This Healthy BBQ Chicken Meal Prep will revolutionize your weekday lunches! This delectable dish features succulent chicken chicken breasts coated in smoky BBQ sauce, served with roasted potatoes and broccoli, a satisfying and convenient meal.
Perfect for busy individuals seeking a wholesome yet flavorful option, this recipe combines the convenience of meal prep with the irresistible taste of barbecue. Prepare to indulge in every bite as you savor the harmonious blend of tender chicken, caramelized yukon gold potatoes, and bold BBQ flavors. 100% Gluten-Free. Keto, low-carb, Vegan, and Vegetarian variations in the Recipe Variations section down below!
BBQ Chicken Prep Tips and Tricks!
From perfectly seasoned chicken breasts to crispy roasted potatoes and tender broccoli florets, these 14 expert tips and tricks will ensure your meal prep is a flavorful and hassle-free success. The ideal balance of spices, textures, and cooking techniques, all on one pan!
- Preheat your oven to ensure even cooking and caramelization of the BBQ chicken, potatoes, and broccoli.
- Use boneless, skinless chicken breasts for quicker cooking and easier meal prep.
- Pat the chicken breasts dry before seasoning to ensure a crispy exterior.
- Season the chicken breasts generously with your favorite BBQ spices, or simply paprika, garlic powder, onion powder, and chili powder, for maximum flavor.
- Then, coat the seasoned chicken breasts with a layer of your preferred BBQ sauce for a sweet and tangy glaze.
- Cut the new Yukon Gold potatoes into uniform sizes to ensure even roasting.
- Toss the potatoes in olive oil and season with salt, pepper, garlic powder, and additional herbs like rosemary or thyme for extra flavor. Make sure they are evenly coated.
- Arrange the chicken breasts, potatoes, and broccoli florets in a single layer on a large baking sheet lined with parchment paper or aluminum foil for easy cleanup. Make sure you follow the steps carefully in the recipe instructions as certain ingredients require longer baking time.
- If possible, ensure that the chicken breasts are spaced apart to allow for even cooking and caramelization.
- Roasting the BBQ chicken, potatoes, and broccoli at a high temperature, around 400°F (220°C), assures crispy exteriors and tender interiors.
- Halfway through the cooking time, flip the chicken breasts and toss the potatoes and broccoli to ensure even browning.
- Check the internal temperature of the chicken breasts using a meat thermometer to ensure they reach an internal temperature of 165°F (74°C) for safe consumption.
- Let the BBQ chicken, potatoes, and broccoli rest for a few minutes before portioning them into meal prep containers to allow the juices to redistribute.
- Store the meal prep containers in the refrigerator for up to 7 days, reheating them in the microwave before enjoying.
BBQ Chicken Meal Prep Bowl Ingredients
Chicken Breasts. Succulent chicken breasts are generously coated in a rich and smoky barbecue sauce, ensuring each bite bursts with flavor. You could also use chicken tenders!
Potatoes. The best type of small potatoes for roasting are typically varieties like baby Yukon Gold or fingerling potatoes. Their thin skin crisps up beautifully while roasting, and their creamy flesh maintains a delightful texture, making them perfect for absorbing the flavors of herbs and seasonings.
Broccoli. Roasting broccoli with potatoes in the oven creates a harmonious blend of flavors as the vegetables caramelize, resulting in a savory and aromatic dish. It helps preserves the nutritional value of both vegetables, offering a delicious way to incorporate vitamins, minerals, and fiber into your meal while enhancing their natural sweetness and texture.
BBQ Sauce. We opted for a gluten-free, low-calorie option, but your favorite sauce will do the trick just fine!
BBQ Spices. Again, we used a gluten-free option, but again, feel free to use your favorite bbq chicken spices.
Olive Oil. Using olive oil for oven roasting not only imparts a rich and savory flavor to your ingredients but also provides health benefits due to its high levels of monounsaturated fats and antioxidants. Its smoke point is also suitable for oven temperatures, ensuring that your dishes roast evenly while retaining moisture and achieving a delicious golden-brown finish.
Garlic powder. You could also use onion powder.
Fresh Parsley. For taste and freshness!
Recipe Variations!
Honey BBQ Chicken Meal Prep:
Substitute traditional BBQ sauce with a honey-infused version for a sweeter twist, complementing roasted potatoes and broccoli with a delightful balance of flavors.
Spicy BBQ Chicken Meal Prep:
Add a kick to your BBQ chicken by incorporating spicy BBQ sauce or seasoning with chili powder, serving alongside roasted potatoes and broccoli for a fiery meal prep option.
Teriyaki BBQ Chicken Meal Prep:
Combine teriyaki sauce with BBQ sauce for a fusion-inspired marinade, offering a unique blend of sweet and savory flavors.
Mango BBQ Chicken Meal Prep:
Create a tropical twist by using mango-infused BBQ sauce to marinate chicken.
Vegan BBQ Chickpea Meal Prep:
Substitute chicken with chickpeas tossed in BBQ sauce, roasted alongside potatoes and broccoli for a plant-based alternative that's hearty, satisfying, and packed with protein.
Keto BBQ Chicken Cauliflower Meal Prep:
Swap potatoes for roasted cauliflower florets seasoned with BBQ spices, alongside BBQ chicken breasts, providing a low-carb, keto-friendly meal prep option bursting with flavor.
Greek BBQ Chicken Meal Prep:
Infuse BBQ chicken with Mediterranean flavors by using Greek-inspired marinade, then roast with potatoes and broccoli, adding feta cheese and olives for a tangy twist.
Lemon Herb BBQ Chicken Meal Prep:
Enhance BBQ chicken with a zesty lemon-herb marinade for a refreshing and aromatic meal prep option perfect for spring or summer.
Maple Mustard BBQ Chicken Meal Prep:
Combine maple syrup and mustard to create a sweet and tangy marinade for BBQ chicken.
More Chicken Meal Prep Recipes!
- Chicken Fajita Meal Prep Bowls
- Pesto Chicken Broccoli Pasta Meal Prep
- Mexican Rice Bowls
- Teriyaki Chicken Meal Prep
- Greek Chicken Meal Prep
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Recipe
BBQ Chicken Meal Prep
Ingredients
Potatoes
- 2 pound small Yukon gold potatoes
- 2 tablespoon olive oil
- 1 tablespoon garlic powder
- ½ teaspoon sea salt
Broccoli
- 5 cup broccoli florets
- 2 tablespoon olive oil
- 3 teaspoon bbq spices G-F or any bbq spices
Chicken Breasts
- 2 pound chicken breasts 4-5 boneless skinless
- 2 tablespoon bbq spices G-F or any bbq chicken spices
- 2 tablespoon olive oil
- ⅓ cup bbq sauce G-F or any bbq sauce
Instructions
- Preheat oven to 400F.
- Wash and cut the small potatoes in half. Toss them with 1 tablespoon garlic powder and 2 tablespoon olive oil in a large mixing bowl until well coated. Place them on a large baking sheet lined with parchment paper. They should not touch. Bake for 30 minutes.
- Meanwhile, Cut the chicken breasts into 2 pieces lenght-wise. In another mixing bowl, toss them with 2 tablespoon olive oil and 2 tablespoon BBQ chicken spices until evenly coated. Set aside.
- Toss the broccoli florets in the bowl used for potatoes with 2 tablespoons olive oil and 3 tablespoons BBQ spices. Set side.
- After 30 minutes, remove the potatoes from the oven. Mix them with the broccoli florets and ⅓ cup freshly chopped parsley (optional) and push them to one side of the pan. Place the chicken pieces on the other side of the sheet.
- Coat the chicken breast pieces evenly with ⅓ cup BBQ sauce and place them on the other side of the pan. Bake for an additional 20 to 25 minutes, or until the largest pieces of chicken reach an internal temperature of 165 F
- Wait for the food to completely cool off before sealing the containers. It can be kept in the fridge for up to 7 days and in the freezer for up to 3 months.
