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High Protein BBQ Chicken Protein Bowls - Easy, Flavor-Packed Meal Prep

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • For the Chicken 1.5–2 lbs boneless, skinless chicken breasts (or thighs if you prefer)
  • 1 cup reduced-sugar BBQ sauce (plus more for drizzling)
  • 1 tbsp olive oil
  • 1 tsp smoked paprika
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp kosher salt
  • 1/4 tsp black pepper
  • For the Bowl Base 3 cups cooked brown rice or quinoa (about 1 cup dry)
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 large sweet potato, cubed
  • 1 red bell pepper, chopped
  • 1 red onion, sliced
  • 1 tbsp olive oil
  • 1/2 tsp chili powder (optional)
  • Salt and pepper to taste
  • For the Toppings 1 cup corn kernels (fresh, frozen, or canned and drained)
  • 1 avocado, sliced or diced
  • 1/2 cup chopped cilantro
  • Lime wedges
  • High-Protein BBQ Ranch Sauce 3/4 cup plain nonfat Greek yogurt
  • 2–3 tbsp reduced-sugar BBQ sauce
  • 1 tsp lemon juice or apple cider vinegar
  • 1/2 tsp dried dill or ranch seasoning
  • Pinch of salt and pepper
  • Water to thin, as needed

Method
 

  1. Cook the grains: Prepare brown rice or quinoa according to package directions. Fluff and set aside.
  2. Season the chicken: In a bowl, mix olive oil, smoked paprika, garlic powder, onion powder, salt, and pepper. Rub over the chicken. Toss with 1/2 cup BBQ sauce to coat.
  3. Roast the veggies: Heat oven to 425°F (220°C). On a sheet pan, toss sweet potato, bell pepper, and red onion with olive oil, chili powder, salt, and pepper. Roast 20–25 minutes, stirring once, until tender and slightly charred.
  4. Cook the chicken: Grill, bake, or pan-sear the chicken. Grill: Medium-high heat, 5–7 minutes per side to 165°F (74°C).
  5. Bake: 425°F (220°C) for 18–22 minutes, depending on thickness.
  6. Pan-sear: 6–8 minutes per side on medium heat, covered as needed.
  7. Warm the beans and corn: Heat black beans and corn in a small skillet until warm. Season with a pinch of salt and pepper.
  8. Make the high-protein sauce: Stir Greek yogurt, BBQ sauce, lemon juice, dill, salt, and pepper. Add a splash of water to reach drizzle consistency.
  9. Assemble the bowls: Divide grains among bowls or meal prep containers. Top with roasted veggies, beans, corn, and BBQ chicken. Add avocado, cilantro, and a squeeze of lime. Drizzle with the BBQ ranch sauce. Add an extra stripe of BBQ sauce if you like it saucy.