BBQ Chicken Rice Meal Prep Bowls
A delightful combination of grilled chicken, fluffy rice, and crisp veggies, perfect for meal prepping with smoky BBQ flavors.
Ingredients
For the BBQ Chicken
- 1.5 pounds boneless, skinless chicken breasts
- 1 cup BBQ sauce (choose your favorite brand)
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon smoked paprika
- Salt and pepper to taste
For the Rice
- 1 cup long-grain white rice (or brown rice, if preferred)
- 2 cups water
- ½ teaspoon salt
For the Vegetables
- 1 cup broccoli florets
- 1 cup bell peppers (red, yellow, or green), sliced
- 1 cup corn (fresh or frozen)
- 1 tablespoon olive oil
- Salt and pepper to taste
For Garnish
- Fresh parsley, chopped (optional)
- Extra BBQ sauce for drizzling (optional)
Instructions
Preparation
- In a mixing bowl, combine the olive oil, garlic powder, onion powder, smoked paprika, salt, and pepper.
- Add the chicken breasts to the bowl and coat them evenly with the seasoning mixture. Allow them to marinate for at least 10 minutes for enhanced flavor.
Cook the Chicken
- Heat a grill pan or skillet over medium-high heat.
- Once hot, place the marinated chicken breasts on the skillet and cook for about 5-6 minutes per side, or until they reach an internal temperature of 165°F (75°C).
- Brush the chicken with BBQ sauce during the last few minutes of cooking, allowing it to caramelize slightly.
Cook the Rice
- In a medium pot, bring the water to a boil. Add salt to taste.
- Stir in the rice, reduce the heat to low, cover, and let it simmer for about 18-20 minutes until the rice is tender and the water has been absorbed.
- Once cooked, fluff with a fork and set aside.
Sauté the Vegetables
- While the chicken and rice are cooking, heat olive oil in another skillet over medium heat.
- Add the broccoli, bell peppers, and corn. Season with salt and pepper.
- Sauté for about 5-7 minutes until the vegetables are tender but still crisp, stirring occasionally.
Assemble the Meal Prep Bowls
- Once the chicken is done, let it rest for a few minutes before slicing it into strips.
- In meal prep containers, divide the cooked rice evenly. Top with sautéed vegetables and sliced BBQ chicken.
- If desired, garnish with fresh chopped parsley and an extra drizzle of BBQ sauce.
Store and Enjoy
- Allow the bowls to cool before sealing them with lids and storing them in the refrigerator for up to 4-5 days.
Notes
For optimal flavor, marinate chicken longer and use broth for cooking rice. Customize veggies and consider BBQ rub for deeper flavor.