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Low Calorie Meal Prep BBQ Chicken Bowls - Simple, Flavorful, and Filling

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

Ingredients
  

  • Chicken: 1.5 pounds boneless, skinless chicken breasts (about 3–4 breasts)
  • BBQ Sauce: 1/2 cup reduced-sugar BBQ sauce (or use regular and portion lightly)
  • Dry Rub: 1 teaspoon smoked paprika, 1 teaspoon chili powder, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/2 teaspoon ground black pepper, 1/2 teaspoon salt
  • Vegetables: 2 cups broccoli florets, 2 cups chopped bell peppers (any color), 1 medium red onion (sliced), 1 cup corn kernels (fresh, frozen, or canned and rinsed)
  • Grain Base: 2 cups cooked brown rice or quinoa (about 1 cup dry)
  • Optional Greens: 2 cups shredded cabbage or a handful per bowl of mixed greens
  • Light Toppings: Fresh cilantro, lime wedges, sliced green onions
  • Olive Oil: 1–2 tablespoons for roasting
  • Optional Extras: 1/2 avocado (thinly sliced for a couple of bowls), 1/4 cup light shredded cheese (optional), pickled jalapeños for heat

Method
 

  1. Preheat and Prep: Set your oven to 425°F (220°C). Line two sheet pans with parchment for easy cleanup. Pat the chicken dry with paper towels.
  2. Make the Dry Rub: In a small bowl, mix smoked paprika, chili powder, garlic powder, onion powder, pepper, and salt. Sprinkle evenly over both sides of the chicken and rub it in.
  3. Season the Veggies: Toss broccoli, bell peppers, red onion, and corn with 1–2 teaspoons olive oil and a pinch of salt and pepper. Spread evenly on one sheet pan.
  4. Roast: Place the chicken on the second sheet pan. Roast both pans for 15 minutes. Flip the chicken and stir the veggies. Roast another 5–10 minutes, until the chicken hits an internal temperature of 165°F (74°C) and the veggies are tender with caramelized edges.
  5. Brush with BBQ Sauce: Remove the chicken, brush both sides with reduced-sugar BBQ sauce, and return to the oven for 2–3 minutes to set the glaze. This gives great flavor with minimal sauce.
  6. Cook Your Base: While the oven works, cook brown rice or quinoa according to package directions. Fluff with a fork. For extra flavor, add a squeeze of lime and a pinch of salt.
  7. Slice the Chicken: Let the chicken rest for 5 minutes, then slice thinly across the grain or dice into bite-size pieces.
  8. Assemble the Bowls: Divide the cooked rice or quinoa among 4–5 meal prep containers. Add a large handful of roasted veggies to each. Top with sliced BBQ chicken.
  9. Finish with Freshness: Add shredded cabbage or greens to each container (keep separate if you prefer them crisp). Garnish with cilantro and green onions. Add lime wedges on the side.
  10. Optional Add-Ons: If using avocado, add it only on the day you eat. For a touch of richness, sprinkle a small amount of light shredded cheese or add a few pickled jalapeños for heat.