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Okinawan Taco Rice Bowl (Low Fat)

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A light, comforting, high-protein version of Okinawan Taco Rice using chicken tenders, corn-studded rice, bright yogurt sauce, and crunchy fresh toppings. Completely low fat, blood-sugar friendly, and customizable — perfect for Ray Peat-style eaters or anyone wanting a nourishing, satisfying bowl.

Ingredients

For the Chicken

  • 1 lb chicken tenders
  • 1/4 onion (chunked)
  • 1 cup water or broth
  • 2 –3 tbsp salsa (red or verde)
  • 1 –2 tsp chili powder
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp lime pepper or black pepper
  • 1/2 tsp salt (adjust to taste)

For the Rice

  • 1.5 –2 cups jasmine rice
  • 1/2 –1 cup frozen corn
  • Pinch of salt
  • Optional: squeeze of lemon or lime

For the Yogurt Sauce

  • 1/2 cup fat-free Greek yogurt
  • 1 –2 tbsp salsa verde or salsa
  • 1 –2 tsp lemon juice
  • 1/4 –1/2 tsp chili powder
  • Salt & pepper to taste

For the Beans (Optional)

  • 1/2 cup fat-free refried beans
  • 2 –4 tbsp water (to thin)
  • 1 –2 tbsp salsa

Fresh Toppings

  • Iceberg lettuce (shredded)
  • Diced tomatoes
  • Pickled yellow peppers
  • Pickled jalapeños
  • Salsa
  • Cilantro

Instructions

Cook the Chicken

  1. Add chicken tenders to a pot with water/broth, salsa, chili powder, garlic powder, onion powder, lime pepper, salt, and the chunk of onion.
  2. Bring to a boil, then lower heat, cover, and simmer for about 15 minutes or until cooked.

Shred the Chicken

  1. Remove chicken, shred with two forks, then return it to the pot.
  2. Simmer uncovered for 3–5 minutes to reduce the sauce slightly.

Cook the Rice

  1. Add jasmine rice, frozen corn, and a pinch of salt to a rice cooker.
  2. Cook until fluffy, then gently fluff with a fork.
  3. Optional: add a squeeze of lemon or lime.

Prepare the Yogurt Sauce

  1. Whisk together yogurt, salsa verde, lemon juice, chili powder, salt, and pepper until smooth.

Prepare the Beans (optional)

  1. Warm refried beans with water and salsa, stirring until smooth and spreadable.

Assemble tthe Bowl

  1. Add a generous scoop of rice with corn.
  2. Top with chicken.
  3. Add a spoonful of thinned beans if using.
  4. Layer shredded iceberg, tomatoes, pickled peppers, and jalapeños.
  5. Drizzle yogurt sauce on top.
  6. Add extra salsa if desired.

Serve warm

  1. Enjoy immediately while the rice and chicken are hot and the fresh veggies are crisp.

Notes

Protein Options

  • Lean ground turkey (99%)

  • Shrimp

  • Cod or sole (Ray Peat-friendly)

  • Egg whites

  • TVP crumbles

Vegetable Options

  • Romaine or cabbage

  • Scallions

  • Cilantro

  • Corn (fresh or frozen)

  • Red onion

“Cheesy” Options

  • Low-fat cheese

  • Nutritional yeast drizzle (nooch + lemon + water + salt + salsa)

  • Blended cottage cheese

  • Ray Peat Variation: Skip the beans, use white fish or extra chicken, and focus on the yogurt sauce + fresh toppings.

  • Low-Fat Variation: Use the chicken as written, skip cheese unless using a low-fat option.

  • Vegetarian Variation: Use TVP or fat-free refried beans as the protein layer.

  • Make Ahead: Chicken keeps well for 3 days and reheats beautifully.

Find it online: https://lowfatlotus.com/okinawan-taco-rice-bowl-low-fat/