Let’s get one thing straight: Triple B doesn’t officially stand for Bryan Barbecue Botkin—but after you make this recipe, you might start telling people it does. Because this Charred Barbecue Chicken meal prep is the kind of thing that earns a man legendary status at the neighborhood cookout. Juicy, marinated chicken thighs seared to smoky perfection, layered over buttery rice, and paired with crispy roasted broccoli? I mean… come on. That’s backyard barbecue energy without ever leaving your kitchen.
The key here is the char—that caramelized, smoky crust that turns good barbecue into elite barbecue. Combine that with the tangy-sweet glaze, the fluffy jasmine rice, and the crunchy roasted greens, and you’ve got yourself a high-protein banger that slaps on every level. Plus, we’re clocking in at 57g of protein per serving, so your gains are just as dialed as your flavor.
If you’re tired of dry chicken and meal preps that feel like sad leftovers, this is your solution. It’s bold, it’s balanced, and it’s about to be your new go-to. So fire up that skillet (or grill if you’re feeling extra), blast your favorite BBQ playlist, and let the aroma of greatness take over your kitchen. This is the kind of recipe that makes you walk a little taller with a container of leftovers in hand.
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
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❤️ Why You’ll Love This Charred Barbecue Chicken
There’s a reason this recipe has quickly become one of our go-to chicken meal preps. It brings the bold, smoky-sweet barbecue flavor you crave—without a grill, and without wrecking your macros. The tender chicken is soaked in a tangy marinade, seared for that golden brown crust, and then finished with a sticky barbecue glaze that makes every bite feel indulgent.
We’re talking flame-kissed vibes with weekday prep practicality. It’s satisfying, balanced, and built for performance—thanks to the 57g of protein, 93g of carbs, and a manageable 18g of fat per serving. Paired with roasted broccoli and a bed of jasmine rice, this meal hits all the marks.
Whether you’re in a muscle-building phase or just trying to avoid another boring chicken breast, this recipe delivers flavor, texture, and top-tier meal prep energy.
⭮️ Ingredient Substitutions & Customizations
Meal prep is never one-size-fits-all—so here are a few ways to make this dish work for your preferences or pantry:
💥 Protein Swaps
Don’t have chicken on hand? No worries. This recipe works beautifully with pork chops, turkey breast, shrimp, or even firm tofu if you’re keeping things plant-based. Just adjust your cook time and you’re good to go.
💥 Lower Carb Option
Trying to trim your carbs a bit? Swap the jasmine rice for cauliflower rice or a leafy greens base. You’ll still get all the smoky, saucy flavor while keeping things light.
💥 BBQ Sauce Variations
Feel free to experiment with different styles of barbecue sauce. Want something sweet and smoky? Try a hickory blend. Need something sugar-free? Grab a low-calorie brand like G Hughes. Spicy? Use a chipotle BBQ or add hot sauce to the glaze.
💥 Spice Level Adjustments
This recipe is fairly mild by default, but you can kick it up a notch with cayenne pepper, chipotle powder, or red pepper flakes in the marinade. For a smoky kick, a pinch of smoked paprika goes a long way.
💥 Veggie Add-Ons
Roasted broccoli is a classic, but don’t stop there. Toss some bell peppers, onions, or even Brussels sprouts on the sheet pan for more color, variety, and micronutrients.
🔥 Expert Tips for Perfect Charred Barbecue Chicken
Want to make this recipe restaurant-quality at home? Here are four pro tips that will take your results to the next level:
🔥 Marinate for at Least 2 Hours
This isn’t a quick splash-and-go marinade. You need at least 2 hours in the fridge (up to overnight is ideal) to let the barbecue sauce break down and flavor the chicken properly.
🔥 Pat the Chicken Dry
Before tossing it in the pan, pat your chicken dry with a paper towel. This removes excess marinade and helps you get that beautiful golden sear without steaming the meat.
🔥 Cook in Batches
Unless you’ve got a massive skillet, cook the chicken in two batches. Overcrowding leads to soggy meat. Give each piece breathing room so it can caramelize and brown properly.
🔥 Simmer the Glaze Separately
Instead of using leftover marinade, heat a fresh ½ cup of barbecue sauce in a saucepan until it bubbles and thickens slightly. This adds a rich, clingy glaze that finishes the dish like a boss.
🍽️ Serving Suggestions & Storage Tips
This isn’t just a meal prep—it’s a full-on flavor experience that holds up beautifully throughout the week. Here’s how to store, serve, and elevate your leftovers:
🪱 Storage
Store in airtight containers in the fridge for up to 4 days. If you want to freeze, portion out the rice, chicken, and broccoli separately to preserve texture. Freeze for up to 3 months and thaw overnight in the fridge before reheating.
🔥 Reheating
Microwave in short 90-second bursts, stirring between rounds until heated through. For best results, cover with a damp paper towel to keep the chicken moist. You can also reheat in a skillet with a splash of water and lid.
🍚 What to Serve With
Looking to round out the meal? Serve with a wedge of cornbread, roasted sweet potatoes, or a tangy vinegar-based slaw. If you’re feeling fancy, add a dollop of Greek yogurt ranch on the side.
🥢 Garnish Ideas
A few finishing touches can elevate this dish even further:
- Drizzle with extra BBQ glaze for a bolder finish
- Sprinkle with fresh chopped parsley for color and freshness
- Add red pepper flakes or a dash of hot sauce for extra heat
- Try a squeeze of lime juice or apple cider vinegar to balance the sweetness
❓ FAQs
Can I grill the chicken instead of pan-searing it?
Yes! Grill over medium-high heat for 4–5 minutes per side, or until the internal temperature hits 165°F. You’ll get even more smoky flavor this way.
What’s the best store-bought BBQ sauce for this recipe?
Sweet Baby Ray’s is a reliable go-to, but for those counting macros more tightly, G Hughes Sugar-Free or Primal Kitchen’s Unsweetened BBQ Sauce are great options.
Can I use frozen broccoli?
Yes, though fresh gives you better char. Just be sure to pat the florets dry and crank the oven to 425°F to roast away excess moisture.
Can I double this recipe for the week?
Totally. Double the ingredients and batch cook in shifts. Just make sure you’re not overcrowding the skillet or baking sheet. This recipe scales well and makes for a great family meal too.
What other grains work besides jasmine rice?
Brown rice, quinoa, farro, or even couscous are great alternatives. Each brings a slightly different texture and nutrition profile—pick what suits your goals.
🍗 More High-Protein Chicken & Beef Recipes to Try Next
If you’re looking to keep the gains going, don’t miss these reader-favorite high-protein recipes: