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High Protein Bbq Ranch

High Protein BBQ Ranch Chicken Bowl: A Flavorful Delight

  • Author: basmer1517
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Diet: High Protein

Description

A colorful, healthy, and satisfying meal packed with lean chicken, grains, and veggies drizzled with creamy BBQ ranch sauce, perfect for meal prep or quick dinners.

Ingredients

Scale
  • 1 pound boneless skinless chicken breast (about 2 medium breasts pounded to even 1 inch thickness)
  • 1 tablespoon olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • Salt and pepper (to taste)
  • 2 cups cooked brown rice or quinoa (cook ahead or use microwaveable pouches)
  • 1 cup corn kernels (fresh canned or frozen)
  • 1 cup black beans (rinsed and drained)
  • 1 cup cherry tomatoes (halved)
  • 1/2 cup red onion (diced)
  • 1/2 cup shredded lettuce or baby spinach
  • 1/4 cup light ranch dressing
  • 2 tablespoons BBQ sauce
  • 1/4 cup shredded cheddar cheese
  • Fresh cilantro or green onions (optional for garnish)

Instructions

  1. Combine olive oil, garlic powder, smoked paprika, salt, and pepper in a small bowl. Rub evenly over chicken breasts pounded to 1 inch thickness and marinate for 10 minutes at room temperature.
  2. Heat a grill pan or skillet over medium high heat until water sizzles on contact. Cook chicken 6 to 7 minutes per side until internal temperature reaches 165 degrees F. Rest for 5 minutes then slice into strips.
  3. Cook brown rice or quinoa as directed if not using pre cooked. Prep veggies: halve cherry tomatoes, dice onion, shred lettuce, rinse beans, and warm corn if frozen (microwave 1 minute on high power).
  4. In each bowl add cooked grains as base. Arrange corn, beans, tomatoes, onion, greens, and sliced chicken on top in sections.
  5. Mix ranch dressing and BBQ sauce in a small bowl. Drizzle over each bowl, sprinkle with cheese, and garnish with cilantro or green onions if desired. Serve warm or chilled.

Notes

    • Prep Time: 10 minutes
    • Cook Time: 20 minutes
    • Category: Main Dish
    • Method: Grilling
    • Cuisine: American

    Nutrition

    • Serving Size: 1 bowl
    • Calories: 475
    • Sugar: 3 g
    • Sodium: 480 mg
    • Fat: 12 g
    • Saturated Fat: 3 g
    • Unsaturated Fat: 8 g
    • Trans Fat: 0 g
    • Carbohydrates: 52 g
    • Fiber: 8 g
    • Protein: 48 g
    • Cholesterol: 75 mg

    Keywords: High Protein BBQ Ranch

    Find it online: https://www.recipesmollybaz.com/high-protein-bbq-ranch/