Summer is finally here and it is too hot to turn on the oven. You want something fresh, filling, and protein-packed for your family.
This BBQ ranch chicken bowl is the perfect solution for a healthy reset. It delivers all those smoky BBQ flavors without any of the heavy guilt.
Why This Recipe Is a Winner
This bowl is a total game-changer for your weekly meal prep routine. It uses simple pantry staples to create a restaurant-quality meal at home.
You get a massive protein boost that keeps you full and satisfied all afternoon. It is budget-friendly and tastes even better the next day.
Simple Method
Making this bowl is incredibly easy and completely stress-free for beginners. You just season the chicken, grill it quickly, and assemble your fresh ingredients.
Even if you are new to cooking, you can master this flavorful dish today. It takes just 30 minutes from start to finish for a complete meal.
Ingredients You’ll Need
These ingredients are mostly pantry staples that you likely already have on hand.
- 170g Boneless skinless chicken breast
- 1/2 cup Cooked brown rice
- 1/4 cup Black beans, rinsed and drained
- 1/4 cup Frozen sweet corn, thawed
- 1 cup Romaine lettuce, chopped
- 1/4 cup Cherry tomatoes, halved
- 2 tbsp Sugar-free BBQ sauce
- 2 tbsp Low-fat Greek yogurt based ranch dressing
- 1/2 tsp Garlic powder
- 1/4 tsp Smoked paprika
- 1/8 tsp Salt
- 1/8 tsp Black pepper
Step-by-Step Instructions
- Season the chicken breast evenly on both sides with garlic powder, smoked paprika, salt, and black pepper.
- Preheat a non-stick skillet or grill pan over medium-high heat with a light coating of cooking spray.
- Cook the chicken for 6 to 7 minutes per side, or until the internal temperature reaches 165°F (74°C).
- Remove chicken from heat and let it rest for 5 minutes before slicing into 1/2-inch strips.
- In a large serving bowl, create a base with the chopped romaine lettuce and cooked brown rice.
- Arrange the black beans, sweet corn, and cherry tomatoes in sections over the base.
- Place the sliced chicken on top of the vegetables.
- Drizzle the sugar-free BBQ sauce and Greek yogurt ranch dressing over the entire bowl before serving.
Best Ways to Enjoy It
Serve this bowl cold or slightly warm for a refreshing summer lunch. I love pairing mine with a tall glass of unsweetened iced tea.
You can add a few slices of creamy avocado for extra healthy fats. Set your table outdoors and enjoy the sunshine while you eat this meal.
Keep It Fresh
Store your assembled bowls in airtight containers for up to four days. Keep the dressing on the side until you are ready to eat. This keeps the romaine lettuce crisp and fresh for your lunch.
If you prefer warm rice, store it separately from the fresh vegetables. Reheat the chicken and rice together before adding the cold toppings.
Tips for Best Results
- Don’t skip the resting time for the chicken to keep it juicy.
- Use a meat thermometer to avoid overcooking your chicken breast.
- Thaw your corn thoroughly to avoid extra moisture in the bowl.
- Rinse your black beans well to reduce the sodium content.
- Pack the dressing in small separate containers for your work lunches.
- Add a squeeze of fresh lime juice for an extra bright flavor.
- Prep the rice in a large batch to save time during the week.
Ways to Switch It Up
- Swap the brown rice for quinoa or cauliflower rice for a twist.
- Add sliced jalapeños if you want a spicy kick to your bowl.
- Use grilled tofu instead of chicken for a vegetarian-friendly option.
- Try shredded kale instead of romaine for a heartier winter version.
Common Questions
Can I use chicken thighs instead?
Yes, you can use boneless skinless chicken thighs if you prefer. They are very juicy but will slightly change the macro count.
Is this bowl good for kids?
Absolutely! Kids love the sweet BBQ flavor and the fun sections of vegetables. It is a great way to introduce healthy ingredients.
I hope this BBQ ranch chicken bowl makes your summer meal prep so much easier. It is a fresh, satisfying meal that your whole family will love.
— Katie Wood
Ingredients
- 170 g Boneless skinless chicken breast
- 1/2 cup Cooked brown rice
- 1/4 cup Black beans, rinsed and drained
- 1/4 cup Frozen sweet corn, thawed
- 1 cup Romaine lettuce, chopped
- 1/4 cup Cherry tomatoes, halved
- 2 tbsp Sugar -free BBQ sauce
- 2 tbsp Low -fat Greek yogurt based ranch dressing
- 1/2 tsp Garlic powder
- 1/4 tsp Smoked paprika
- 1/8 tsp Sal t
- 1/8 tsp Black pepper
Instructions
- Season the chicken breast evenly on both sides with garlic powder, smoked paprika, salt, and black pepper.
- Preheat a non-stick skillet or grill pan over medium-high heat with a light coating of cooking spray.
- Cook the chicken for 6 to 7 minutes per side, or until the internal temperature reaches 165°F (74°C).
- Remove chicken from heat and let it rest for 5 minutes before slicing into 1/2-inch strips.
- In a large serving bowl, create a base with the chopped romaine lettuce and cooked brown rice.
- Arrange the black beans, sweet corn, and cherry tomatoes in sections over the base.
- Place the sliced chicken on top of the vegetables.
- Drizzle the sugar-free BBQ sauce and Greek yogurt ranch dressing over the entire bowl before serving.
