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High-Protein BBQ Chicken Meal Prep Bowls - Easy, Filling, and Flavor-Packed

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Chicken: 2 pounds boneless, skinless chicken breasts (about 4 large breasts) or thighs if you prefer juicier meat
  • BBQ sauce: 3/4 cup of your favorite BBQ sauce (choose low-sugar if you’re watching carbs)
  • 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)
  • Base: 3 cups cooked brown rice, quinoa, or cauliflower rice
  • Veggies: 1 large head of broccoli, cut into florets
  • 2 bell peppers, sliced (any color)
  • 1 small red onion, sliced
  • 1 cup cherry tomatoes (optional, added fresh after cooking)
  • Roasting oil and seasoning: 1–2 tablespoons olive oil
  • 1/2 teaspoon salt and 1/2 teaspoon pepper
  • Optional add-ins: 1 can low-sodium black beans (rinsed and drained), 1/4 cup chopped fresh cilantro, lime wedges

Method
 

  1. Prep the chicken: Pat the chicken dry. In a bowl, mix olive oil, smoked paprika, garlic powder, onion powder, pepper, salt, and cayenne. Rub evenly over the chicken. Let sit 15–20 minutes while you heat the oven and prep veggies.
  2. Heat the oven: Preheat to 425°F (220°C). Line two sheet pans with parchment for easier cleanup.
  3. Prep the veggies: Toss broccoli, bell peppers, and red onion with olive oil, salt, and pepper. Spread on one sheet pan in a single layer.
  4. Roast the veggies: Bake for 18–22 minutes, stirring once, until tender with some charred edges. Remove and set aside.
  5. Cook the chicken (oven method): Place chicken on the second sheet pan. Bake at 425°F for 16–20 minutes, depending on thickness, until the internal temperature reaches 165°F (74°C).
  6. Brush with BBQ sauce: In the last 5 minutes of cooking, brush chicken generously with BBQ sauce. Return to the oven to set the glaze. Reserve a bit of sauce for drizzling when serving.
  7. Rest and slice: Let the chicken rest 5–10 minutes, then slice or cube. This helps keep it juicy.
  8. Cook your base: While the chicken roasts, cook 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.
  9. Assemble bowls: Divide base among 4–5 meal prep containers. Top with sliced chicken, roasted veggies, and optional black beans. Add cherry tomatoes fresh if using.
  10. Finish and store: Drizzle a little extra BBQ sauce over the chicken. Sprinkle with cilantro and add lime wedges if you like brightness.