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High Protein BBQ Chicken Meal Prep - Simple, Flavor-Packed Fuel 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 (about 4–6 pieces, trimmed)
  • Dry rub: 2 teaspoons smoked paprika, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1 teaspoon chili powder, 1 teaspoon ground black pepper, 1 teaspoon kosher salt, 1 tablespoon brown sugar (optional but great for caramelization)
  • BBQ sauce: 1/2 cup of your favorite BBQ sauce (look for one with lower sugar if you prefer)
  • Grain base: 2 cups dry brown rice or quinoa (yields about 4–6 servings cooked)
  • Veggies: 1 large head broccoli (or 12 oz florets), 1 red bell pepper, 1 yellow bell pepper, 1 small red onion
  • Oil: 1–2 tablespoons olive oil or avocado oil
  • Acid and finishers: 1 lemon (optional), fresh parsley or green onion for garnish
  • Pantry staples: Cooking spray, salt, pepper
  • Equipment: Grill or grill pan (or oven), sheet pan, saucepan for grains, meal prep containers

Method
 

  1. Cook your grain base: Rinse and cook brown rice or quinoa according to package directions. Fluff and set aside. A squeeze of lemon and pinch of salt at the end brightens it up.
  2. Mix the dry rub: In a small bowl, combine smoked paprika, garlic powder, onion powder, chili powder, black pepper, kosher salt, and brown sugar.
  3. Season the chicken: Pat the chicken dry. Rub all sides with a light coat of oil, then sprinkle the dry rub evenly, pressing it in so it sticks.
  4. Prep the veggies: Chop broccoli into bite-size florets. Slice peppers and red onion. Toss with 1 tablespoon oil, a pinch of salt and pepper.
  5. Roast the veggies: Spread veggies on a sheet pan. Roast at 425°F (220°C) for 15–20 minutes, tossing once, until tender with a bit of char.
  6. Cook the chicken (grill method): Heat grill to medium-high. Oil grates. Grill chicken 5–7 minutes per side, until the internal temp hits 165°F (74°C). During the last 2 minutes, brush lightly with BBQ sauce and let it glaze.
  7. Cook the chicken (stovetop/oven method): Sear in a hot grill pan or skillet 3–4 minutes per side, then transfer to a 400°F (205°C) oven for 8–10 minutes. Brush with BBQ sauce in the last few minutes.
  8. Rest and slice: Let chicken rest 5 minutes, then slice or cube. This helps keep it juicy and easier to portion.
  9. Assemble: Divide rice or quinoa into 4–6 containers. Add a generous portion of roasted veggies and top with sliced BBQ chicken. Add an extra 1–2 teaspoons BBQ sauce per container if you like.
  10. Garnish: Finish with chopped parsley or green onion and a lemon wedge for a fresh pop when reheating.