Name: BBQ Protein Bowls
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Cuisine: American
Ingredients: 1 lb chicken breast, beef, or firm tofu; 1/2 cup barbecue sauce; 2 tbsp olive oil; 1 tsp salt; 1/2 tsp black pepper; 1 tsp smoked paprika; 1 tsp garlic powder; 2 cups cooked brown rice, white rice, or quinoa; 1 cup corn kernels; 1 cup black beans, drained and rinsed; 1 cup cherry tomatoes, halved; 1/4 cup red onion, thinly sliced; 2 cups shredded lettuce or spinach; Optional toppings: avocado slices, shredded cheese, green onions

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I love making BBQ Protein Bowls when I want a balanced, filling meal that still feels comforting and flavorful. This bowl combines smoky barbecue flavors with hearty protein, fresh vegetables, and a satisfying base, all in one easy-to-assemble dish.

Why You’ll Love This Recipe

I like this recipe because it’s flexible, quick, and perfect for meal prep. I can customize the protein, adjust the veggies based on what I have on hand, and control the sauce to keep it as light or indulgent as I want. It’s one of those meals that works just as well for busy weeknights as it does for make-ahead lunches.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

chicken breast, beef, or tofu
barbecue sauce
olive oil
salt
black pepper
smoked paprika
garlic powder
cooked brown rice, white rice, or quinoa
corn kernels
black beans, drained and rinsed
cherry tomatoes, halved
red onion, thinly sliced
shredded lettuce or spinach
optional toppings like avocado slices, shredded cheese, or green onions

Directions

I start by cooking my chosen grain according to package instructions and set it aside. While that cooks, I season the protein with salt, pepper, smoked paprika, and garlic powder. I heat olive oil in a skillet over medium heat and cook the protein until fully done and nicely browned.

Once the protein is cooked, I reduce the heat and coat it with barbecue sauce, letting it simmer for a few minutes so the flavors really soak in. I warm the corn and black beans briefly, either in the microwave or in a small pan.

To assemble the bowls, I layer the grain at the bottom, then add the barbecue protein, corn, beans, tomatoes, onion, and greens. I finish with any toppings I’m in the mood for and an extra drizzle of barbecue sauce if needed.

Servings and Timing

I usually get 4 servings from this recipe.
Prep time: about 15 minutes
Cook time: about 20 minutes
Total time: about 35 minutes

Variations

I sometimes swap the barbecue sauce for a spicy or honey-style version for a different flavor. When I want a vegetarian option, I use tofu or tempeh and cook it the same way. I also like switching the base to cauliflower rice or mixed greens when I want a lighter bowl.

Storage/Reheating

I store the components in separate airtight containers in the refrigerator for up to 4 days. When reheating, I warm the grain and protein in the microwave and then add the fresh vegetables afterward to keep them crisp.

FAQs

Can I make BBQ protein bowls ahead of time?

I often prep everything in advance and assemble the bowls as needed during the week.

What protein works best for this recipe?

I like chicken breast for a lean option, but beef and tofu both work really well too.

Can I freeze BBQ protein bowls?

I only freeze the cooked protein and grains, since the fresh vegetables don’t freeze well.

How do I keep the bowl from getting soggy?

I keep the sauce and fresh veggies separate until I’m ready to eat.

Is this recipe good for meal prep?

I think it’s perfect for meal prep because it reheats well and stays flavorful for several days.

Conclusion

I keep coming back to BBQ Protein Bowls because they’re easy, customizable, and always satisfying. With simple ingredients and bold flavors, this is one of those recipes I rely on whenever I want a dependable, wholesome meal.