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Easy BBQ Chicken Meal Prep Bowls - Simple, Flavorful, and Ready for the Week

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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Chicken: 2 pounds boneless, skinless chicken breasts (or thighs)
  • BBQ sauce: About 1 cup of your favorite, plus extra for serving
  • Vegetables: 2 cups broccoli florets, 2 bell peppers (any color), 1 medium red onion, 1 large sweet potato
  • Grain: 2 cups cooked rice (white, brown, or jasmine) or quinoa
  • Seasonings: 1 teaspoon smoked paprika, 1 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/2 teaspoon chili powder, 1/2 teaspoon kosher salt, 1/4 teaspoon black pepper
  • Oil: 2–3 tablespoons olive oil or avocado oil
  • Optional add-ins: Corn kernels, pickled jalapeños, lime wedges, chopped cilantro, green onions, or a drizzle of ranch

Method
 

  1. Preheat and prep: Heat the oven to 425°F (220°C). Line a large sheet pan with parchment for easy cleanup. Pat the chicken dry with paper towels.
  2. Mix the spice rub: In a small bowl, combine smoked paprika, garlic powder, onion powder, chili powder, salt, and pepper.
  3. Season the chicken: Rub chicken with 1 tablespoon oil and sprinkle the spice mix evenly on both sides. Place on one side of the sheet pan.
  4. Prep the veggies: Cut the sweet potato into 1/2-inch cubes. Slice peppers and red onion into 1-inch pieces. Toss all veggies with remaining oil and a pinch of salt and pepper. Spread on the other side of the sheet pan in a single layer.
  5. Roast: Bake for 12–14 minutes. Remove the pan, brush the chicken generously with BBQ sauce, flip, and brush the other side. Toss veggies if needed for even browning.
  6. Finish cooking: Return to the oven for 8–12 minutes, until chicken reaches an internal temperature of 165°F (74°C) and veggies are tender with some caramelized edges.
  7. Rest and slice: Let the chicken rest 5–10 minutes, then slice or cube. This helps the juices settle and keeps the chicken moist.
  8. Cook the grain: While the chicken roasts, prepare rice or quinoa according to package directions. Fluff with a fork and season with a pinch of salt. A squeeze of lime is great here.
  9. Assemble bowls: Divide rice among 4–5 meal prep containers. Top with a portion of chicken and a mix of the roasted veggies. Drizzle with a little more BBQ sauce if you like.
  10. Add toppings: Finish with cilantro, green onions, or a squeeze of lime. If adding ranch or a creamy dressing, pack it on the side.