Description
This BBQ Ranch Chicken Bowl is a quick, high-protein lunch packed with smoky, tangy, and creamy flavors. Perfect for meal prep, busy families, or anyone chasing macro goals, it delivers 42g of protein per serving and comes together in under 20 minutes.
Ingredients
Scale
- 2 medium boneless, skinless chicken breasts (about 8 oz each)
- 1/2 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
- Salt and pepper, to taste
- Olive oil spray or 1 teaspoon olive oil
- 1 cup cooked white or brown rice (or cauliflower rice for low carb)
- 1 cup shredded iceberg or romaine lettuce
- 1/2 cup canned corn, drained
- 1/2 cup canned black beans, rinsed and drained
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, diced
- 2 tablespoons light ranch dressing
- 2 tablespoons low-sugar BBQ sauce
- 2 tablespoons low-fat cottage cheese (blended)
- Fresh cilantro, chopped (optional)
- Jalapeño slices (optional)
- Crushed tortilla chips (optional)
- Lime wedges (optional)
Instructions
- Pat chicken breasts dry with paper towels. Season with garlic powder, smoked paprika, salt, and pepper on both sides. Let sit for 5 minutes.
- Spray nonstick skillet or grill pan with olive oil and heat over medium-high. Add chicken breasts and cook 5-6 minutes per side (10-12 minutes total), until golden and cooked through (internal temp 165°F).
- Remove chicken from skillet and let rest for 3-5 minutes. Slice into strips or cubes.
- In a blender or food processor, combine ranch dressing, BBQ sauce, and cottage cheese. Blend until smooth and creamy (about 30 seconds). Taste and adjust seasoning if needed.
- Spoon rice into each serving bowl. Top with shredded lettuce, corn, black beans, cherry tomatoes, and red onion. (If using cauliflower rice, heat briefly in microwave for 1-2 minutes.)
- Arrange sliced chicken on top of veggies and rice. Drizzle BBQ Ranch sauce generously over everything.
- Sprinkle with fresh cilantro, add jalapeño slices, and crush tortilla chips for crunch. Squeeze lime wedges over the top before serving.
Notes
For low-carb, use cauliflower rice and skip beans/corn. For gluten-free, check BBQ sauce and tortilla chips labels. Chicken can be replaced with turkey, tofu, or rotisserie chicken. Blending cottage cheese into ranch adds creaminess. Batch prep chicken and sauce for easy lunches. Don’t overcook chicken; let it rest for juiciness.
- Prep Time: 8 minutes
- Cook Time: 12 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 410
- Sugar: 6
- Sodium: 900
- Fat: 10
- Saturated Fat: 2
- Carbohydrates: 38
- Fiber: 7
- Protein: 42
Keywords: macro friendly, high protein, BBQ chicken bowl, meal prep, healthy lunch, ranch, easy recipe, gluten-free, low carb, family friendly