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High Protein 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 (choose a lower-sugar brand if preferred)
  • Seasonings: Salt, black pepper, garlic powder, smoked paprika, chili powder
  • Grain Base: 3 cups cooked brown rice, quinoa, or farro
  • Veggies: 2 cups shredded cabbage or coleslaw mix, 1 cup corn (fresh, frozen, or canned), 1 red onion, 1 bell pepper
  • Beans (optional but great for protein and fiber): 1 can black beans, rinsed and drained
  • Healthy Fats: 1–2 avocados
  • Fresh Herbs: Cilantro or green onions
  • Yogurt Sauce: 3/4 cup plain Greek yogurt, 2–3 tablespoons BBQ sauce, 1 teaspoon lime juice
  • Oil: Olive or avocado oil for cooking
  • Lime Wedges: For finishing
  • Optional Toppings: Pickled jalapeños, shredded cheddar, hot sauce, pumpkin seeds

Method
 

  1. Prep the chicken: Pat chicken dry. Season both sides with 1 teaspoon salt, 1/2 teaspoon black pepper, 1 teaspoon garlic powder, 1 teaspoon smoked paprika, and 1/2 teaspoon chili powder. Toss with 1 tablespoon oil.
  2. Cook the chicken: Grill over medium-high heat for 5–7 minutes per side, or roast at 425°F (220°C) for 16–20 minutes, until the internal temp hits 165°F (74°C). Rest 5 minutes, then slice or shred.
  3. Sauce the chicken: Toss warm chicken with 1/2–3/4 cup BBQ sauce to coat. Keep some extra sauce for drizzling at the end.
  4. Cook the grains: Prepare brown rice, quinoa, or farro according to package directions. Fluff with a fork and season with a pinch of salt and a squeeze of lime.
  5. Prep the veggies: Thinly slice red onion and bell pepper. If using corn on the cob, char it in a dry skillet or on the grill, then cut off the kernels. If using frozen, heat it until warm and lightly browned.
  6. Make the slaw: Toss cabbage or coleslaw mix with a pinch of salt, a splash of lime juice, and 1 teaspoon olive oil. Keep it simple; the BBQ and yogurt sauce bring plenty of flavor.
  7. Mix the yogurt sauce: Stir Greek yogurt with 2–3 tablespoons BBQ sauce and lime juice. Season with salt and a pinch of smoked paprika for color.
  8. Warm the beans (optional): Heat black beans in a small pan with a splash of water, salt, and a dash of smoked paprika until warmed through.
  9. Assemble the bowls: Add a scoop of grains, then pile on BBQ chicken, slaw, corn, peppers, onions, and beans. Top with avocado slices and cilantro or green onions.
  10. Finish and serve: Drizzle with the yogurt BBQ sauce. Add lime wedges, extra BBQ sauce, or hot sauce to taste.