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Protein Packed BBQ Chicken Bowls - A Simple, Satisfying Meal Prep Favorite

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

Ingredients
  

  • Chicken: 1.5–2 pounds boneless, skinless chicken breasts or thighs
  • BBQ sauce: 1 cup of your favorite (look for lower-sugar if preferred)
  • Dry rub spices: paprika, garlic powder, onion powder, chili powder, black pepper, salt
  • Oil: Olive or avocado oil
  • Grain base: Cooked brown rice, quinoa, or farro (about 4 cups cooked)
  • Beans (optional but adds protein/fiber): 1 can black beans, drained and rinsed
  • Veggies: Corn (frozen or canned), cherry tomatoes, red onion, bell peppers
  • Greens: Shredded cabbage, romaine, or mixed greens
  • Toppings: Avocado, cilantro, lime wedges, pickled jalapeños
  • Extras (optional): Greek yogurt or light ranch for drizzling, shredded cheese

Method
 

  1. Prep the grain base: Cook brown rice or quinoa according to package directions. Fluff and set aside. For meal prep, spread on a sheet pan to cool faster.
  2. Mix a quick rub: In a small bowl, combine 2 teaspoons paprika, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1 teaspoon chili powder, 1/2 teaspoon black pepper, and 3/4 teaspoon salt.
  3. Season the chicken: Pat chicken dry, drizzle with 1 tablespoon oil, and coat with the spice mix. Let it sit 10–15 minutes while you prep veggies.
  4. Prep the veggies: Halve cherry tomatoes, slice red onion and bell peppers, and chop greens. If using corn, thaw or drain it. Rinse and drain black beans.
  5. Cook the chicken: Grill, pan-sear, or bake. For stovetop, heat a large skillet over medium-high with a bit of oil. Cook chicken 5–6 minutes per side (thighs may need longer) until it reaches 165°F/74°C internally.
  6. Add BBQ gloss: Reduce heat to low. Brush or spoon BBQ sauce over the chicken and let it bubble for 1–2 minutes to set and thicken. Don’t drown it yet—save some sauce for drizzling.
  7. Rest and slice: Transfer chicken to a board. Rest 5 minutes, then slice or chop into bite-size pieces for easier bowl assembly.
  8. Warm your add-ins: In the same skillet, toss in corn and black beans with a spoonful of BBQ sauce or a squeeze of lime. Heat 1–2 minutes for extra flavor.
  9. Assemble the bowls: Add a scoop of grains, a handful of greens, the warm corn and beans, and the BBQ chicken. Top with tomatoes, onions, peppers, avocado, and cilantro.
  10. Finish with flavor: Drizzle with a bit more BBQ sauce. Add a squeeze of lime. If you like, add a dollop of Greek yogurt or a light ranch for creaminess.