High Protein BBQ Chicken Rice Bowl

Ingredients

• 1.5 lbs boneless skinless chicken breasts
• 1 tsp smoked paprika
• 1 tsp garlic powder
• 1 tsp onion powder
• 3/4 tsp kosher salt
• 1/2 tsp black pepper
• 1 tbsp olive oil
• 2/3 cup low-sugar BBQ sauce, plus more for drizzling
• 2 cups cooked jasmine or long-grain rice
• 1 cup corn kernels (fire-roasted is best)
• 1 (15 oz) can black beans, drained and rinsed
• 1/2 small red onion, thinly sliced
• 1/4 cup chopped fresh cilantro
• 1/4 cup light ranch dressing (or Greek yogurt ranch)
• Pickled jalapeños, optional

Instructions

1. 1

   Pat the chicken breasts dry and season both sides with smoked paprika, garlic powder, onion powder, salt, and pepper.

2. 2

   Heat the olive oil in a large skillet over medium-high. Sear the chicken 4–5 minutes per side, until deeply golden and the internal temperature hits 160°F. Cover loosely with foil and rest 5 minutes — it will climb to a perfect 165°F.

3. 3

   Shred the chicken with two forks, then return it to the skillet over low heat. Pour in the BBQ sauce and toss until every shred is glossy and coated.

4. 4

   While the chicken cooks, warm the rice, black beans, and corn separately. Char the corn in a dry skillet for 2 minutes if you didn't use fire-roasted.

5. 5

   Build each bowl: 1/2 cup rice on the bottom, a quarter of the BBQ chicken, a scoop of black beans, charred corn, and sliced red onion.

6. 6

   Drizzle with ranch and an extra swirl of BBQ sauce, then top with cilantro and pickled jalapeños if using. Serve warm.