Chicken Meal Prep | Barbecue Chicken & Rice
Stock your fridge for the week with this sweet and sticky twist on classic chicken and rice. Ready in just 15 minutes and packed with 41g of protein per portion, it’s a no brainer for anyone who wants to keep their nutrition on track.
- Why You'll Love This Recipe
- Is This a Good Meal Prep Recipe?
- Variations & Add-Ins
- Equipment Needed
- Recipe
- FAQs
Why You’ll Love This Recipe
That basically answers itself. One, it’s quick and easy to make, taking just 15 minutes to prep. Two, it’s budget friendly, with simple ingredients that won’t break the bank. And three, it’s balanced and nutritious, with lean chicken, rice, and veggies, making up a totally satisfying meal you’ll look forward to eating.
Is This a Good Meal Prep Recipe?
One of the best. Make enough meals for the week ahead by simply scaling up the ingredients. Just be sure you’ve got plenty of space in the fridge.
How to store
Once cooked and cooled, store in airtight containers and keep in the fridge for up to four days or in the freezer for up to three months.
How to reheat
Microwave: The quickest method. Heat in 1-minute intervals until piping hot throughout.
Oven: Transfer to an oven-safe dish and heat at a medium temperature (around 180C) for 15-20 minutes.
Stovetop: Reheat the chicken in a pan over a medium heat. For the rice, place in a pan with a splash of water and steam.
Variations & Add-Ins
Keeping your meals exciting is key to staying consistent. Just remember — any changes will likely affect the macros.
Make it veggie
Swap the chicken breast for a meat-free alternative such as seitan or tofu. Both go great with barbecue flavours.
Just double check the sauce you use is vegan friendly — most are, but it’s always best to be sure. Alternatively, make your own!
Optional toppings & sides
- Grated cheddar or parmesan
- Steamed broccoli
- Fresh slaw
- Fresh pineapple chunks
- Extra BBQ sauce
- Honey mustard sauce
Equipment You’ll Need
- Frying pan or griddle
- Knife
- Sealable containers
Recipe
Makes 3 portions
Ingredients
- 1 tbsp. coconut oil
- 2 3/4 cup cooked white rice
- 1 1/2 lb chicken breast
- 6 handfuls spinach
- 75g (about 1/3 cup) sweetcorn
- 3 tbsp. barbecue sauce
- 1 tsp. sweet paprika
- 9 cherry tomatoes
Method
1) Cut each raw chicken breast in half horizontally.
2) Rub the barbecue sauce, paprika, salt, and pepper all over the chicken.
3) Add the coconut oil to a hot frying pan or griddle and place the chicken in the pan over a medium heat for around 4 minutes on each side. Turn over and once thoroughly cooked, place on a plate to cool.
4) Add 2 handfuls of the spinach into the base of your plastic Tupperware containers.
5) Cook rice according to instructions on pack and allow to cool. Fill your containers on one side.
6) Spoon the sweet corn on top of the rice and add sliced tomatoes.
7) Finish the prep by adding the cold chicken and place in the fridge.
And there you have it – 3-day chicken meal prep in 15 minutes.
| calories | 511 |
| totalFat | 6 |
| totalCarbohydrates | 57 |
| protein | 41 |
FAQs
Can I use brown rice instead of white rice?
Absolutely — brown rice adds extra fibre and a slightly nuttier flavour, but may take a little longer to cook.
What if I don’t like BBQ sauce?
No problem — feel free to swap it for your favourite sauce. Peri peri, teriyaki, or lemon and herb all work well.
How do I know the chicken is cooked properly?
The safest way is to use a meat thermometer — it should read 75C. Otherwise, ensure there’s no pink in the middle and the juices run clear.
How can I make it spicier?
Add a pinch of cayenne pepper, chopped fresh chili, or a dash of hot sauce to the BBQ marinade for a kick.
Can I eat it cold?
Yes — it’s just as tasty chilled. Just make sure it’s been stored safely and eaten within 3-4 days of cooking.
Is this recipe gluten free?
It can be — just double check that your BBQ sauce doesn’t contain gluten-based ingredients.
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