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High Protein BBQ Chicken Meal Prep - Easy, Flavorful, and Ready for the Week

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

Ingredients
  

  • Chicken: 2 to 2.5 pounds boneless, skinless chicken breasts (or thighs for extra juiciness)
  • BBQ Sauce: 1 cup of your favorite BBQ sauce (look for one with lower sugar if you prefer)
  • Seasoning Blend: 2 teaspoons smoked paprika, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1 teaspoon chili powder, 1 teaspoon kosher salt, 1/2 teaspoon black pepper
  • Olive Oil: 1 tablespoon
  • Broccoli: 4 cups florets
  • Sweet Potatoes or Brown Rice: 3 medium sweet potatoes (cubed) or 2 cups cooked brown rice
  • Optional Add-Ons: corn kernels, green onions, red cabbage slaw, lime wedges
  • Homemade Lighter BBQ Sauce (optional): 1/2 cup tomato sauce, 2 tablespoons tomato paste, 2 tablespoons apple cider vinegar, 1 tablespoon Worcestershire, 1 tablespoon honey or maple syrup, 1 teaspoon smoked paprika, 1/2 teaspoon garlic powder, pinch of salt

Method
 

  1. Preheat and prep. Heat the oven to 425°F (220°C). Line two sheet pans with parchment for easy cleanup. Pat the chicken dry with paper towels so the seasoning sticks.
  2. Season the chicken. In a small bowl, mix smoked paprika, garlic powder, onion powder, chili powder, salt, and pepper. Rub the chicken with olive oil, then coat evenly with the spice blend.
  3. Toss the sides. If using sweet potatoes, toss the cubes with a drizzle of olive oil, salt, and pepper. Spread on one sheet pan. For broccoli, toss with a bit of oil, salt, and pepper and spread on the other pan, leaving space for chicken.
  4. Roast the sides and chicken together. Add the seasoned chicken to the pan with the broccoli (or use a third pan if needed). Roast for 15 minutes.
  5. Brush with BBQ sauce. Pull the chicken out, brush generously with BBQ sauce on both sides, and return to the oven. Roast another 8–12 minutes, until the thickest piece reaches 165°F (74°C).
  6. Finish the vegetables. The sweet potatoes usually need 25–30 minutes total; the broccoli about 18–20 minutes. You want crisp-tender broccoli with a little char and sweet potatoes that are fork-tender.
  7. Rest and slice. Let the chicken rest for 5 minutes, then slice or chop into bite-size pieces. Toss with a little extra BBQ sauce if you like it saucy.
  8. Portion it out. Divide into 4–5 meal prep containers: chicken, a hearty scoop of sweet potatoes or brown rice, and broccoli. Add optional toppings like green onions or a squeeze of lime.