High-Protein One-Pot Mexican Rice

Mexican food has always been my ultimate comfort food. Growing up, a trip to our local spot meant cheesy enchiladas, sizzling fajitas, and heaping sides of that bright orange, savory rice. It was pure joy on a plate. But when I started my fitness journey and got serious about losing the 65 pounds that were weighing me down, that restaurant-style rice became a problem.

It was often oily, surprisingly low in protein, and didn’t keep me full for long. An hour later, I’d be hungry again, fighting cravings. It just didn’t fit into a sustainable fat loss plan. I knew I couldn’t just cut it out forever. That’s the kind of restriction that leads to burnout, especially for someone with an ADHD brain that craves novelty and satisfaction.

So, I set out to build a better version. I needed a Mexican rice that still delivered all the flavor I loved but worked with my body, not against it. It had to be packed with fiber to keep me full, have enough protein to be satisfying, and be simple enough to make on a day when my executive function was at zero.

This recipe is the result of that mission. It’s a powerhouse of nutrition that tastes like a treat. It became a staple in my meal prep rotation, helping me stay consistent and reach my goals without feeling deprived. It proves that you can absolutely have the foods you love while building a body you feel great in.

Skip to My Flexibe Diet Recipe!

Why Mexican Rice Is Great For Fat Loss

When you hear “rice” and “fat loss” in the same sentence, you might get a little skeptical. Many diets tell you to cut carbs completely, but that’s an old-school approach that sets most of us up for failure. The key isn’t eliminating carbs; it’s choosing the right ones and balancing them correctly. This Mexican rice recipe is engineered for exactly that.

First, we swap out the typical white rice for a blend of long-grain brown rice and quinoa. This is a game-changer. Brown rice is a complex carbohydrate, meaning it digests slowly and provides a steady stream of energy without a big blood sugar spike. That stability is crucial for managing cravings.

Then we add quinoa. Quinoa is a powerhouse. It’s a complete protein, containing all nine essential amino acids, and it’s loaded with fiber. The combination of protein and fiber is the one-two punch for hunger management. It makes this dish incredibly satisfying, helping you feel fuller for longer on fewer calories.

We also pack this recipe with black beans and corn. The beans add even more fiber and plant-based protein, boosting the satiety factor through the roof. The vegetables add volume, vitamins, and minerals without adding a lot of calories. It’s a strategy I call “volume eating,” and it’s essential for sustainable fat loss.

This dish isn’t about restriction. It’s about building a meal that works for you. It satisfies your taste buds, manages your hunger, and gives your body the nutrients it needs to fuel your workouts and your day. It’s a perfect example of how flexible eating beats rigid dieting every single time.

Ingredients You’ll Need for Mexican Rice

The magic of this recipe is in its simplicity and the smart combination of ingredients. We’re using common pantry staples to create something truly delicious and macro-friendly. No need to hunt for weird, expensive items at a specialty store.

The key ingredient that gives this recipe its unique nutritional punch is the quinoa. By mixing it with brown rice, we not only get a more interesting texture but also significantly boost the protein content. Quinoa is the secret weapon that turns this from a simple carb side into a more balanced, filling dish.

For the canned goods like black beans and diced tomatoes, I recommend choosing low-sodium or no-salt-added versions whenever possible. This gives you full control over the salt content, which is important for managing bloating and overall health. Rinsing the black beans before adding them also helps wash away excess sodium and starch.

Here’s the full list of what you’ll need:

• 1/2 cup long-grain brown rice

• 1/2 cup quinoa, rinsed

• 1 tablespoon olive oil

• 1 small yellow onion, finely chopped

• 1/2 red bell pepper, finely chopped

• 2 cloves garlic, minced

• 1 small jalapeño, seeded and minced (optional, for heat)

• 1 (15-ounce) can black beans, rinsed and drained

• 1 cup frozen or fresh corn

• 1 (10-ounce) can diced tomatoes with green chilies, undrained

• 2 cups low-sodium chicken or vegetable broth

• 1 teaspoon chili powder

• 1/2 teaspoon ground cumin

• 1/2 teaspoon smoked paprika

• 1/4 teaspoon dried oregano

• Salt and freshly ground black pepper to taste

• 1/2 cup chopped fresh cilantro

• 2 tablespoons fresh lime juice

Don’t be afraid to use shortcuts. A bag of frozen chopped onions or pre-minced garlic from a jar works perfectly fine on days when chopping feels like climbing a mountain. We work with the ADHD brain, and that means making things as easy as possible to ensure we actually do them.

How To Make Mexican Rice (Step-By-Step)

This is a one-pot recipe, which is a huge win for anyone who dreads doing dishes. The whole process is straightforward, designed to be doable even on a low-energy day. The key is to have a large skillet or pot that has a tight-fitting lid. That lid is crucial for steaming the rice and quinoa properly.

Step 1: Sauté the Aromatics

Heat the olive oil in your pot over medium heat. Once it’s shimmering, add the finely chopped onion and red bell pepper. Let them cook for about 5 to 7 minutes, stirring occasionally, until they become soft and translucent. This step builds the first layer of flavor.

Step 2: Add Garlic and Jalapeño

Toss in the minced garlic and jalapeño (if you’re using it for a little kick). Cook for just one more minute until you can smell the garlic. Be careful not to let it burn, as burnt garlic turns bitter and can ruin the dish.

Step 3: Toast the Grains

Now, stir in the brown rice and rinsed quinoa. This is an important step many people skip. Toasting the grains for 2-3 minutes in the hot oil brings out a wonderful, nutty flavor that adds a lot of depth to the final dish. Keep stirring so they don’t stick.

Step 4: Bloom the Spices

Sprinkle the chili powder, cumin, smoked paprika, and oregano directly onto the hot grains. Stir constantly for about 30 seconds. This technique, called “blooming,” wakes up the spices by heating them in oil, which makes their flavor much more intense and vibrant.

Step 5: Add Liquids and Simmer

Pour in the undrained can of diced tomatoes with green chilies and the broth. Use your spoon to scrape up any tasty browned bits stuck to the bottom of the pot. Season with a bit of salt and pepper, then bring the whole mixture to a boil.

Once it’s boiling, immediately reduce the heat to the lowest setting, slap that lid on tight, and let it simmer for 20-25 minutes. Do not lift the lid! Peeking lets the steam escape, which can result in undercooked rice.

Step 6: Rest and Fluff

After the time is up, remove the pot from the heat but keep the lid on. Let it stand for 10 minutes. This allows the grains to finish steaming and absorb any remaining moisture. After resting, uncover the pot and use a fork to gently fluff the rice and quinoa.

Step 7: Fold in the Final Ingredients

Finally, gently fold in the rinsed black beans, corn, fresh cilantro, and a squeeze of fresh lime juice. The beans and corn just need to be warmed through by the residual heat. The cilantro and lime juice at the end add a burst of fresh, bright flavor that ties everything together. Give it a final taste and add more salt and pepper if needed.

How To Serve Mexican Rice (ADHD-Friendly)

This Mexican rice is fantastic on its own, but it truly shines as a flexible base for a variety of quick and easy meals. For those of us with ADHD, having a pre-made, versatile component like this in the fridge is a secret weapon against decision fatigue and the temptation to order takeout.

My favorite way to use this is by creating a simple “formula” for my meals. This eliminates the mental energy of figuring out what to eat. The formula is: Protein Source + A Big Scoop of Mexican Rice + A Simple Veggie. This makes building a balanced plate almost automatic.

Here are a few ways to put that formula into action:

• Burrito Bowls: This is the ultimate easy meal. Add a scoop of the rice to a bowl and top it with your favorite protein. Think grilled chicken breast, lean ground turkey, or even a fried egg. Add some salsa, a dollop of Greek yogurt (a great high-protein sub for sour cream), and some chopped lettuce.

• Quick Tacos: Warm up a few corn or whole-wheat tortillas. Fill them with a spoonful of the Mexican rice and some shredded rotisserie chicken. A sprinkle of cheese and a dash of hot sauce, and dinner is served in under five minutes.

• Stuffed Bell Peppers: For something a little different, cut bell peppers in half, remove the seeds, and stuff them with the rice mixture. You can mix in some pre-cooked ground meat if you like. Bake until the peppers are tender.

ADHD Pro-Tip: When you make a batch, immediately portion it out into single-serving containers. This does two things. First, it makes grabbing a healthy meal as easy as grabbing a bag of chips. Second, it gives you a clear visual of how many meals you have ready, which helps with planning for the week. The “out of sight, out of mind” struggle is real, but visible, ready-to-go portions make it so much easier to stay on track.

How To Store, Reheat, and Reuse Mexican Rice

Meal prep is a cornerstone of my fitness plan, and this recipe is perfect for it. Making a big batch on a Sunday can set you up with a healthy carbohydrate source for several days. But proper storage is key to making sure it stays fresh and delicious.

Let the rice cool down to room temperature before storing it. Putting hot food directly into the fridge can create condensation, which can make the rice mushy. Once cooled, portion it into airtight containers. As I mentioned before, I highly recommend clear glass containers. This way, you can see exactly what’s inside, which prevents the dreaded “mystery leftover” problem that leads to food waste.

Here’s how to handle storing, reheating, and reusing:

• Refrigerating: The Mexican rice will keep well in an airtight container in the refrigerator for up to 4-5 days. This makes it perfect for weekday lunches or quick dinners.

• Freezing: This recipe also freezes beautifully. Portion it into freezer-safe bags or containers. It can be stored in the freezer for up to 3 months. This is a fantastic “emergency meal” strategy for days when you have zero time or energy to cook. Just pull a portion out and reheat it.

• Reheating (Microwave): To reheat from the fridge, place a serving on a plate, sprinkle it with a tablespoon of water or broth to add some moisture, cover it with a damp paper towel, and microwave for 1-2 minutes, or until heated through.

• Reheating (Stovetop): For best results, reheat it in a skillet over medium-low heat. Add a splash of water or broth to the pan to prevent it from drying out, and stir occasionally until it’s warm.

Reuse Idea: One of my favorite ways to use leftovers is to turn them into breakfast. Scramble a couple of eggs and stir in a scoop of the cold Mexican rice right at the end. The rice warms up in the pan with the eggs, creating a super-fast, high-protein breakfast scramble. It’s a delicious way to ensure nothing goes to waste.

Easy Swaps & Variations for Mexican Rice

One of the core principles at ADHD FIT is flexibility. A recipe is a template, not a rigid set of rules. This Mexican rice is designed to be adaptable to what you have on hand, what you can afford, and what your dietary needs are. Don’t be afraid to experiment and make it your own.

Maybe you don’t have quinoa, or maybe you want to boost the protein even more. Great! The goal is to create a meal that you will actually eat and enjoy consistently. Perfection isn’t the goal; sustainability is.

Here are some simple swaps and variations you can try:

• Grain Swaps: If you don’t have both brown rice and quinoa, you can use 1 full cup of either one. Just be aware that the cooking time might need a slight adjustment. You could also try other whole grains like farro or barley for a different texture.

• Add More Protein: To make this a complete one-pot meal, stir in 1 cup of shredded rotisserie chicken or cooked lean ground turkey along with the beans and corn at the end. You could also top the finished dish with a fried or poached egg.

• Change Up the Veggies: This recipe is a great way to use up whatever vegetables are lingering in your fridge. Finely chopped zucchini, mushrooms, or carrots can be sautéed with the onions and peppers. You could also stir in a handful of fresh spinach at the very end until it wilts.

• Bean Variations: Black beans are classic, but pinto beans or even kidney beans would work just as well. The goal is to get that extra dose of fiber and plant-based protein.

• Adjust the Spice Level: If you love heat, don’t mince the jalapeño—just slice it. You can also leave a few seeds in for extra fire. For a smokier flavor, add a pinch of chipotle powder along with the other spices.

Think of these suggestions as a starting point. The best healthy recipe is the one that fits seamlessly into your life. So feel free to adjust and modify until you create your perfect version.

FAQs About Mexican Rice For Weight Loss

Here are some straightforward answers to the most common questions I receive about this Mexican rice recipe.

Can I make this Mexican rice recipe with white rice?

Yes, you absolutely can make this recipe using white rice instead of the brown rice and quinoa blend. It’s a common question, and the answer comes down to understanding the trade-offs. If you use white rice, the cooking time will be shorter, likely around 15-20 minutes of simmering instead of 20-25. You’ll want to check the package directions for your specific type of white rice.

The main difference will be nutritional. White rice is a more refined carbohydrate, meaning it has less fiber than brown rice. This will cause it to digest more quickly, potentially leading to a faster rise in blood sugar and less sustained energy. You will also lose the protein and fiber benefits from the quinoa. The final dish will have a lower satiety factor, meaning it might not keep you feeling full for as long.

That said, if white rice is what you have or what you prefer, go for it! A good meal you actually make is always better than a “perfect” meal you don’t. You can help balance it out by ensuring you pair it with a solid protein source and plenty of vegetables to add back some of the missing fiber.

How can I add more protein to this Mexican rice?

This is a great question because protein is the most important macronutrient for fat loss. It helps build and maintain muscle, and it’s incredibly satiating. While this recipe is already designed to be higher in protein than traditional versions, there are several easy ways to boost it even further and turn it into a complete, high-protein meal.

My go-to method is to stir in a pre-cooked protein source at the end. A cup of shredded rotisserie chicken, leftover grilled chicken breast, or lean ground turkey that has been cooked and drained will mix in perfectly with the beans and corn. You can also top each serving with a fried or poached egg for a quick and delicious protein addition.

Another fantastic option is to serve it with a side of fish, like grilled tilapia or salmon. For a plant-based boost, you could add a can of lentils along with the black beans or top your bowl with toasted pumpkin seeds (pepitas). Even a dollop of plain Greek yogurt on top instead of sour cream can add a few extra grams of protein and a nice creamy texture.

Is this Mexican rice recipe good for meal prep?

Absolutely. This recipe was practically designed for meal prep. One of the biggest hurdles for anyone, especially those with ADHD, is the daily grind of deciding what to eat and then finding the energy to cook it. Meal prepping removes that entire decision-making process. Cooking once to eat four or five times is a massive win for consistency.

The ingredients in this dish hold up very well in the refrigerator. The flavors actually tend to meld together and get even better by the second day. The key is to cool it completely before storing it in airtight containers to prevent it from getting soggy. I recommend portioning it out right after it cools so you have grab-and-go meals ready for the week.

To keep things from getting boring, you can prep the rice as your base and then switch up the proteins and toppings each day. One day you might have it with chicken and salsa, the next with ground turkey and avocado. This provides the novelty our ADHD brains often crave while still relying on the same simple, pre-made foundation.

Why is my Mexican rice mushy?

Mushy rice is a common and frustrating problem, but it’s usually caused by a few simple mistakes that are easy to fix. The number one culprit is an incorrect liquid-to-grain ratio. This recipe calls for a specific amount of broth and liquid from the tomatoes. Make sure you measure your ingredients accurately. Adding too much liquid from the start is a guaranteed path to mushy results.

The second biggest mistake is peeking while it cooks. It’s tempting, I know! But every time you lift the lid, you let out a significant amount of steam. This steam is what cooks the grains evenly. When it escapes, the top layer doesn’t cook as quickly, while the bottom sits in the liquid and gets overcooked. Keep the lid on tight for the entire simmering time.

Finally, don’t skip the resting step. Letting the rice sit off the heat for 10 minutes with the lid on is crucial. It allows the grains to absorb the last bit of moisture and firm up. Stirring it too soon can break up the delicate grains. When you do go to fluff it, use a fork, not a spoon, to gently separate the grains without mashing them.

Can I make this Mexican rice in a rice cooker?

Yes, you can definitely adapt this recipe for a rice cooker, which can be a great hands-off option. The process requires one small change. A rice cooker won’t be able to sauté the vegetables or toast the grains and spices in the same way a pot on the stove does. These steps are what build a deep flavor base, so I recommend doing them separately first.

In a skillet, perform the first four steps of the recipe: sauté the onion and pepper, add the garlic, toast the grains, and bloom the spices. Once that’s done, transfer the entire mixture from the skillet into the pot of your rice cooker. Then, add the broth and canned tomatoes, give it a quick stir, and set the rice cooker to its standard or “white rice” setting.

When the rice cooker cycle is finished, let it sit on the “keep warm” setting for about 10 minutes to steam. Then, open the lid, fluff the rice with a fork, and fold in the black beans, corn, cilantro, and lime juice. It’s an excellent way to get a similar result with even less active cooking time.

Try These High-Protein Recipes Next

If you loved the simple, macro-friendly approach of this recipe, I have a few others I think you’ll enjoy.

• ADHD-Friendly Chili Recipe: A rich, hearty chili that’s packed with protein and fiber and comes together in one pot with minimal effort.

• Meal Prep Breakfast Burritos: Your solution to hectic mornings. These freezer-friendly burritos are the ultimate grab-and-go breakfast to keep you full and focused.

• Easy Chipotle Cilantro Lime Rice: For another fantastic rice variation, this copycat recipe nails the fresh, zesty flavor of Chipotle’s famous side dish.

Give these a try to keep your meal rotation interesting and your fitness goals on track.