This high-protein, high fiber dinner is on the table in under an hour.
Reviewed by Dietitian Madeline Peck, RDN, CDN
Key Points
- Electric pressure cookers keep kitchens cool and make quick, high-protein meals during summer heat.
- This Chicken Burrito Bowl offers 35 grams protein and 11 grams fiber per serving.
- The recipe is customizable, allowing swaps for plant-based proteins or other grains.
As an American living in Europe through one of the continent’s more intense heat waves, turning on my oven is about the last thing I want to do. When air conditioning isn’t a given, keeping the kitchen (and the rest of the house) as cool as possible becomes a priority, especially when I still want to get a balanced, high-protein dinner on the table.
That’s where my electric pressure cooker has become a summer MVP. It generates far less heat in the kitchen than an oven and makes it surprisingly easy to pull together meals packed with protein and fiber. Case in point: this Instant Pot Chicken Burrito Bowl has become a regular in my summer dinner rotation. It’s hearty, flavorful and easy enough to make on even the hottest nights.
It Keeps Your Kitchen Cool
Unfortunately, there isn’t much research comparing how much heat different cooking appliances release into the kitchen, but anecdotally, the difference is easy to notice. Spend a few minutes cooking with a pressure cooker versus turning on your oven, and you’ll quickly understand why I reach for the Instant Pot during warm weather.
Pressure cooking requires liquid and pressure to cook food quickly in a sealed environment, so you don’t get the same prolonged blast of hot air into your kitchen that you do from an oven. Even the quick sauté for this Chicken Burrito Bowl is brief, helping keep the heat contained. Best of all, with less than 25 minutes of active cooking time, you can have a complete, satisfying meal on the table without turning your kitchen into a sauna.
It Delivers Big on Protein and Fiber
Boneless chicken comes together quickly with a blend of spices, herbs and diced tomatoes to create this hearty protein-packed bowl. Each serving provides 35 grams of protein from both animal and plant-based protein sources thanks to the combination of chicken and black beans. You’ll rest easy knowing you’re well on your way to meeting your daily protein needs with this bowl.
Plus, it’s an excellent source of dietary fiber with 11 grams per serving, or 39% of the Daily Value. Most Americans fall short of meeting their dietary fiber needs (which range from 25 to 38 grams per day), so adding this bowl to your routine can set you up for success in closing that fiber gap too. Fiber plays a crucial role in overall wellness by supporting regularity, blood sugar management and even cholesterol levels.
It’s Ready in Under an Hour
No time? No problem. As long as you remember to thaw your chicken breasts, this meal comes together in under 40 minutes from start to finish, including the time it takes your Instant Pot to come up to pressure. And don’t let that waiting time go to waste! Use it to chop your veggies, heat up a quick whole-grain side in the microwave or unload the dishwasher—whatever helps you get a little more time back in your day.
It’s Easy to Customize
The beauty of a bowl is that you can easily customize it to suit your preferences and needs. Prefer lean ground beef or a plant-based protein instead of chicken? Go for it! Simply swap in your protein of choice and adjust the cooking method or time as needed. For example, if using lean ground beef, sauté it with the spices as directed and keep the cooking time the same. If tofu is more your style, sauté it with the spices and skip the pressure-cooking step altogether when you’re short on time.
You can customize the bowl itself, too. Want to add even more protein? Swap the brown rice for quinoa. Looking to boost the fiber? Add a generous spoonful of guacamole and salsa. Plus, any leftovers can easily be tucked into a whole-grain tortilla for a protein-packed burrito you can take on the go the next day.
The Bottom Line
Electric pressure cookers aren’t just for cozy winter meals. In fact, they may be one of the best tools for keeping your kitchen cool while getting dinner on the table quickly when summer temperatures soar. That’s why my pressure cooker has earned a permanent spot on my counter. It lets me make high-protein, high-fiber and satisfying meals without heating up the kitchen. It also comes together quickly and is easy to customize to your preferences.