Little did you all know, Triple B actually stands for Bryan Barbecue Botkin. Just kidding. It’s Bryan Billy Botkin. But regardless, I make a damn good barbecue chicken recipe, and I wanted you, dear reader, to have that ability too. We’re talking juicy, marinated chicken on a bed of fluffy rice & a side of crispy roasted broccoli. What more could you ask for? How about 57g of protein per serving to keep your macros on point? That’s what I’m talking about. Big macros, big gains, and big barbecue. Get in there and make it happen.
766kcal | 57g Protein | 93g Carbohydrates | 18g Fat
Charred Barbecue Chicken
Equipment
Ingredients
For the Chicken:
- 2 pounds chicken breast tenderloins
- 1 cup store-bought barbecue sauce for marinade
- 2 tbsp olive oil for cooking
For the Roasted Broccoli:
- 1.5 lbs broccoli florets
- 1 tbsp olive oil
- 1/2 tbsp garlic powder
- 1/2 tsp salt
- 1/2 tsp black pepper
For Serving:
- 1/2 cup store-bought barbecue sauce
- 1 cup jasmine rice
Instructions
- Place the chicken in a large bowl or zip-top bag. Pour the barbecue sauce over the chicken, ensuring it’s evenly coated. Seal and refrigerate for at 2-4 hours (or up to overnight).2 pounds chicken breast tenderloins, 1 cup store-bought barbecue sauce
- Begin cooking rice according to your preferred method. I love my rice cooker!1 cup jasmine rice
- Preheat the oven to 425°F. Toss the broccoli florets with olive oil, garlic powder, salt, and black pepper in a large mixing bowl. Spread evenly on a baking sheet.1.5 lbs broccoli florets, 1 tbsp olive oil, 1/2 tbsp garlic powder, 1/2 tsp salt, 1/2 tsp black pepper
- Roast the broccoli in the oven for 20-25 minutes, tossing halfway through, until tender and slightly charred.
- Heat a large skillet over medium-high heat and add olive oil. Remove the chicken from the marinade & discard the excess liquid in the bag. Sear the chicken for 4-5 minutes per side, until browned and cooked through (internal temperature of 165°F). You will have to do this in two batches or using two skillets to avoid crowding.2 tbsp olive oil
- While the chicken cooks, pour 1/2 cup of fresh barbecue sauce into a small saucepan. Bring to a boil, then reduce to a simmer for 3-5 minutes, until slightly thickened. Remove from heat.1/2 cup store-bought barbecue sauce
- Divide the chicken and roasted broccoli into four servings & serve over a bed of rice. Drizzle the barbecue glaze over the chicken & enjoy!
Nutrition
Barbecue lovers, rejoice! This charred barbecue chicken recipe is here to take your meal prep game to the next level. Perfectly marinated chicken breast tenderloins are seared to perfection, locking in smoky, sweet barbecue flavors that will leave you wanting more. Paired with crispy roasted broccoli and fluffy jasmine rice, this balanced meal is packed with flavor and nutrition. Whether you’re prepping for a busy week or hosting a family dinner, this recipe delivers every time.
Not only is this barbecue chicken recipe a flavor powerhouse, but it’s also a high-protein meal prep dream. With 57g of protein per serving, it’s ideal for fitness enthusiasts looking to fuel their workouts or simply stay on track with their nutritional goals. The combination of bold barbecue sauce, charred chicken, and tender veggies makes it a go-to for anyone seeking a simple yet satisfying recipe.
For best results, reheat your barbecue chicken meal prep by microwaving in 90-second intervals, stirring between each round to maintain even heating and keep everything juicy. If you’re ready for a recipe that checks all the boxes—easy, delicious, and macro-friendly—this charred barbecue chicken is the one to try. Add it to your meal prep rotation today!