Get ready to revolutionize your meal prep with these incredibly delicious and healthy high-protein BBQ chicken meal prep bowls! This recipe is designed for busy individuals and families who want flavorful, satisfying meals without spending hours in the kitchen. It’s a fantastic option for an easy weeknight dinner or a grab-and-go lunch that keeps you fueled throughout the day. Each serving provides about 35 grams of protein.
These healthy chicken hash bowls are packed with vibrant flavors and textures, making healthy eating an absolute pleasure. You’ll love how simple it is to assemble these, ensuring you have nutritious meals ready to enjoy whenever hunger strikes.
Table of Contents
- What You’ll Love About This Quick And Easy Recipe
- Everything You Need To Make This Recipe Without Stress
- Time Needed From Start To Finish
- How To Make It Step By Step With Visual Cues
- Easy Variations And Serving Ideas That Fit Real Life
- Common Slip-Ups And How To Avoid Them
- How To Store It And Make It Ahead Without Ruining Texture
- Questions People Always Ask Before Making This Recipe
High-Protein BBQ Chicken Meal Prep Bowls
- Total Time: 35-40 minutes
- Yield: 4 servings 1x
Description
Revolutionize your meal prep with these incredibly delicious and healthy high-protein BBQ chicken meal prep bowls! This recipe is designed for busy individuals and families who want flavorful, satisfying meals without spending hours in the kitchen. It’s a fantastic option for an easy weeknight dinner or a grab-and-go lunch that keeps you fueled throughout the day. Each serving provides about 35 grams of protein.
Ingredients
Instructions
1. Prepare the Chicken: Pat the chicken breasts or thighs dry with paper towels. Cut the chicken into 1-inch cubes. In a medium bowl, toss the chicken with olive oil, smoked paprika, garlic powder, onion powder, salt, and black pepper until evenly coated. This ensures every piece is seasoned perfectly.
2. Cook the Chicken: Heat a large skillet over medium-high heat. Add the seasoned chicken and cook for 6-8 minutes, stirring occasionally, until the chicken is cooked through and lightly browned. The internal temperature should reach 165 F (74 C).
3. Add BBQ Sauce: Once the chicken is cooked, reduce the heat to low. Pour in the BBQ sauce and stir to coat all the chicken pieces. Let it simmer gently for 2-3 minutes, allowing the flavors to meld and the sauce to thicken slightly. Remove from heat and set aside.
4. Roast the Sweet Potatoes: While the chicken cooks, preheat your oven to 400 F (200 C). On a baking sheet, toss the diced sweet potatoes with 1 tablespoon of olive oil, a pinch of salt, and pepper. Roast for 15-20 minutes, or until tender and slightly caramelized. They should be fork-tender.
5. Combine the Hash Ingredients: In a large bowl, combine the roasted sweet potatoes, frozen corn (no need to thaw), and rinsed black beans. Stir gently to mix everything together.
6. Assemble the Bowls: Divide the sweet potato and bean hash evenly among four meal prep containers. Top each portion with the BBQ chicken.
7. Garnish and Serve: Sprinkle each bowl with finely diced red onion and fresh cilantro, if desired. Drizzle with a little ranch dressing just before serving for an extra layer of flavor.
- Prep Time: 15 minutes
- Cook Time: 20-25 minutes
- Category: main dish
- Cuisine: american
Nutrition
- Serving Size: 1 bowl
- Protein: 35
Keywords: bbq chicken, meal prep, high protein, healthy, chicken bowls, sweet potato, easy dinner, lunch, weeknight meal, family friendly
What You’ll Love About This Quick And Easy Recipe
This recipe for high-protein BBQ chicken meal prep bowls is a true lifesaver for anyone juggling a busy schedule but still committed to eating well. It’s perfect for meal prep beginners and seasoned pros alike, offering a straightforward approach to creating balanced, delicious meals. You’ll appreciate how quickly it comes together, making it an ideal choice for Sunday meal prep sessions or even a speedy weeknight dinner when you need something satisfying on the table fast. It’s particularly great for families because the flavors are universally appealing, and you can easily customize the toppings to suit individual preferences. Serve these bowls for a hearty lunch at work, a post-workout refuel, or a fuss-free dinner that everyone will enjoy.
Everything You Need To Make This Recipe Without Stress
Gathering your ingredients for these BBQ chicken meal prep bowls is simple, as most items are readily available at any grocery store. This section provides a clear list of what you’ll need, followed by some easy substitution ideas to help you adapt the recipe to your pantry or dietary needs.
INGREDIENTS:
- 2 pounds boneless, skinless chicken breasts or thighs
- 1 tablespoon olive oil
- 1 teaspoon smoked paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 teaspoon black pepper
- 1/4 teaspoon salt
- 1 cup your favorite BBQ sauce
- 1 large sweet potato, peeled and diced into 1/2-inch cubes
- 1 cup frozen corn
- 1 (15-ounce) can black beans, rinsed and drained
- 1/2 red onion, finely diced
- 1/4 cup chopped fresh cilantro (for garnish, optional)
- 1/4 cup ranch dressing (for serving, optional)
For the chicken, you can use either boneless, skinless chicken breasts or thighs. Thighs tend to stay a bit juicier, but breasts are leaner. Feel free to adjust the amount of smoked paprika, garlic powder, and onion powder to your taste; these spices add a wonderful depth of flavor to the chicken. When choosing BBQ sauce, pick one you love – whether it’s sweet, smoky, or spicy. For a lower-sugar option, look for sugar-free or low-sugar BBQ sauces. If you don’t have a sweet potato, regular potatoes or even diced butternut squash can work as a substitute, though the flavor profile will shift slightly. Frozen corn is convenient, but fresh corn cut from the cob would also be delicious when in season. Canned black beans are a quick and easy protein source, but any canned bean like pinto or kidney beans could be used. If you’re not a fan of cilantro, fresh parsley or chives make a nice alternative for a fresh garnish.
Time Needed From Start To Finish
This recipe is designed for efficiency, ensuring you get a delicious meal on the table without a long wait.
- Preparation time: 15 minutes
- Cooking time: 20-25 minutes
- Total time: 35-40 minutes
The bulk of the time is spent cooking the chicken and sweet potatoes, which can often be done simultaneously to speed things up.
How To Make It Step By Step With Visual Cues
Follow these straightforward steps to create your high-protein BBQ chicken meal prep bowls. Each step is designed to be clear and easy to follow, even for novice cooks.
- Prepare the Chicken: Pat the chicken breasts or thighs dry with paper towels. Cut the chicken into 1-inch cubes. In a medium bowl, toss the chicken with olive oil, smoked paprika, garlic powder, onion powder, salt, and black pepper until evenly coated. This ensures every piece is seasoned perfectly.
- Cook the Chicken: Heat a large skillet over medium-high heat. Add the seasoned chicken and cook for 6-8 minutes, stirring occasionally, until the chicken is cooked through and lightly browned. The internal temperature should reach 165°F (74°C).
- Add BBQ Sauce: Once the chicken is cooked, reduce the heat to low. Pour in the BBQ sauce and stir to coat all the chicken pieces. Let it simmer gently for 2-3 minutes, allowing the flavors to meld and the sauce to thicken slightly. Remove from heat and set aside.
- Roast the Sweet Potatoes: While the chicken cooks, preheat your oven to 400°F (200°C). On a baking sheet, toss the diced sweet potatoes with 1 tablespoon of olive oil, a pinch of salt, and pepper. Roast for 15-20 minutes, or until tender and slightly caramelized. They should be fork-tender.
- Combine the Hash Ingredients: In a large bowl, combine the roasted sweet potatoes, frozen corn (no need to thaw), and rinsed black beans. Stir gently to mix everything together.
- Assemble the Bowls: Divide the sweet potato and bean hash evenly among four meal prep containers. Top each portion with the BBQ chicken.
- Garnish and Serve: Sprinkle each bowl with finely diced red onion and fresh cilantro, if desired. Drizzle with a little ranch dressing just before serving for an extra layer of flavor.
Easy Variations And Serving Ideas That Fit Real Life
These BBQ chicken meal prep bowls are incredibly versatile, making them easy to adapt for different tastes and occasions.
For a kid-friendly twist, you might reduce the amount of red onion or even omit it, and offer a side of mild ranch dressing for dipping. You could also serve the chicken and hash components separately, allowing picky eaters to choose what they want. If you’re looking to add more vegetables, consider stirring in some sautéed bell peppers or zucchini with the sweet potato hash. For a low-carb option, swap the sweet potatoes for roasted cauliflower or broccoli florets.
These bowls are fantastic for a casual buffet-style gathering. Simply keep the BBQ chicken warm in a slow cooker and have the sweet potato hash, black beans, corn, and toppings in separate bowls for guests to build their own. Other great toppings include shredded cheddar cheese, sliced jalapeños for a kick, or a dollop of sour cream or Greek yogurt. You can also serve these bowls alongside a simple green salad for added freshness.
Common Slip-Ups And How To Avoid Them
Even simple recipes can have small pitfalls. Here are a few common mistakes to watch out for when making these BBQ chicken meal prep bowls, and how to easily avoid them.
One common slip-up is overcooking the chicken. Chicken breasts, especially when cut into smaller pieces, cook quickly. Overcooked chicken can become dry and tough. To avoid this, cook the chicken just until it’s no longer pink in the center and reaches an internal temperature of 165°F (74°C). Using a meat thermometer is the best way to ensure perfect doneness.
Another mistake can be under-seasoning the sweet potatoes. Bland sweet potatoes can make the whole bowl feel less exciting. Make sure to toss them thoroughly with olive oil, salt, and pepper before roasting. A little extra sprinkle of smoked paprika or chili powder can also boost their flavor.
Finally, not rinsing the black beans thoroughly can sometimes lead to a slightly metallic taste or excess sodium. Always rinse canned beans under cold running water until the water runs clear before adding them to your dish. This simple step makes a big difference in the overall flavor and quality of your meal.
How To Store It And Make It Ahead Without Ruining Texture
These BBQ chicken meal prep bowls are designed for make-ahead convenience and store beautifully, ensuring you have delicious meals ready for days.
To store, allow the assembled bowls to cool completely before covering them tightly with lids. Refrigerate for up to 3-4 days. For best results, keep the ranch dressing separate and add it just before serving to prevent the other ingredients from becoming soggy.
When reheating, you can warm individual portions in the microwave for 1-2 minutes, or until heated through. If using an oven, transfer the contents to an oven-safe dish and heat at 350°F (175°C) for 10-15 minutes. The chicken and sweet potatoes hold up very well during reheating, maintaining their texture and flavor. These bowls are not ideal for freezing once fully assembled, as the corn and sweet potatoes can become a bit mushy upon thawing. However, you could cook and sauce the BBQ chicken separately and freeze it for up to 2-3 months, then thaw and assemble fresh bowls when ready.
Questions People Always Ask Before Making This Recipe
Here are some frequently asked questions about making these high-protein BBQ chicken meal prep bowls, with clear and helpful answers.
**Can I
FAQs
- Can I make these ahead? Yes—prep ahead, refrigerate, then serve when ready.
- How long do leftovers last? Store covered in the fridge for 3–4 days for best texture.
- Can I adjust sweetness? Yes—add more or less sweetener to taste.
- Can I change the fruit? Yes—swap strawberries for blueberries, raspberries, or sliced banana.
