BBQ Chicken and Veggie Protein Bowls Recipe

Introduction

BBQ Protein Bowls are a flavorful and satisfying meal, perfect for a quick lunch or dinner. Packed with tender BBQ chicken, vibrant coleslaw, and wholesome brown rice, these bowls offer a delicious balance of smoky, tangy, and fresh flavors.

Ingredients

• 1 cup uncooked brown rice
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1 1/4 teaspoons kosher salt, divided, plus more to taste
• 1/4 teaspoon freshly ground black pepper, divided, plus more to taste
• 1 tablespoon extra-virgin olive oil
• 2 boneless, skinless chicken breasts (6 to 8 ounces each)
• 3 cups shredded red cabbage (about 6 ounces)
• 3/4 cup shredded carrots
• 1/3 cup plain whole milk Greek yogurt
• 1 tablespoon apple cider vinegar
• 2 teaspoons Dijon mustard
• 2 teaspoons granulated sugar
• 1 (15.5-ounce) can black beans, drained and rinsed
• 1/2 cup store-bought or homemade BBQ sauce, plus more for serving
• 1 cup fresh or thawed frozen corn
• 1/2 cup dill pickle chips
• Thinly sliced scallions, for serving

Instructions

1. Step 1: Cook the brown rice according to the package instructions and set aside.
2. Step 2: In a small bowl, mix garlic powder, onion powder, 3/4 teaspoon salt, and 1/4 teaspoon pepper. Heat olive oil in a large skillet over medium heat. Season chicken all over with the spice mixture and cook, turning occasionally, until golden brown and cooked through to 165°F (about 7 minutes per side). Transfer to a cutting board and remove the skillet from heat.
3. Step 3: In a large bowl, combine shredded cabbage and carrots. In a separate medium bowl, whisk together Greek yogurt, apple cider vinegar, Dijon mustard, sugar, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Pour the dressing over the cabbage mixture and toss to combine.
4. Step 4: Cut the cooked chicken into bite-sized pieces. Return the skillet to medium-low heat and add chicken, black beans, and 1/2 cup BBQ sauce. Simmer, stirring occasionally, until the sauce thickens and coats the chicken, about 2 to 3 minutes. Season with additional salt and pepper if needed.
5. Step 5: To assemble, divide the cooked rice among serving bowls. Top with the BBQ chicken mixture, coleslaw, corn, and dill pickle chips. Drizzle with extra BBQ sauce and sprinkle with sliced scallions before serving.

Tips & Variations

• For a vegetarian option, substitute grilled tofu or roasted cauliflower for the chicken.
• Add avocado slices or a sprinkle of shredded cheese for extra richness.
• Use quinoa or cauliflower rice as a low-carb alternative to brown rice.
• Make your own BBQ sauce at home for a personalized touch and control over sweetness and spice.

Storage

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Keep the coleslaw separate from the hot chicken and rice to maintain its crisp texture. Reheat the chicken and rice gently in the microwave or on the stovetop, then add the coleslaw fresh before serving.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use white rice instead of brown rice?

Yes, white rice works well in this recipe and cooks faster, but brown rice adds more fiber and a nuttier flavor.

How can I make this recipe spicier?

Add a pinch of cayenne pepper to the chicken seasoning or stir some hot sauce into the BBQ sauce for extra heat.

BBQ Chicken and Veggie Protein Bowls Recipe

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These BBQ Protein Bowls combine tender, spice-rubbed chicken with smoky barbecue sauce, hearty brown rice, tangy coleslaw, black beans, sweet corn, and crunchy pickles for a balanced and flavorful meal perfect for lunch or dinner.

• Author: Clara
• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: 40 minutes
• Yield: 4 servings 1x
• Category: Main Dish
• Method: Stovetop
• Cuisine: American

Ingredients

Scale 1x2x3x

Grains and Spices

• 1 cup uncooked brown rice
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1 1/4 teaspoons kosher salt, divided, plus more to taste
• 1/4 teaspoon freshly ground black pepper, divided, plus more to taste

Protein and Cooking Fat

• 1 tablespoon extra-virgin olive oil
• 2 (6- to 8-ounce) boneless, skinless chicken breasts

Coleslaw

• 3 cups shredded red cabbage (about 6 ounces)
• 3/4 cup shredded carrots
• 1/3 cup plain whole milk Greek yogurt
• 1 tablespoon apple cider vinegar
• 2 teaspoons Dijon mustard
• 2 teaspoons granulated sugar

Additional Mix-ins and Toppings

• 1 (15.5-ounce) can black beans, drained and rinsed
• 1/2 cup store-bought or homemade BBQ sauce, plus more for serving
• 1 cup fresh or thawed frozen corn
• 1/2 cup dill pickle chips
• Thinly sliced scallions, for serving

Instructions

1. Cook Rice: Prepare the brown rice according to the package instructions until tender and set aside to keep warm.
2. Season and Cook Chicken: In a small bowl, mix garlic powder, onion powder, 3/4 teaspoon kosher salt, and 1/4 teaspoon black pepper. Heat olive oil in a large skillet over medium heat. Season the chicken breasts evenly with the spice blend. Cook the chicken, turning occasionally, until golden brown and the internal temperature reaches 165°F (about 7 minutes per side). Transfer the cooked chicken to a cutting board and remove the skillet from heat.
3. Make Coleslaw: In a large bowl, combine shredded red cabbage and carrots. In a separate medium bowl, whisk together Greek yogurt, apple cider vinegar, Dijon mustard, sugar, 1/2 teaspoon kosher salt, and 1/4 teaspoon black pepper. Pour the dressing over the cabbage mixture and toss well to combine.
4. Prepare Chicken and Beans in BBQ Sauce: Cut the cooked chicken into bite-sized pieces. Return the skillet to medium-low heat and add the chicken pieces, drained black beans, and 1/2 cup BBQ sauce. Simmer gently, stirring occasionally to coat the chicken, until the sauce thickens slightly, about 2 to 3 minutes. Season with additional salt and pepper to taste.
5. Assemble Bowls: Divide the cooked brown rice among serving bowls. Top each with the BBQ chicken and bean mixture, coleslaw, corn, and dill pickle chips. Drizzle with additional BBQ sauce as desired and garnish with thinly sliced scallions. Serve immediately.

Notes

• For extra smoky flavor, use a BBQ sauce with a smoky profile or add a dash of smoked paprika to the spice blend.
• If desired, substitute chicken breasts with boneless skinless thighs for juicier meat.
• Warm the corn before serving if using frozen for best texture and flavor.
• Leftover bowls can be stored covered in the refrigerator for up to 3 days; reheat gently to avoid drying out the chicken.

Keywords: BBQ chicken bowl, protein bowl, healthy dinner, brown rice bowl, barbecue chicken recipe, easy weeknight dinner