BBQ Chicken Meal Prep Bowls
Transform your weekly meal prep into a flavor-packed adventure with these BBQ Chicken Meal Prep Bowls featuring juicy chicken, crisp vegetables, and fluffy grains.
Ingredients
For the Chicken
- 4 pieces boneless, skinless chicken breasts (about 1.5 pounds)
- 1 cup BBQ sauce (homemade or store-bought)
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Salt and pepper to taste
For the Grain Base
- 1 cup brown rice (or quinoa)
- 2 cups water or chicken broth
- Pinch of salt
For the Vegetables
- 2 cups broccoli florets
- 1 cup cherry tomatoes, halved
- 1 cup corn (fresh or frozen)
- 1 tablespoon olive oil
- Salt and pepper to taste
For Serving (optional)
- Fresh cilantro or parsley, chopped
- Extra BBQ sauce for drizzling
Instructions
Prepare the Chicken
- Preheat your oven to 375°F (190°C).
- In a bowl, mix the olive oil, garlic powder, onion powder, salt, and pepper. Rub this mixture all over the chicken breasts.
- Place the chicken in a baking dish and pour half of the BBQ sauce over the top. Reserve the other half for later.
- Bake for 25-30 minutes or until the chicken reaches an internal temperature of 165°F (74°C). Halfway through the cooking time, spoon some of the sauce over the chicken.
Cook the Grains
- While the chicken is baking, rinse the brown rice under cold water until the water runs clear.
- In a medium pot, bring 2 cups of water or chicken broth to a boil. Add the brown rice and a pinch of salt. Reduce the heat to low, cover, and simmer for 40-45 minutes, or until the rice is tender and the liquid is absorbed. If using quinoa, follow the package instructions, typically boiling for 15 minutes.
Prepare the Vegetables
- While the rice is cooking, steam or roast the broccoli florets. If roasting, preheat the oven to 425°F (220°C).
- If roasting, toss the broccoli in olive oil, salt, and pepper and place on a baking sheet. Roast for 15-20 minutes or until tender and slightly crisp.
- If steaming, do it over a pot of boiling water for about 5-7 minutes or until vibrantly green and tender but still crisp.
Assemble the Bowls
- Divide the cooked rice evenly among four meal prep containers.
- Slice the baked chicken and arrange it on top of the rice.
- Add the roasted or steamed broccoli, corn, and cherry tomatoes to the containers.
- Drizzle with the reserved BBQ sauce and garnish with fresh herbs, if using.
Store or Serve
- Allow the bowls to cool before sealing and storing in the fridge for up to five days.
Notes
For maximum flavor, marinate the chicken in BBQ sauce for a few hours or overnight before baking. Use a meat thermometer to ensure perfect cooking and customize grains as desired for various textures and nutritional benefits.