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High-Protein BBQ Chicken Ranch Bowl

Print Recipe
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 2
Course: Main Course
Cuisine: American
Calories: 520
Ingredients Equipment Method Notes

Ingredients
  

  • 1 lb 450 g boneless, skinless chicken breast
  • ¼ cup sugar-free BBQ sauce
  • 2 tablespoons olive oil
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • ½ teaspoon onion powder
  • ½ teaspoon black pepper
  • ½ teaspoon salt adjust to taste
  • 2 cups cooked brown rice or cauliflower rice
  • 1 cup canned black beans drained and rinsed
  • 1 cup sweet corn fresh, frozen, or canned
  • 1 cup cherry tomatoes halved
  • 1 cup shredded lettuce or mixed greens
  • ½ cup shredded reduced-fat cheddar or mozzarella cheese
  • ⅓ cup ranch dressing preferably high-protein or light
  • Fresh parsley or cilantro for garnish optional

Equipment

  • Cutting board
  • Sharp knife
  • Mixing bowls (small and medium)
  • Measuring cups and spoons
  • Non-stick skillet or grill pan
  • Tongs
  • Saucepan or rice cooker
  • Large serving bowls
  • Spoon or spatula

Method
 

Prepare the Chicken
  1. Pat the chicken breasts dry with a paper towel. Season both sides with salt, pepper, smoked paprika, garlic powder, and onion powder.
Cook the Chicken
  1. Heat olive oil in a skillet or grill pan over medium heat. Add the chicken breasts and cook for 5–7 minutes per side until golden brown and fully cooked (internal temperature should reach 165°F / 74°C).
Add BBQ Sauce
  1. Reduce heat to low and brush the chicken generously with BBQ sauce. Let it simmer for 1–2 minutes per side until caramelized and sticky.
Rest and Slice
  1. Remove the chicken from heat and let it rest for 5 minutes. Slice into strips or cubes.
Prepare the Base
  1. Cook brown rice according to package instructions or heat cauliflower rice until tender.
Assemble the Bowl
  1. In a large bowl, start with a base of rice. Add lettuce, black beans, corn, cherry tomatoes, and sliced BBQ chicken.
Finish with Toppings
  1. Drizzle ranch dressing over the bowl and sprinkle with shredded cheese. Garnish with parsley or cilantro if desired.

Notes

Nutritional Facts and Total Calories

(Approximate per serving)
  • Calories: 520 kcal
  • Protein: 42 g
  • Carbohydrates: 45 g
  • Fat: 18 g
  • Fiber: 8 g
  • Sugar: 6 g