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BBQ Chicken Meal Prep Bowls - Easy, 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 pounds boneless, skinless chicken breasts or thighs
  • BBQ sauce: 3/4 to 1 cup (choose your favorite; look for low-sugar if desired)
  • Spice rub: 2 teaspoons smoked paprika, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1/2 teaspoon ground cumin, 1/2 teaspoon chili powder, 1 teaspoon kosher salt, 1/2 teaspoon black pepper
  • Olive oil or avocado oil: 1–2 tablespoons
  • Grain base: 3 cups cooked brown rice, white rice, or quinoa
  • Veggies: 2 cups steamed broccoli florets, 1 red bell pepper (sliced), 1 cup corn (fresh, canned, or frozen), 1 small red onion (sliced)
  • Optional add-ins: 1 can black beans (drained and rinsed), 1 avocado (sliced at serving), chopped cilantro, lime wedges, pickled jalapeños
  • For serving: Extra BBQ sauce for drizzling, hot sauce if you like heat
  • Meal prep containers: 4–5 medium containers with tight lids

Method
 

  1. Preheat and prep: Heat your oven to 425°F (220°C). Line a sheet pan with parchment or foil for easy cleanup. Pat the chicken dry with paper towels for better browning.
  2. Mix the rub: In a small bowl, stir together the smoked paprika, garlic powder, onion powder, cumin, chili powder, salt, and pepper.
  3. Season the chicken: Drizzle chicken with oil, then coat evenly with the spice mix. Use your hands to rub it in so the seasoning sticks.
  4. Roast the chicken: Arrange chicken on the sheet pan and roast for 15–18 minutes for breasts (thighs may need 18–22 minutes), until the internal temperature reaches 165°F (74°C).
  5. Brush with BBQ sauce: Pull the pan out, brush chicken generously with BBQ sauce, and return to the oven for 3–5 minutes to set the glaze.
  6. Rest and slice: Transfer chicken to a cutting board and rest 5 minutes. Slice or dice into bite-size pieces.
  7. Cook the grain: While the chicken roasts, cook your rice or quinoa according to package directions. Fluff with a fork and season lightly with salt if needed.
  8. Prep the veggies: Steam the broccoli until crisp-tender. Toss bell pepper, red onion, and corn with a little oil, salt, and pepper. You can roast them on a second sheet pan at the same time as the chicken for extra flavor or keep them fresh and crunchy.
  9. Assemble the bowls: Divide the grain among 4–5 containers. Add the chicken, veggies, and black beans if using. Drizzle a little extra BBQ sauce on top or pack it separately.
  10. Cool before sealing: Let everything cool uncovered for about 15–20 minutes. Then seal and store in the fridge.