It is Sunday evening and your fridge is empty. You want to start the new week feeling strong and fueled. This BBQ Ranch Chicken Bowl is the answer for your busy schedule.
This recipe is perfect for a healthy reset. It delivers huge flavor without any of the heavy restaurant grease. You will love how colorful and fresh every single bite feels.
Why You’ll Love This Recipe
This bowl is a total game-changer for your meal prep routine. It stays fresh in the fridge for days. You get 42 grams of protein in every satisfying serving.
The combination of smoky BBQ and creamy ranch is a classic favorite. We use Greek yogurt to keep things light and macro-friendly. It is a meal the whole family will actually enjoy eating.
Simple Cooking Method
Cooking this dish is incredibly straightforward and stress-free. You only need one large skillet for the chicken. Everything else is just simple assembly in your favorite bowls.
Even if you are a beginner, you can master this meal quickly. The step-by-step process ensures your chicken stays juicy and tender. You will feel like a pro in your own kitchen.
Ingredients You’ll Need
These ingredients are mostly pantry staples that you likely have on hand. Fresh produce makes the flavors really pop.
- 1.5 lbs boneless skinless chicken breast, cut into 1-inch cubes
- 1 tablespoon olive oil
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 0.5 teaspoon sea salt
- 0.5 teaspoon black pepper
- 2 cups cooked brown rice
- 1 cup canned black beans, rinsed and drained
- 1 cup fire-roasted corn kernels
- 1 cup cherry tomatoes, halved
- 0.5 cup red onion, finely diced
- 0.5 cup sugar-free BBQ sauce
- 0.5 cup non-fat plain Greek yogurt
- 1 tablespoon dry ranch seasoning mix
- 2 tablespoons fresh cilantro, chopped
Step-by-Step Directions
- Pat the chicken breast dry and season with smoked paprika, garlic powder, salt, and black pepper.
- Heat olive oil in a large non-stick skillet over medium-high heat. Add the chicken and cook for 8-10 minutes, stirring occasionally, until the internal temperature reaches 165°F (74°C).
- In a small mixing bowl, combine the non-fat Greek yogurt with the dry ranch seasoning. Add 1-2 teaspoons of water if needed to reach a drizzling consistency.
- Prepare four meal prep containers by placing 0.5 cup of cooked brown rice in the base of each.
- Distribute the cooked chicken, black beans, corn, cherry tomatoes, and red onion evenly among the four containers.
- Drizzle each bowl with 2 tablespoons of sugar-free BBQ sauce.
- Top each serving with the Greek yogurt ranch dressing and garnish with fresh cilantro before sealing.
Best Ways to Enjoy It
Serve these bowls warm for a satisfying weeknight dinner. You can also eat them cold like a hearty grain salad. The flavors meld together beautifully after sitting for a bit.
Add a squeeze of fresh lime juice for a bright citrus finish. Pair it with some sliced avocado for extra healthy fats. These are perfect for fueling your busy work day lunches.
Keep It Fresh
Store your bowls in airtight containers for up to four days. Keep the extra ranch dressing on the side if you prefer. This prevents the rice from getting too soft over time.
To reheat, microwave for about 90 seconds until the chicken is warmed through. You can also enjoy the beans and veggies at room temperature. It is a flexible meal for any schedule.
Tips for Best Results
- Don’t skip patting the chicken dry for the best golden sear.
- Avoid overcrowding the skillet so the chicken browns instead of steams.
- Use a sugar-free BBQ sauce to keep the calories low.
- Make the ranch dressing ahead of time to let flavors develop.
- Add the cilantro just before serving to keep it vibrant and fresh.
- Substitute quinoa for brown rice if you want more fiber.
- Use frozen fire-roasted corn to save time on prep work.
Easy Flavor Ideas
- Make it spicy by adding sliced jalapeños or hot sauce.
- Swap chicken for shrimp for a quick summer variation.
- Use cauliflower rice for a low-carb alternative.
- Add shredded cheddar cheese for a kid-approved twist.
Common Questions
Can I use chicken thighs instead?
Yes, thighs work great and stay very juicy. Just note that the fat content will be slightly higher. They are very forgiving for beginners to cook.
Is this recipe freezer friendly?
I recommend freezing only the cooked chicken and rice. Fresh tomatoes and onions lose their texture when frozen. Assemble the fresh parts right before you eat.
I hope this BBQ Ranch Chicken Bowl makes your week feel a little easier. It is such a joy to have a healthy meal ready when you are. Happy cooking!
— Katie Wood
Ingredients
- 1.5 lbs boneless skinless chicken breast, cut into 1-inch cubes
- 1 tablespoon olive oil
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 0.5 teaspoon sea salt
- 0.5 teaspoon black pepper
- 2 cups cooked brown rice
- 1 cup canned black beans, rinsed and drained
- 1 cup fire -roasted corn kernels
- 1 cup cherry tomatoes, halved
- 0.5 cup red onion, finely diced
- 0.5 cup sugar -free BBQ sauce
- 0.5 cup non -fat plain Greek yogurt
- 1 tablespoon dry ranch seasoning mix
- 2 tablespoons fresh cilantro, chopped
Instructions
- Pat the chicken breast dry and season with smoked paprika, garlic powder, salt, and black pepper.
- Heat olive oil in a large non-stick skillet over medium-high heat. Add the chicken and cook for 8-10 minutes, stirring occasionally, until the internal temperature reaches 165°F (74°C).
- In a small mixing bowl, combine the non-fat Greek yogurt with the dry ranch seasoning. Add 1-2 teaspoons of water if needed to reach a drizzling consistency.
- Prepare four meal prep containers by placing 0.5 cup of cooked brown rice in the base of each.
- Distribute the cooked chicken, black beans, corn, cherry tomatoes, and red onion evenly among the four containers.
- Drizzle each bowl with 2 tablespoons of sugar-free BBQ sauce.
- Top each serving with the Greek yogurt ranch dressing and garnish with fresh cilantro before sealing.
