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Top shot of BBQ Chicken Rice Bowl with veggies.
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BBQ Chicken Rice Bowls

These easy BBQ Chicken Bowls are the perfect quick, one-pan recipe for healthy weeknight dinners! Savory and flavorful, they're made with tender barbecue seasoned chicken, fresh cabbage and carrots, hearty rice, cucumber, and creamy avocado. The whole thing comes together with a good drizzle of barbecue sauce! This recipe is higher in protein and can be made in just 30 minutes, making it perfect for meal prep or an easy, healthy dinner idea.
Course Lunch, Dinner, Appetizer, Main Course
Cuisine American
Diet Gluten Free
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 4 Bowls
Calories 489kcal
Author Christine McMichael

Equipment

Ingredients

BBQ Seasoning (or 3 Tablespoons)

  • 1 Tablespoon smoked paprika
  • 1/2 Tablespoon brown sugar
  • 1 teaspoon garlic powder
  • 1 teaspoon dried minced onion
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper

BBQ Sauce (or 1 cup)

  • 1 15-ounce can tomato sauce
  • 1/4 cup maple syrup
  • 1/8 cup apple cider vinegar
  • 1 Tablespoon smoked paprika
  • 1 Tablespoon dried minced onion
  • 1 Tablespoon garlic powder
  • 1 teaspoon salt
  • 1/2 teaspoon pepper

Barbecue Chicken Bowls

Instructions

  • Preheat the oven to 400 degrees F.
  • Combine the seasoning ingredients into a small bowl and mix well.
  • Sprinkle the chicken breasts with the seasoning on both sides.
  • In a medium saucepan, combine sauce ingredients, whisk well, and simmer over low heat while cooking the chicken in the skillet.
  • In a large cast iron skillet, heat the avocado oil over medium-high heat.
  • Cook the chicken breasts for 4 minutes per side and set to the side.
  • Remove the skillet from the heat, add the cabbage and carrots to the skillet, and toss.
  • Place the chicken breasts on top of the cabbage and carrots, and coat the top of each breast with some of the sauce.
  • Put the skillet in the oven and cook for 10 minutes. After 10 minutes, broil the chicken for 5 minutes.
  • Remove the skillet from the oven, remove the chicken breasts to a cutting board, and cut into bite-sized pieces.
  • Assemble the bowls by putting rice, cabbage, and carrots, diced chicken, and top with fresh cucumbers, sliced avocado, and a drizzle of the remaining BBQ sauce.

Video

Notes

TO MEAL PREP:
  1. Cook the BBQ chicken and veggies according to the recipe card instructions.
  2. Meanwhile, cook a big batch of rice.
  3. Fill each meal prep container with rice, BBQ chicken, veggies, and a drizzle of extra sauce.
  4. When ready to enjoy, warm in the microwave and add fresh cucumber slices and avocado!
TIPS:
  • You can also use about 3 Tablespoons of store-bought BBQ seasoning to save time.
  • Feel free to use about 1 cup (or more) of this organic BBQ sauce instead of making your own!
  • Keep these BBQ Chicken Bowls in the refrigerator for up to 4-5 days!
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Nutrition

Calories: 489kcal | Carbohydrates: 61g | Protein: 30g | Fat: 15g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Trans Fat: 0.01g | Cholesterol: 73mg | Sodium: 1095mg | Potassium: 1325mg | Fiber: 10g | Sugar: 22g | Vitamin A: 11755IU | Vitamin C: 62mg | Calcium: 130mg | Iron: 3mg