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High Protein BBQ Chicken Meal Prep - Easy, Balanced, and Flavor-Packed

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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 if you prefer)
  • BBQ Sauce: 3/4 cup of your favorite BBQ sauce (look for a lower-sugar option if desired)
  • Olive Oil: 2 tablespoons
  • Apple Cider Vinegar: 1 tablespoon (for brightness)
  • Spices: 1 teaspoon smoked paprika, 1 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/2 teaspoon ground black pepper, 1/2 teaspoon salt
  • Sweet Potatoes: 2 medium (about 1.5 pounds), peeled and cubed
  • Green Beans: 1 pound, trimmed (or broccoli if you prefer)
  • Optional Garnishes: Fresh parsley, sliced green onion, or a sprinkle of red pepper flakes
  • Cooking Oil Spray: For the sheet pan
  • Meal Prep Containers: 4–5 medium containers with tight lids

Method
 

  1. Prep the chicken: Pat chicken dry and slice large breasts in half horizontally for even cooking. Place in a bowl or zip-top bag.
  2. Mix the marinade: Stir BBQ sauce, olive oil, apple cider vinegar, smoked paprika, garlic powder, onion powder, black pepper, and salt. Pour over the chicken and toss to coat. Marinate 20–30 minutes at room temp (or up to 12 hours in the fridge).
  3. Heat the oven: Preheat to 425°F (220°C). Line a sheet pan with parchment or foil. Lightly spray with oil.
  4. Prep the sweet potatoes: Toss cubes with a drizzle of olive oil, a pinch of salt and pepper, and a little smoked paprika. Spread on one side of the sheet pan.
  5. Start roasting: Roast sweet potatoes for 10 minutes to give them a head start.
  6. Add the chicken: Remove the pan, add the chicken to the other side (shake off excess marinade), and return to the oven. Roast 12–16 minutes, depending on thickness, until the internal temperature hits 165°F (74°C).
  7. Steam the green beans: While the pan roasts, steam green beans for 4–6 minutes until crisp-tender. Season lightly with salt and a squeeze of lemon if you like.
  8. Finish and rest: Brush the chicken with an extra tablespoon of BBQ sauce for gloss (optional). Let it rest 5 minutes so juices redistribute.
  9. Portion: Divide sweet potatoes, green beans, and chicken into 4–5 containers. Aim for 5–6 ounces cooked chicken per serving for a high-protein portion.
  10. Cool and store: Let containers cool, lids off, for 15–20 minutes. Seal and refrigerate.