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Quick and Delicious High Protein BBQ Chicken for Meal Prep

High Protein BBQ Chicken

This high protein BBQ chicken is juicy, smoky, and packed with bold flavors. Perfect for meal prep, healthy eating, and high-protein dinners, this recipe delivers the perfect balance of taste and nutrition. Whether grilled, baked, or air-fried, it’s a protein-packed meal you’ll love!
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Cuisine American, BBQ
Servings 4 Servings

Ingredients
  

  • 4 chicken breasts or thighs for extra juiciness
  • 2 tbsp olive oil
  • 1 tsp kosher salt
  • 1 tsp black pepper
  • 1 tbsp smoked paprika
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • ½ tsp chili powder
  • ½ tsp cayenne pepper optional for heat
  • 1 cup BBQ sauce homemade or low-sugar store-bought
  • 1 tbsp apple cider vinegar
  • 1 tbsp honey optional for sweetness

Instructions
 

  • Prepare the Chicken – Pat chicken dry with paper towels and place in a bowl. Drizzle with olive oil to help the seasoning stick.
  • Season the Chicken – In a small bowl, mix salt, pepper, smoked paprika, garlic powder, onion powder, chili powder, and cayenne. Rub generously over the chicken, ensuring even coverage.
  • Preheat the Grill – Set up a two-zone grill (high heat on one side, low heat on the other). If using an oven, preheat to 400°F (200°C).
  • Grill the Chicken – Place chicken on the cooler side of the grill. Cover and cook for 20 minutes, flipping halfway. Move to direct heat for the last 5 minutes to sear.
  • Apply BBQ Sauce – Brush chicken with BBQ sauce, flip, and cook for 3 minutes. Brush again, flip, and cook another 3 minutes until caramelized.
  • Check for Doneness – Use a meat thermometer; chicken should reach an internal temp of 165°F (75°C). Remove from grill and let rest for 5 minutes before serving.
  • Serve & Enjoy – Pair with grilled veggies, avocado slaw, or roasted sweet potatoes for a complete high-protein dinner.

Notes

  • For meal prep, store in airtight containers for up to 4 days or freeze for up to 3 months.
  • To make this a high protein low carb recipe, use a no-sugar BBQ sauce and serve with low-carb veggies.
  • For an alternative cooking method, try baking at 400°F (200°C) for 25–30 minutes or air-frying at 375°F (190°C) for 20 minutes.
  • Want extra flavor? Marinate the chicken for at least 2 hours (or overnight) in a mix of olive oil, vinegar, and spices.
Keyword High Protein BBQ Chicken, Protein Dinner