It is a busy Sunday evening. You want a healthy reset for the week ahead.
This high protein BBQ chicken bowl is your new best friend. It is colorful, filling, and so easy to make.
Why This Recipe Is a Winner
This bowl is perfect for your busy meal prep routine. It stays fresh in the fridge for days. The creamy BBQ ranch dressing is made with Greek yogurt. This keeps it light but very satisfying. You get a huge protein boost in every bite. It feels like a treat but fuels your body well.
Simple Method
You do not need fancy kitchen skills for this one. The chicken cooks quickly in just one skillet. Even if you are a beginner, you can master this. The shortcut dressing comes together in seconds. You simply whisk and drizzle. Dinner or lunch is ready before you know it.
Simple Ingredients
Most of these items are likely in your pantry right now.
- 600g chicken breast, cubed into 1-inch pieces
- 1 tbsp olive oil
- 1 tsp smoked paprika
- 1 tsp garlic powder
- 1/2 tsp sea salt
- 1/4 tsp black pepper
- 2 cups cooked brown rice
- 1 cup canned black beans, rinsed and drained
- 1 cup frozen sweet corn, thawed
- 1 cup cherry tomatoes, halved
- 1/2 cup non-fat plain Greek yogurt
- 2 tbsp low-sugar BBQ sauce
- 1 tbsp dry ranch seasoning mix
- 1 tbsp water
Step-by-Step
- Season the cubed chicken breast evenly with smoked paprika, garlic powder, salt, and pepper.
- Heat olive oil in a large skillet over medium-high heat.
- Add chicken to the skillet and sauté for 8 to 10 minutes until golden brown and the internal temperature reaches 165°F (74°C).
- In a small mixing bowl, whisk together the Greek yogurt, BBQ sauce, ranch seasoning, and water until a smooth dressing consistency is achieved.
- Divide the cooked brown rice equally into four bowls or meal prep containers.
- Top each portion of rice with equal amounts of the cooked chicken, black beans, corn, and cherry tomatoes.
- Drizzle the high-protein BBQ ranch dressing over each bowl immediately before serving or package in side containers for meal storage.
Best Ways to Enjoy It
Serve these bowls in deep dishes for a cozy feel. They look beautiful with fresh cherry tomatoes on top. Pair it with a cold glass of lemon water. You could also add a slice of lime. It makes a great grab-and-go lunch for work.
Keep It Fresh
Store the components in airtight containers in the fridge. They will stay fresh for up to four days. Keep the dressing separate until you are ready to eat. This prevents the rice from getting soggy. Reheat the chicken and rice in the microwave. Then add your fresh toppings and sauce.
Recipe Tips
- Don’t skip the smoked paprika for that deep smoky flavor.
- Avoid overcooking the chicken so it stays tender and juicy.
- Use rotisserie chicken if you are in a huge rush.
- Prep the rice a day early to save extra time.
- Adjust the water in the dressing for your preferred thickness.
- Add a sprinkle of fresh cilantro for a bright finish.
Ways to Switch It Up
- Swap brown rice for quinoa for extra fiber.
- Use black-eyed peas instead of black beans.
- Add sliced jalapeños if you like a little heat.
- Try grilled shrimp instead of chicken for a change.
Common Questions
Can I freeze these bowls?
You can freeze the chicken and rice easily. However, the fresh tomatoes and dressing don’t freeze well. It is best to add those fresh.
Is this recipe very spicy?
No, it is very mild and family-friendly. The smoked paprika adds flavor without the heat. You can always add hot sauce later.
I hope these bowls make your busy week feel much easier. They are so satisfying and simple to put together. Enjoy every fresh and creamy bite!
— Katie Wood
Ingredients
- 600 g chicken breast, cubed into 1-inch pieces
- 1 tbsp olive oil
- 1 tsp smoked paprika
- 1 tsp garlic powder
- 1/2 tsp sea salt
- 1/4 tsp black pepper
- 2 cups cooked brown rice
- 1 cup canned black beans, rinsed and drained
- 1 cup frozen sweet corn, thawed
- 1 cup cherry tomatoes, halved
- 1/2 cup non -fat plain Greek yogurt
- 2 tbsp low -sugar BBQ sauce
- 1 tbsp dry ranch seasoning mix
- 1 tbsp wate r
Instructions
- Season the cubed chicken breast evenly with smoked paprika, garlic powder, salt, and pepper.
- Heat olive oil in a large skillet over medium-high heat.
- Add chicken to the skillet and sauté for 8 to 10 minutes until golden brown and the internal temperature reaches 165°F (74°C).
- In a small mixing bowl, whisk together the Greek yogurt, BBQ sauce, ranch seasoning, and water until a smooth dressing consistency is achieved.
- Divide the cooked brown rice equally into four bowls or meal prep containers.
- Top each portion of rice with equal amounts of the cooked chicken, black beans, corn, and cherry tomatoes.
- Drizzle the high-protein BBQ ranch dressing over each bowl immediately before serving or package in side containers for meal storage.
