Meal Prep
Charred Barbecue Chicken
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 fluffy rice, and paired with crispy roasted broccoli?
- Prep
- 15 min
- Cook
- 30 min
- Makes
- 4 servings
- Prep Time
- 15 mins
- Cook Time
- 30 mins
- Down Time
- 120 mins
- Total Time
- 165 mins
Equipment
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Ingredients
Ingredient links open Walmart products from our grocery planner. Links marked “Walmart search” need your product choice. Confirm package details and local availability at Walmart.
For the Chicken:
For the Roasted Broccoli:
For Serving:
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 lb chicken breast tenderloins, 1 cup store-bought barbecue sauce
1 cup dry jasmine rice
1 ½ lb broccoli florets, 1 tbsp olive oil, ½ tbsp garlic powder, ½ tsp salt, ½ tsp black pepper
2 tbsp olive oil
While the chicken cooks, pour the listed 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.
½ 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
Per servingEstimates for one serving. Changing the recipe yield scales the ingredients and keeps these per-serving amounts the same.
- Calories
- 709 kcal
- Carbohydrates
- 77.5 g
- Protein
- 59.5 g
- Fat
- 17.4 g
- Saturated Fat
- 2.86 g
- Polyunsaturated Fat
- 2.21 g
- Monounsaturated Fat
- 9.13 g
- Trans Fat
- 0.02 g
- Cholesterol
- 166 mg
- Sodium
- 1,541 mg
- Potassium
- 1,508 mg
- Fiber
- 5.5 g
- Sugar
- 25.9 g
- Added Sugar
- 21.7 g
- Vitamin A
- 42 mcg RAE
- Vitamin C
- 155.74 mg
- Vitamin D
- 0 mcg
- Calcium
- 128 mg
- Iron
- 4.61 mg
Estimated ingredient cost
$3.35 per serving · $13.42 for this batch
Estimated US grocery prices for the amounts used, including purchase waste and discarded marinade. Your store, brands, and package sizes may cost differently. Buying full packages can cost more. Price sources and methodology.
Ingredient costs and assumptions
Quantities without exact weights use the nutrition library’s portion estimates. Purchase yields are estimates. Separate citrus ingredients are costed independently; reusing the same fruit for juice and zest can lower your cost. Labor, utilities, and delivery are excluded.
- chicken breast tenderloins: $7.36
907.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. Raw chicken tenderloins; listed sale price per pound, not estimated package price.
Walmart: Freshness Guaranteed Chicken Breast Tenderloins, 1.0 - 4.2 lb Tray · Price checked 2026-09-21
- store-bought barbecue sauce: $0.97
279 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 279 g; Rounded measures agree within 5%. The 1 cup barbecue marinade is drained/discarded. The separate 1/2 cup fresh barbecue glaze is counted fully. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Original BBQ Sauce, 18 oz Bottle, 1 Count · Price checked 2026-09-21
- olive oil: $0.36
27 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 13.5 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Extra Virgin Olive Oil, 17 fl oz · Price checked 2026-09-21
- broccoli florets: $3.36
680.4 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. Variable-weight produce: uses the listed price per pound, not the estimated price per piece.
Walmart: Fresh Whole Green Broccoli Crowns, 1 Each · Price checked 2026-09-21
- olive oil: $0.18
13.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 13.5 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Extra Virgin Olive Oil, 17 fl oz · Price checked 2026-09-21
- garlic powder: $0.05
4.9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 9.7 g Representative product; brand and package size may differ.
Walmart: Great Value Garlic Powder · Price checked 2026-09-21
- salt: $0.00
3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
- black pepper: $0.05
1.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.3 g; texture=ground Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21
- store-bought barbecue sauce: $0.50
143 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
0.5 cup = 143 g; Rounded measures agree within 5%. Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Original BBQ Sauce, 18 oz Bottle, 1 Count · Price checked 2026-09-21
- dry jasmine rice: $0.59
185 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 185 g Representative product; brand and package size may differ.
Walmart: Great Value Jasmine Rice · Price checked 2026-09-21
Make it yoursRecipe notes & meal-prep tips
Macro breakdown
- Protein59.5g34%
- Carbs77.5g44%
- Fat17.4g22%
Per serving · Share of calories from macros
Calculated using 4 calories per gram of protein and carbs, and 9 for fat. Rounding and fiber can affect the listed calorie total.Triple B's Meal Prep Notes
Store-bought BBQ sauce makes the shopping list straightforward, but it is still worth dividing it into its two jobs. The sauce used to marinate raw chicken stays separate from the fresh half-cup used for the finishing glaze. That fresh portion is what you reduce and drizzle over the cooked meals. The result is a simple chicken meal prep with a clear plan for both cooking and packing.
Start the rice and roast the broccoli while you cook the tenderloins in batches. BBQ sauce can darken quickly in a hot pan, so aim for browned chicken and adjust the heat if the sugary coating is catching. Resist squeezing all the chicken into one skillet just to finish faster; the recipe already allows for two batches or two pans. Smaller broccoli florets with room on the tray get browned, crisp edges more easily. Give them enough time in the hot oven to color, checking the tips as they finish, while keeping the sugary chicken coating on its own cooking schedule.
Divide the glaze across the chicken and rice, keeping the broccoli to the side if you prefer it less saucy. For a refrigerated serving, microwave on high for 90 seconds, stir, then heat for another 45 seconds. Use that as a starting point and continue in short intervals as needed until the food reaches 165°F throughout. Turn the larger chicken pieces and stir the rice before the second heating interval. Pick a BBQ sauce you actually like because its sweetness and smoke will shape the entire batch. For another familiar-flavor week, look through the American-inspired recipes rather than changing every part of your meal plan at once.
Notes from your kitchen
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From the community
★★★★★
I made this recipe when I was craving backyard barbecue flavor without wanting to wait for a special occasion. Try it out & let me know your thoughts!