High-Protein BBQ Chicken Meal Prep Bowls
Delight in hearty flavors with these filling and nutritious BBQ Chicken Meal Prep Bowls, perfect for busy weeknights or meal prep.
Ingredients
For the Chicken
- 2 pounds boneless, skinless chicken breasts or thighs About 4 large breasts or thighs
For the BBQ Sauce
- 3/4 cup your favorite BBQ sauce Choose low-sugar if you’re watching carbs
For the Marinade/Seasoning
- 2 tablespoons olive oil
- 1 tablespoon smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon ground black pepper
- 1 teaspoon kosher salt
- 1/4 teaspoon cayenne Optional, for heat
For the Base
- 3 cups cooked brown rice, quinoa, or cauliflower rice
For the Veggies
- 1 large head broccoli Cut into florets
- 2 pieces bell peppers Sliced (any color)
- 1 small red onion Sliced
- 1 cup cherry tomatoes Optional, added fresh after cooking
For Roasting
- 1–2 tablespoons olive oil
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
To Serve
- 1 can low-sodium black beans Rinsed and drained, optional
- 1/4 cup chopped fresh cilantro Optional
- as needed pieces lime wedges Optional
Instructions
Preparation
- Pat the chicken dry. In a bowl, mix olive oil, smoked paprika, garlic powder, onion powder, black pepper, kosher salt, and cayenne. Rub this mixture evenly over the chicken. Let it sit for 15–20 minutes while you heat the oven and prep the veggies.
- Preheat your oven to 425°F (220°C). Line two sheet pans with parchment paper for easier cleanup.
- Toss broccoli, bell peppers, and red onion with olive oil, salt, and pepper. Spread the vegetables on one sheet pan in a single layer.
Roasting
- Bake the veggies for about 18–22 minutes, stirring once, until they are tender with some charred edges. Remove and set aside.
- Place the seasoned chicken on the second sheet pan. Bake at 425°F (220°C) for 16–20 minutes, depending on thickness, until the internal temperature reaches 165°F (74°C).
- In the last 5 minutes of cooking, brush the chicken generously with BBQ sauce and return to the oven to set the glaze. Reserve a bit of sauce for drizzling when serving.
Finishing Touches
- Let the chicken rest for 5–10 minutes, then slice or cube.
- While the chicken roasts, cook the brown rice or quinoa according to package directions. For cauliflower rice, sauté in a little oil for 5–7 minutes with a pinch of salt until tender.
- Divide the base among 4–5 meal prep containers. Top with sliced chicken, roasted veggies, and optional black beans. Add cherry tomatoes fresh if you are using them.
- Drizzle a little extra BBQ sauce over the chicken. Sprinkle with cilantro and add lime wedges for brightness.
Notes
Avoid overcrowding the pan when roasting vegetables to get that nice char. Don’t skip the resting time for chicken; it keeps the meat moist. Choose low-sugar BBQ sauce to cut down on calories if desired. Use a meat thermometer to ensure chicken is perfectly cooked. For better flavor infusion, marinate chicken overnight in the fridge.