Go Back

BBQ Chicken Meal Prep Bowls - Easy, Flavor-Packed Lunches for the Week

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

Ingredients
  

  • Chicken: 1.5–2 pounds boneless, skinless chicken breasts or thighs
  • BBQ sauce: 3/4–1 cup (choose your favorite; smoky or spicy both work)
  • Dry rub spices: Smoked paprika, garlic powder, onion powder, chili powder, ground black pepper, kosher salt
  • Olive oil or avocado oil: 1–2 tablespoons
  • Grain base: 3 cups cooked brown rice, white rice, or quinoa
  • Veggies: 1 red bell pepper, 1 yellow bell pepper, 1 small red onion
  • Corn: 1 cup (frozen, canned, or fresh)
  • Black beans: 1 can (drained and rinsed)
  • Green onions: 3–4 stalks, sliced
  • Fresh cilantro: Small bunch, chopped (optional)
  • Lime: 1–2 for squeezing over bowls
  • Optional add-ins: Shredded cheddar or Monterey Jack, jalapeño, cherry tomatoes, shredded cabbage or coleslaw mix
  • Optional toppings: Greek yogurt or sour cream, hot sauce, extra BBQ sauce

Method
 

  1. Cook the grain base: Prepare rice or quinoa according to package directions. Fluff and set aside to cool slightly so it doesn’t steam up your containers.
  2. Preheat and prep: Heat the oven to 425°F (220°C) or set a large skillet over medium-high heat. Pat the chicken dry with paper towels.
  3. Season the chicken: In a bowl, mix 1 teaspoon smoked paprika, 1 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/2 teaspoon chili powder, 1 teaspoon kosher salt, and 1/2 teaspoon black pepper. Toss the chicken with oil and the spice mix until coated.
  4. Cook the chicken: Oven method: Arrange chicken on a lined sheet pan. Roast 16–22 minutes, depending on thickness, until cooked through (internal temp 165°F/74°C).
  5. Skillet method: Sear in a hot, oiled skillet 5–7 minutes per side, until browned and cooked through.
  6. Add BBQ sauce: Brush or toss the hot chicken with 1/2 cup BBQ sauce to glaze. Rest 5 minutes, then slice or chop. If you like it saucier, add more to taste.
  7. Cook the veggies: While the chicken cooks, cut peppers and red onion into strips. Sauté in a skillet with a little oil and a pinch of salt for 5–7 minutes until crisp-tender. For a roasted option, throw them on the sheet pan with the chicken for the last 12–15 minutes.
  8. Warm the corn and beans: Heat corn and black beans in a small pan with a splash of water and a pinch of salt until warm. Drain any excess liquid.
  9. Assemble the bowls: Divide rice or quinoa among 4–5 meal prep containers. Top with BBQ chicken, peppers and onions, corn, and black beans. Sprinkle with green onions and cilantro. Add lime wedges if you like.
  10. Optional finishing touches: Add a spoonful of Greek yogurt or a little shredded cheese. Drizzle a bit more BBQ sauce or hot sauce on top.
  11. Cool and store: Let containers cool uncovered for 15–20 minutes before sealing. This helps prevent condensation and soggy bowls.