavors of corn, rice, and spiced chicken? These Taco Chicken and Rice bowls bring a bold, Tex-Mex vibe with minimal effort.
This Honey BBQ Chicken Bowl hits sweet and smoky notes in a way that feels comforting and fun — ideal for quick lunches.
Looking for something protein-packed and cozy? This Chicken White Bean Chili (Instant Pot) is hearty, nourishing, and made for busy weeks.
Still have a few questions before you try this High Protein Chicken Corn Bowl yourself? You’re not alone — here’s what others asked too.
People Also Ask
How many calories are in a Chicken Corn Bowl?
It depends on your portions and ingredients, but this High Protein Chicken Corn Bowl recipe averages around 450–500 calories per serving, including grilled chicken, brown rice, corn, cheese, and the yogurt dressing. If you’re adding avocado or black beans, expect a slightly higher count.
How many calories are in chicken, rice, and corn?
Estimated Calories (per serving):
- Grilled Chicken Breast (1 medium, ~4 oz) → 165 calories
- Cooked Brown Rice (1 cup) → 215 calories
- Corn Kernels (½ cup, canned or cooked) → 75 calories
Total: ~455 calories
That’s a great base — and when combined into this High Protein Chicken Corn Bowl, it becomes a complete, energizing meal that fits well into balanced eating or macro-based meal plans.
How much protein is in a chicken burrito bowl?
Most chicken burrito bowls have 30–45 grams of protein, depending on how much meat is included. This bowl is right in that range, offering about 40 grams per serving — great for post-workout recovery or balanced meal prep.
How many calories are in a popcorn chicken bowl?
Popcorn chicken bowls tend to be heavier — usually 600–800 calories, thanks to fried chicken, cheese sauce, and creamy toppings. Our version is lighter, cleaner, and protein-packed without the grease.
And finally — a little encouragement before you head to the kitchen.
You’ve Got This
This bowl isn’t just a meal — it’s a moment of calm in a busy week. Something you can pull together without second-guessing. Something that feeds your body and tells your brain, “I did that.”
You don’t need to be perfect in the kitchen. You just need a few minutes, a couple of ingredients, and a reason to take care of yourself today. Making this High Protein Chicken Corn Bowl might seem small, but it’s one way to show up for yourself.
We’re cheering you on from here — messy counters, mismatched containers, and all.
Craving more one-pot wonders? Find me on Facebook and Pinterest — real food, made for real life.
— Amanda (and Lina)
High Protein Chicken Corn Bowl
Ingredients
- 2 grilled chicken breasts sliced or diced
- 1 cup cooked brown rice or quinoa
- ½ cup corn kernels
- ¼ cup Cotija or feta cheese crumbled
- 2 tablespoons plain Greek yogurt
- 1 tablespoon lemon juice
- ½ teaspoon smoked paprika
- ¼ teaspoon chili powder
- Salt & pepper to taste
- Fresh chopped cilantro for garnish
Instructions
- In a small bowl, whisk together Greek yogurt, lemon juice, smoked paprika, chili powder, salt, and pepper to make the dressing. Set aside.
- Toast the corn in a dry skillet over medium heat for 2–3 minutes until lightly browned (optional).
- Warm rice or quinoa if needed, then fluff with a fork.
- In a wide bowl or container, layer rice/quinoa, grilled chicken, toasted corn, and crumbled cheese.
- Drizzle the yogurt dressing on top and garnish with cilantro. Add optional toppings like avocado or jalapeños if desired.
Notes
This bowl was built for leftovers. Store assembled bowls in airtight containers for up to 4 days. If you’re packing lunches, keep the yogurt dressing on the side until just before eating to prevent sogginess.
Easily Doubled (or Tripled):
Making lunch for the week? Double everything and line up a row of bowls. It’s one of the easiest ways to eat healthy without getting bored — just swap toppings from bowl to bowl.
Dairy-Free? No Problem.
Sub in unsweetened plant-based yogurt and a dairy-free cheese or skip the cheese entirely. You’ll still get the creamy balance the bowl needs.
Need Extra Protein?
Add black beans, an extra egg, or a second chicken breast. One full bowl with upgrades can hit 45–50g of protein — perfect after a workout or long day.
Use What You Have:
Leftover rotisserie chicken? Frozen corn? Quinoa from last night? This recipe welcomes shortcuts. Just avoid overcooking or oversalting — each layer should taste good on its own.
Not into spice?
Skip the chili powder and sub a little garlic powder or cumin. Want more heat? Add crushed red pepper or chipotle powder.