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

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

Ingredients
  

  • For the chicken:
  • 2 to 2.5 pounds boneless, skinless chicken breasts (about 4–6 pieces)
  • 1 tablespoon olive oil
  • 1.5 teaspoons kosher salt
  • 1 teaspoon black pepper
  • 1.5 teaspoons smoked paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon chili powder or cayenne (optional, for heat)
  • 1/2 cup BBQ sauce (choose a brand you like; look for lower sugar if desired)
  • For the sides:
  • 2 medium sweet potatoes, peeled and cubed (about 1-inch pieces)
  • 12 ounces green beans, trimmed (or broccoli florets)
  • 1 tablespoon olive oil
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon garlic powder
  • For serving and garnish (optional):
  • Extra BBQ sauce for drizzling
  • Fresh parsley or green onions, sliced
  • Lemon wedges for a quick squeeze over veggies
  • Equipment:
  • Sheet pans (2), wire rack (optional), parchment paper or foil
  • Small bowl for spice mix, tongs, meal prep containers

Method
 

  1. Preheat and prep: Heat your oven to 425°F (220°C). Line two sheet pans with parchment or foil. If you have a wire rack, place it on one pan for the chicken to help it cook evenly.
  2. Make the dry rub: In a small bowl, mix salt, pepper, smoked paprika, garlic powder, onion powder, and chili powder or cayenne if using.
  3. Season the chicken: Pat chicken breasts dry with paper towels. Drizzle with 1 tablespoon olive oil, then coat evenly with the spice mix. Set aside while you prep the sides.
  4. Prep the veggies: Toss sweet potato cubes and green beans with 1 tablespoon olive oil, salt, pepper, and garlic powder. Spread on the second sheet pan. Keep them in a single layer for even roasting.
  5. Start roasting: Place the veggies on the lower rack and bake for 10 minutes first. This gives the sweet potatoes a head start.
  6. Add the chicken: After 10 minutes, place the chicken on the wire rack or directly on the lined pan. Put it in the oven on the upper rack. Roast both pans for another 12–15 minutes.
  7. Sauce and finish: Brush the tops of the chicken with BBQ sauce. Roast 3–5 more minutes, until the chicken reaches an internal temperature of 165°F (74°C). If you like a stickier glaze, brush again and broil for 1–2 minutes, watching closely.
  8. Toss the veggies: Check the veggies for doneness. Sweet potatoes should be tender with caramelized edges, and green beans crisp-tender. If they need more time, give them an extra 3–5 minutes.
  9. Rest and slice: Let the chicken rest for 5–7 minutes, then slice or cube it. This keeps the juices in and makes portioning easier.
  10. Portion for meal prep: Divide chicken, sweet potatoes, and green beans into 4–5 containers. Add a spoonful of extra BBQ sauce if you like, and top with parsley or green onions.