Description
These BBQ Protein Bowls feature tender, spiced chicken breasts simmered in tangy barbecue sauce, served over warm brown rice with vibrant cabbage-carrot slaw, sweet corn, and zesty pickle chips. A perfect balance of smoky, sweet, and fresh flavors, this hearty dish is ideal for a nutritious and satisfying meal any day of the week.
Ingredients
Scale
Rice
- 1 cup uncooked brown rice
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1 1/4 tsp kosher salt, divided, plus more for seasoning
- 1/4 tsp freshly ground black pepper, divided, plus more for seasoning
- 1 tbsp extra-virgin olive oil
Chicken
- 2 (6- to 8-oz.) boneless, skinless chicken breasts
Slaw
- 3 cups shredded red cabbage (about 6 oz.)
- 3/4 cup shredded carrots
- 1/3 cup plain whole milk Greek yogurt
- 1 tbsp apple cider vinegar
- 2 tsp Dijon mustard
- 2 tsp granulated sugar
- 1/2 tsp kosher salt
- 1/4 tsp freshly ground black pepper
Additional
- 1 (15.5-oz.) can black beans, drained and rinsed
- 1/2 cup store-bought or homemade BBQ sauce, plus more for serving
- 1 cup fresh or thawed frozen corn
- 1/2 cup dill pickle chips
- Thinly sliced scallions, for serving
Instructions
- Cook the Rice: Prepare the brown rice according to the package instructions until tender and fluffy. Set aside and keep warm.
- Season and Cook Chicken: In a small bowl, mix garlic powder, onion powder, 3/4 tsp salt, and 1/4 tsp pepper. Heat olive oil in a large skillet over medium heat. Season both sides of the chicken breasts with the spice mixture. Add chicken to skillet and cook for about 7 minutes per side, turning occasionally, until golden brown and an instant-read thermometer inserted into the thickest part registers 165°F. Transfer chicken to a cutting board and remove skillet from heat.
- Prepare the Slaw: In a large bowl, combine shredded red cabbage and carrots. In a separate medium bowl, whisk together Greek yogurt, apple cider vinegar, Dijon mustard, granulated sugar, 1/2 tsp salt, and 1/4 tsp pepper until smooth. Pour the dressing over the cabbage mixture and toss well to combine thoroughly.
- Simmer Chicken with Beans and BBQ Sauce: Cut the cooked chicken into bite-sized pieces. Return the skillet to medium-low heat, add chicken pieces, black beans, and 1/2 cup BBQ sauce to the skillet. Bring to a gentle simmer and cook, stirring occasionally, until the sauce thickens and coats the chicken evenly, about 2 to 3 minutes. Season with additional salt and pepper to taste.
- Assemble the Bowls: Divide the cooked brown rice evenly among bowls. Top each bowl with the BBQ chicken and black bean mixture, then add a generous scoop of the cabbage-carrot slaw. Garnish with corn, dill pickle chips, and a drizzle of extra BBQ sauce. Sprinkle thinly sliced scallions on top before serving.
Notes
- For a spicier bowl, add a pinch of cayenne pepper to the chicken seasoning or BBQ sauce.
- To make this dish vegetarian, substitute grilled tofu or tempeh for the chicken and use a vegetarian BBQ sauce.
- Leftover bowls can be refrigerated for up to 3 days and reheated in a skillet or microwave.
- Brown rice can be substituted with quinoa or white rice based on preference.
- Use homemade BBQ sauce for a fresher, customizable taste or store-bought for convenience.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: American
Keywords: BBQ chicken bowl, protein bowl, brown rice bowl, healthy dinner, chicken recipe, BBQ sauce, cabbage slaw, easy meal, quick dinner
