Go Back

High Protein BBQ Chicken Bowls - A Fast, Filling Weeknight Favorite

Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Chicken: 1.5–2 pounds boneless, skinless chicken breasts (or thighs for extra juiciness)
  • Marinade: 2 tablespoons olive oil
  • 2 tablespoons apple cider vinegar or lemon juice
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon ground black pepper
  • 1 teaspoon kosher salt
  • BBQ sauce: 1/2–3/4 cup (choose a lower-sugar option if you prefer)
  • Grain base (pick one): 3 cups cooked brown rice or white rice
  • 3 cups cooked quinoa
  • 3 cups cauliflower rice for a lighter option
  • Crunchy slaw: 3 cups shredded cabbage or coleslaw mix
  • 1/4 cup plain Greek yogurt
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon honey or maple syrup
  • Pinch of salt and pepper
  • Toppings (mix and match): 1 can black beans, drained and rinsed
  • 1 cup corn (fresh, canned, or thawed from frozen)
  • 1 avocado, sliced or diced
  • Cherry tomatoes, halved
  • Green onions, thinly sliced
  • Fresh cilantro or parsley
  • Lime wedges
  • Pickled red onions (optional but great)
  • Optional extras: Shredded cheddar or Monterey Jack
  • Chopped jalapeños
  • Pepitas or crushed tortilla chips for extra crunch

Method
 

  1. Marinate the chicken: In a bowl, whisk olive oil, vinegar, smoked paprika, garlic powder, onion powder, pepper, and salt. Add chicken and toss to coat. Marinate at least 20 minutes, up to 8 hours in the fridge.
  2. Cook your grain base: While the chicken marinates, cook rice or quinoa according to package directions. Fluff and set aside. For cauliflower rice, sauté with a little oil and salt for 5–7 minutes.
  3. Make the slaw: Stir Greek yogurt, vinegar, and honey in a small bowl. Toss with shredded cabbage. Season with salt and pepper. Chill until serving.
  4. Cook the chicken: Grill: Heat grill to medium-high. Grill chicken 5–7 minutes per side, depending on thickness, until internal temp reaches 165°F (74°C).
  5. Oven: Bake at 425°F (220°C) for 18–22 minutes, or until done.
  6. Skillet: Sear over medium-high 5–6 minutes per side.
  7. Brush with BBQ sauce: During the last 2 minutes of cooking, brush chicken with BBQ sauce on both sides. Let it caramelize lightly.
  8. Rest and slice: Transfer chicken to a cutting board. Rest 5 minutes, then slice or dice into bite-size pieces.
  9. Warm the add-ins: Heat black beans and corn in a small skillet with a pinch of salt and pepper until warmed through.
  10. Assemble bowls: Add a scoop of grains to each bowl. Top with BBQ chicken, a handful of slaw, beans, corn, and your favorite toppings. Drizzle a little extra BBQ sauce if you like. Finish with lime and herbs.