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!
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.