These BBQ chicken meal prep bowls take smoky, saucy barbecue flavor and turn it into an easy, satisfying lunch you can prep once and enjoy all week. Juicy shredded chicken tossed in barbecue sauce, fluffy rice, sweet corn, and black beans come together in one hearty bowl that tastes just as good reheated as it does fresh.
It’s a simple way to bring a little backyard barbecue flavor into your weekly lunch rotation, without any of the extra effort.
Why you’ll love this recipe
- One recipe, five lunches — prep once, eat all week
- Smoky, saucy flavor — barbecue chicken that never gets boring
- Budget-friendly — simple ingredients that stretch further
- Great for beginners — straightforward steps, no special equipment
Ingredients
For the chicken
- 1 ½ pounds boneless, skinless chicken breasts (or thighs)
- 1 tablespoon olive oil
- Salt and pepper, to taste
- ¾ cup barbecue sauce, plus more for serving
For the bowls
- 2 cups cooked rice
- 1 can (15 oz) black beans, drained and rinsed
- 1 cup corn (fresh, frozen, or canned)
- 1 cup cherry tomatoes, halved
- ½ red onion, diced
- Fresh cilantro, for garnish
Optional toppings
- Shredded cheese
- Sliced avocado
- Sour cream
- Pickled jalapeños
Instructions
- Cook the chicken. Heat olive oil in a large skillet over medium-high heat. Season the chicken with salt and pepper, then cook for 5–6 minutes per side, until golden brown and cooked through.
- Shred the chicken. Let the chicken rest for a few minutes, then shred it with two forks or dice it into bite-sized pieces.
- Toss in barbecue sauce. Return the shredded chicken to the skillet and toss it with the barbecue sauce, letting it warm through for 2–3 minutes.
- Assemble the bowls. Divide the rice, black beans, corn, cherry tomatoes, and red onion evenly among 4–5 meal prep containers.
- Add the chicken. Top each bowl with the barbecue chicken.
- Store. Let the bowls cool slightly before sealing, then refrigerate. Add cilantro and any remaining toppings fresh when ready to eat.
Tips for success
- Don’t overcook the chicken — pull it as soon as it’s cooked through to keep it juicy before shredding.
- Toss the chicken in sauce after cooking, not before, so it doesn’t burn or stick to the pan.
- Add avocado fresh rather than storing it in the container for days, since it browns quickly.
- Store extra barbecue sauce separately if you like a saucier bowl at serving time.
Storage and reheating
- Store in airtight containers in the fridge for up to 4 days.
- Reheat in the microwave for 1–2 minutes, or until warmed through.
- This recipe isn’t ideal for freezing, since the fresh vegetables and rice can change texture — best enjoyed fresh within the week.
Frequently asked questions
Can I use a rotisserie chicken instead? Yes — shred a rotisserie chicken and toss it in barbecue sauce for an even faster version of this recipe.
Can I make this on the grill instead? Yes — grill the chicken breasts over medium heat until cooked through, then shred and toss in barbecue sauce as directed.
Is this recipe spicy? Not typically, though you can add pickled jalapeños or a spicier barbecue sauce if you’d like some heat.
Can I swap the rice for something else? Quinoa, cauliflower rice, or a bed of greens all work well in place of rice.