Description
This high-protein BBQ Ranch Chicken Bowl combines juicy chicken, smoky barbecue sauce, creamy ranch, crunchy veggies, and fluffy rice for a crave-worthy, macro-friendly lunch. It’s easy to prepare, customizable, and perfect for meal prep or busy families.
Ingredients
Scale
- 10 oz boneless, skinless chicken breast (about 2 small breasts)
- 2 tbsp BBQ sauce (plus 1 tbsp for drizzling, choose lower-sugar if desired)
- 1/2 tsp smoked paprika
- 1/2 tsp garlic powder
- Salt and pepper, to taste
- 1 tsp olive oil
- 1 cup cooked white or brown rice (or 1 cup cauliflower rice for low-carb)
- 1/2 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced
- 1/4 cup red onion, thinly sliced
- 1/2 cup corn kernels (fresh, canned, or thawed from frozen)
- 1/4 cup shredded carrots
- 2 cups chopped romaine lettuce or baby spinach
- 2 tbsp light ranch dressing
- Optional: 1/4 avocado, sliced
- Optional: Chopped fresh cilantro
- Optional: Pickled jalapeños
- Optional: Fresh lime wedges
Instructions
- Pat chicken breast dry and cut into bite-sized pieces.
- Toss chicken with 2 tbsp BBQ sauce, smoked paprika, garlic powder, salt, and pepper in a mixing bowl. Marinate for at least 10 minutes (up to 24 hours in the fridge).
- Heat olive oil in a non-stick skillet over medium-high heat. Add marinated chicken and cook for 5–7 minutes, turning occasionally, until golden and cooked through (internal temp 165°F). Add a splash of water if sauce sticks.
- Warm rice in microwave or on stovetop. Fluff with a fork and season with salt. For cauliflower rice, sauté for 2–3 minutes until warm.
- Prep veggies: halve cherry tomatoes, dice cucumber, thinly slice red onion, shred carrots, drain/rinse corn, and chop lettuce or spinach.
- Assemble bowls: add rice to base, top with greens, then arrange chicken, tomatoes, cucumber, onion, corn, and carrots in sections.
- Drizzle with light ranch and 1 tbsp BBQ sauce. Add optional toppings: avocado, jalapeños, cilantro, lime.
- Gently toss if desired, or serve as is. Enjoy immediately or pack into meal prep containers for later.
Notes
Customize with your favorite veggies or swap rice for cauliflower rice for a low-carb version. For meal prep, store dressing and sauces separately to keep greens crisp. Marinate chicken longer for extra flavor. Use rotisserie chicken for a shortcut. Double-check sauces for gluten or dairy if needed.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: 1 bowl (about 1/2 recipe)
- Calories: 435
- Sugar: 8
- Sodium: 900
- Fat: 12
- Saturated Fat: 2
- Carbohydrates: 40
- Fiber: 5
- Protein: 42
Keywords: macro friendly, high protein, BBQ chicken bowl, meal prep, healthy lunch, ranch, easy recipe, gluten-free, dairy-free option