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

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • For the Chicken: 1.5 pounds boneless, skinless chicken breasts (or thighs)
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon olive oil
  • 1/2 cup BBQ sauce (choose a lower-sugar brand if preferred)
  • For the Rice Bowls: 3 cups cooked brown rice or jasmine rice (about 1 cup dry)
  • 1 cup corn kernels (fresh, canned, or frozen)
  • 1 cup black beans, rinsed and drained
  • 1 red bell pepper, diced
  • 1 small red onion, thinly sliced
  • 2 cups shredded cabbage or coleslaw mix
  • 1 avocado, sliced (optional)
  • 1/4 cup pickled jalapeños or dill pickles (optional)
  • Fresh cilantro or green onions, chopped
  • Lime wedges, for serving
  • Light Creamy Drizzle (Optional but Great): 1/2 cup plain nonfat Greek yogurt
  • 1 tablespoon BBQ sauce
  • 1 teaspoon lime juice
  • Pinch of salt

Method
 

  1. Cook the rice: Prepare your rice according to package directions. Fluff and keep warm. Leftover or microwaveable rice works fine here.
  2. Season the chicken: Pat the chicken dry. In a bowl, mix smoked paprika, garlic powder, onion powder, salt, pepper, and olive oil. Rub all over the chicken.
  3. Cook the chicken: Stovetop: Heat a large skillet over medium-high. Sear chicken 5–6 minutes per side until cooked through (165°F/74°C). Reduce heat if browning too fast.
  4. Oven: Bake at 425°F (220°C) for 18–22 minutes, depending on thickness.
  5. Grill: Grill over medium-high heat 5–6 minutes per side.
  6. Sauce and slice: Let chicken rest 5 minutes, then slice or shred. Toss with BBQ sauce until coated. Add more if you like saucier bowls.
  7. Prep toppings: Warm corn and black beans. Dice bell pepper, slice onion, and shred cabbage if not using a mix. Stir together the optional yogurt drizzle ingredients in a small bowl.
  8. Assemble: Divide rice among bowls. Top with BBQ chicken, corn, beans, bell pepper, onion, and cabbage. Add avocado, pickles or jalapeños, and herbs. Squeeze lime over the top.
  9. Finish: Drizzle with the yogurt-BBQ sauce or an extra spoonful of BBQ. Taste and adjust salt, lime, or heat to your preference.