One-Pan, High-Protein Taco Rice Skillet
Makes 5 Servings
Per Serving: 50g Protein | 415 Cal
If you’re looking for a quick, protein-packed dinner that satisfies your taco cravings and helps you hit your protien goals, then look no further!!! This Taco Rice Skillet is the ultimate one-pan meal—cheesy, hearty, and loaded with flavor—made with Kaizen’s high-protein, low-carb rice for a lighter take what will taste and feel like an MAJOR comfort food.
Because Kaizen rice cooks faster than regular rice, this meal can be ready in 20 minutes! It’s perfect for busy weeknights, meal prep, or anytime you want a healthy taco-inspired dinner without the mess of multiple pans.
True story, I tested this recipe twice, and shared a LOT of the final product with friends and neighbors. The texts I recieved from everyone about this recipe were a unanymous "OMG, this is SO GOOD!” I don’t think any other recipe of mine has elicited that kind of reaction from my trusty taste-testers! So, know that if you decide to make this, you will be making one incredible dish! You’re welcome!
Why You’ll Love This Taco Rice Skillet
High protein: Over 50g of protein per serving thanks to lean meat and Kaizen rice
Low in carbs, big on flavor: A better-for-you taco bowl alternative
One-pan = less cleanup: Just cook everything in a single skillet
Family-friendly: Kid-approved and customizable with toppings
Meal prep friendly: Makes 4–5 hearty servings
Hearty and filling: Thick hearty texture full of protein and fiber to keep you FULL for hours
Ingredients
1 package Kaizen high-protein, low-carb rice (Spanish or regular flavor)
1 lb 96% lean ground beef or ground turkey
1 cup jarred salsa (your favorite kind)
1 packet taco seasoning
½ cup black beans (drained and rinsed)
½ cup corn (canned or frozen)
2 cups frozen tri-color bell peppers (or chopped fresh peppers)
1 yellow onion, chopped
1 tablespoon cooking oil (olive or avocado oil works great)
1½ cups shredded lite Mexican-blend cheese
1½ cups bone broth (or any broth)
Instructions
1. Sauté the aromatics:
In a large skillet, heat oil over medium heat. Add chopped onion and cook until translucent, about 3–4 minutes.
2. Brown the meat:
Add ground beef or turkey to the skillet. Break apart with a spatula and cook until no longer pink. Sprinkle in the taco seasoning and stir to coat the meat, allowing the spices to bloom.
3. Add veggies and salsa:
Stir in the black beans, corn, bell peppers, and salsa. Mix until everything is well combined.
4. Simmer with broth & rice:
Pour in the bone broth and bring the mixture to a boil. Once boiling, add the entire package of Kaizen rice. Stir well, making sure the rice is fully submerged. Cook uncovered for about 10 minutes, stirring occasionally, until the rice is tender and most of the liquid has absorbed. Taste test for doneness.
5. Melt the cheese:
Turn off the heat. Sprinkle cheese over the top and cover the pan with a lid or foil. Let it sit for a few minutes until the cheese is melted and gooey.
6. Add toppings & serve:
Finish with fresh cilantro, avocado, green onion, and a dollop of Greek yogurt or sour cream if desired
Nutrition Info (Per serving- makes 5 hearty servings):
415 calories | 50g protein | 30g carbs | 15g fiber | 11g fat
Substitutions & Add-Ons
Ground Meat Options:
Swap 96% lean beef with lean ground turkey, chicken, or plant-based ground crumbles.
If using pre-cooked shredded chicken, stir it in after simmering the veggies and broth.
Cheese Options:
Use full-fat cheese for richer flavor or dairy-free cheese for a lactose-free version.
Prefer spicy? Try a jalapeño cheddar or pepper jack blend.
Beans & Corn:
Omit either for lower carbs or if you’re sensitive to legumes.
Sub with diced zucchini or extra peppers for a veggie-heavy variation.
Bone Broth Swap:
Any low-sodium chicken, beef, or veggie broth works.
For extra richness, use a collagen-enhanced broth (great for recovery).
Vegetarian Version:
Use plant-based meat or add a mix of black beans + lentils + bell peppers.
Choose a vegetarian broth and dairy-free cheese/yogurt for toppings.
Pro Tips for the Best Taco Skillet
Toast your spices: Bloom the taco seasoning in the pan with the beef before adding liquids—this enhances depth of flavor.
Taste as you go: Adjust spice, salt, and acidity depending on the salsa you use.
Control the liquid: Don’t add too much broth. The rice just needs to be submerged. If it’s too wet at the end, simmer uncovered for 2–3 more minutes.
Use a large skillet: This recipe makes 4–5 servings, so use a 12-inch or larger skillet to prevent spillage.
For extra crisp: Once cheese is melted, pop the skillet under the broiler for 2–3 minutes to brown the top.
For extra cheesiness: Add 1/2 cup cheese INTO the rice.
Want more volume? Stir in chopped spinach or riced cauliflower at the end—it bulks up the dish with minimal calories.
FAQs
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Yes! This recipe holds up great in the fridge for up to 4 days. Reheat in the microwave or stovetop with a splash of broth to keep it moist.
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Absolutely. Let it cool completely, then store in airtight containers. Thaw overnight and reheat as above.
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Yes! One serving of Kaizen rice (about 50g dry) contains around 20g of protein with minimal carbs. It’s made from lupin flour and is a fantastic option for high-protein, low-carb meals.
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Totally. Use about 2 medium bell peppers, diced. Sauté them with the onion at the beginning to soften.
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Go with one you love! A chunky red salsa or fire-roasted version adds great depth. You could also use salsa verde for a tangier twist.
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It depends on your salsa and taco seasoning. If you’re spice-sensitive, choose a mild salsa and skip any added hot sauce.
Where to Buy Kaizen Rice
You can purchase Kaizen Rice on Amazon or on the Kaizen website!
Final Thoughts
This Taco Rice Skillet is everything I love in a recipe: fast, filling, high-protein, and full of flavor—with minimal cleanup. Whether you’re tracking your macros, cooking for your family, or just want a dinner that actually keeps you full, this one-pan meal checks all the boxes.
The best part? You can make it your own. Swap the protein, change up the toppings, or throw in whatever veggies you have on hand—it’s endlessly customizable, which means it never gets old.
If you give this recipe a try, I’d love to hear how it turns out! Drop a comment below, tag me on Instagram @theproteinsnackqueen or share your version with your own twist.
Looking for more easy, high-protein, low-calorie recipes? Check out my cookbook or find this recipe pre-loaded into the meal planner inside the PSQ App!
Taco Rice Skillet
This high-protein Taco Rice Skillet is a quick, one-pan meal that’s perfect for busy weeknights or meal prep. Made with lean ground meat, fiber-rich veggies, and Kaizen’s low-carb, high-protein rice, it’s a balanced and satisfying dinner that’s ready in under 25 minutes. It’s customizable, cheesy, and packed with bold taco flavor—without the extra mess or effort.
Ingredients
- 1 package Kaizen high-protein, low-carb rice (Spanish or regular)
- 1 pound 96% lean ground beef or turkey
- 1 cup jarred salsa
- 1 packet taco seasoning
- 1/2 cup canned black beans, drained and rinsed
- 1/2 cup corn (canned or frozen)
- 2 cups frozen tri-color bell peppers (or fresh)
- 1 medium onion, chopped
- 1 tablespoon cooking oil (olive or avocado oil)
- 1 1/2 cups shredded lite Mexican blend cheese
- 1 1/2 cups bone broth or regular broth
- Optional Toppings:
- Chopped cilantro
- Sliced avocado
- Chopped green onion
- Extra salsa
- Sour cream or Greek yogurt
Instructions
- Heat the oil: In a large skillet over medium heat, warm the oil. Add chopped onion and sauté for 3 to 4 minutes, or until translucent.
- Cook the meat: Add ground beef or turkey to the skillet. Break it apart with a spatula and cook until fully browned. Sprinkle in the taco seasoning and stir to combine, allowing the spices to toast slightly for deeper flavor.
- Add vegetables and salsa: Stir in black beans, corn, bell peppers, and salsa. Mix until evenly distributed.
- Simmer with broth and rice: Pour in the bone broth and bring the mixture to a boil. Once boiling, add the entire package of Kaizen rice and stir well, ensuring the rice is fully covered in liquid.
- Cook the rice: Reduce the heat slightly and let the mixture simmer uncovered for about 10 minutes, stirring occasionally, until the rice is tender and the liquid is mostly absorbed. Taste test to ensure doneness.
- Add cheese: Turn off the heat. Sprinkle cheese evenly over the top, then cover the skillet with a lid or foil. Let sit for 2 to 3 minutes, or until the cheese is fully melted.
- Serve and top: Garnish with cilantro, green onion, or any desired toppings. Serve immediately.
Nutrition Facts
Calories
415Fat
11 gCarbs
30 gFiber
15 gNet carbs
15 gProtein
50 gCalories and macros have been calculated for the entire recipe and split into 5 servings. They are an estimation.
