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Easy BBQ Chicken Meal Prep Bowls - Simple, 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 lbs boneless, skinless chicken breasts (or thighs for juicier results)
  • BBQ Sauce: 1 cup of your favorite BBQ sauce (choose sweet, smoky, or spicy)
  • Sweet Potatoes: 2 large, peeled and cubed
  • Olive Oil: 2–3 tablespoons
  • Spices: 1 teaspoon smoked paprika, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1/2 teaspoon chili powder, salt, and black pepper
  • Corn Slaw: 2 cups shredded coleslaw mix, 1 cup corn kernels (fresh, frozen, or canned), 2 green onions, 2 tablespoons chopped cilantro (optional)
  • Slaw Dressing: 3 tablespoons plain Greek yogurt or mayo, 1 tablespoon apple cider vinegar, 1 teaspoon honey, pinch of salt and pepper
  • Grain (optional): 2 cups cooked brown rice, white rice, or quinoa
  • Extras: Lime wedges, hot sauce, or red pepper flakes for serving
  • Meal Prep Containers: 4–5 containers with tight-fitting lids

Method
 

  1. Preheat and prep: Heat your oven to 425°F (220°C). Line a large sheet pan with parchment for easy cleanup. Pat the chicken dry with paper towels.
  2. Season the chicken: In a bowl, mix smoked paprika, garlic powder, onion powder, chili powder, 1 teaspoon salt, and 1/2 teaspoon pepper. Drizzle chicken with 1 tablespoon olive oil and rub with the spice mix on all sides.
  3. Prep the sweet potatoes: Toss cubed sweet potatoes with 1–2 tablespoons olive oil, a big pinch of salt, and a few grinds of pepper. Spread them on one side of the sheet pan in a single layer.
  4. Add the chicken to the pan: Place the seasoned chicken on the other side of the pan. Leave a little space between pieces for even roasting.
  5. Roast: Bake for 15 minutes. Remove the pan, brush the chicken generously with half the BBQ sauce, flip, and brush the other side. Toss the sweet potatoes if needed. Return to the oven for 8–12 more minutes, until the chicken reaches an internal temperature of 165°F (74°C).
  6. Rest and glaze: Transfer chicken to a plate and brush with the remaining BBQ sauce. Let it rest for 5–10 minutes, then slice or chop into bite-size pieces.
  7. Make the corn slaw: In a bowl, mix yogurt or mayo, apple cider vinegar, honey, salt, and pepper. Stir in the coleslaw mix, corn, green onions, and cilantro. Taste and adjust seasoning. The slaw should be crisp and lightly creamy.
  8. Cook your grain (if using): While the chicken roasts, cook rice or quinoa according to package directions. Fluff and season with a pinch of salt.
  9. Assemble bowls: Divide rice or quinoa among 4–5 containers. Add a scoop of sweet potatoes, a portion of BBQ chicken, and a big spoonful of slaw. Squeeze a little lime on top if you like.
  10. Cool and store: Let bowls cool uncovered for 15–20 minutes before sealing. This helps prevent excess moisture in the containers.