Burrito bowl, with beans
Common food
Photo: Wikipedia
A burrito bowl with beans is a vibrant, deconstructed taco experience served in a bowl, featuring a hearty base of seasoned beans over rice, topped with fresh vegetables, salsa, and often a creamy element. The texture is a satisfying mix of soft, creamy beans, fluffy rice, and crisp, fresh toppings. Nutritionally, it's a fiber-rich, plant-forward meal with a solid protein punch from the beans.
💚 Why it's loved
People love it for its customizable, build-your-own nature, allowing for endless flavor combinations from zesty salsas to creamy guacamole. It captures the bold, satisfying flavors of Mexican-American cuisine in a convenient, bowl-friendly format.
⚠️ Watch-outs & how to enjoy it better
The sodium content can be high depending on the seasoning, salsa, and cheese used, which may be a concern for those monitoring salt intake. To counteract this, opt for low-sodium beans, fresh pico de gallo instead of jarred salsa, and go easy on added salt. The beans, while nutritious, contain oligosaccharides that can cause digestive gas in some; rinsing canned beans thoroughly and gradually increasing fiber intake can help.
Key benefits
- High in dietary fiber for digestive health and satiety.
- Good source of plant-based protein from beans.
- Naturally low in sugar and a good source of complex carbohydrates.
- Versatile base for adding various vegetables and lean proteins.
- Often contains iron and folate from the beans.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'burrito bowl' as a distinct menu item was popularized by the American fast-casual chain Chipotle in the early 2000s, offering a low-carb alternative to the wrapped burrito.
Full nutrition (scales with serving)
| Water | 69.2 g |
| Energy | 129 kcal |
| Protein | 8.0 g |
| Total lipid (fat) | 3.4 g |
| Carbohydrate, by difference | 17.3 g |
| Fiber, total dietary | 5.7 g |
| Total Sugars | 0.46 g |
| Calcium, Ca | 77.0 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 50.0 mg |
| Phosphorus, P | 140 mg |
| Potassium, K | 317 mg |
| Sodium, Na | 296 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.16 mg |
| Selenium, Se | 4.8 ug |
| Vitamin C, total ascorbic acid | 0.40 mg |
| Thiamin | 0.15 mg |
| Riboflavin | 0.09 mg |
| Niacin | 0.41 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 82.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 82.0 ug |
| Folate, DFE | 82.0 ug |
| Choline, total | 26.6 mg |
| Vitamin B-12 | 0.09 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 16.0 ug |
| Retinol | 16.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.48 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.7 ug |
| Fatty acids, total saturated | 1.7 g |
| SFA 4:0 | 0.06 g |
| SFA 6:0 | 0.03 g |
| SFA 8:0 | 0.02 g |
| SFA 10:0 | 0.05 g |
| SFA 12:0 | 0.07 g |
| SFA 14:0 | 0.22 g |
| SFA 16:0 | 0.86 g |
| SFA 18:0 | 0.30 g |
| Fatty acids, total monounsaturated | 0.78 g |
| MUFA 16:1 | 0.06 g |
| MUFA 18:1 | 0.80 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.43 g |
| PUFA 18:2 | 0.29 g |
| PUFA 18:3 | 0.14 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 7.0 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is a burrito bowl with beans healthy?
Yes, it's generally considered a nutritious meal. The beans provide excellent fiber and plant protein, making it filling and good for heart health. The overall healthiness depends on toppings—loading up on fresh veggies and lean protein is ideal, while going heavy on cheese, sour cream, and high-sodium sauces can increase calories and sodium.
Can I make a burrito bowl with beans ahead of time?
Absolutely. It's excellent for meal prep. Store the base components (rice, beans, cooked protein) separately from fresh toppings (lettuce, salsa, avocado) to maintain texture. Assemble just before eating, or add delicate toppings like avocado and sour cream at the last minute.
What's the best way to reduce the gas from beans in a burrito bowl?
If using canned beans, rinse them very well under running water to remove the starchy liquid. You can also cook dried beans from scratch, soaking them overnight and discarding the soak water. Adding digestive aids like cumin, epazote (if available), or a piece of kombu seaweed while cooking can also help.