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Home » Recipes » Poultry » Baked BBQ Chicken {Meal Prep}

Baked BBQ Chicken {Meal Prep}

6/21/22

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This Baked BBQ Chicken is so easy and packed with flavour. Serve it with baby potatoes and kale salad for the best meal prep lunch!

A close-up of a meal prep container with roasted baby potatoes, kale salad and baked BBQ chicken inside.

Ingredients and substitutions

  • Boneless skinless chicken breasts – you could also try making this recipe using chicken thighs.
  • BBQ sauce – use your favourite store-bought version or homemade BBQ sauce if you’re feeling fancy.
  • Kale salad kit – feel free to swap out for another salad kid or veggies of your choice.

Roasted potatoes

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  • Baby potatoes – any kind of potatoes will work as long as they’ve been chopped up into small pieces.
  • Olive oil – or any other neutral cooking oil like avocado or canola oil.
  • Lemon juice – freshly squeezed lemon juice is best. Bottled lemon juice or even lime juice will work in a pinch.
  • Paprika – chili powder would provide a similar flavour here.
  • Garlic powder – try using a bit of fresh minced garlic instead.
  • Salt & pepper – to taste.
Ingredients for baked BBQ chicken meal prep: chicken breasts, kale salad, bbq sauce, olive oil, lemon juice, baby potatoes, paprika, garlic powder, and salt and pepper.

How to make BBQ chicken

  1. Bake the potatoes.
  2. Season and bake the chicken.
  3. Make the kale salad.
  4. Cut the chicken into bite-sized pieces.
  5. Toss the chicken in BBQ sauce.
  6. Assemble in meal prep bowls or serve fresh!
Step-by-step instructions collage for baked BBQ chicken meal prep: Roast potatoes, cook chicken, make kale salad, cut up chicken, coat in BBQ sauce, assemble meal prep containers.

What goes well with BBQ chicken?

I personally like serving this BBQ chicken with a simple kale salad and roasted potatoes for a well-rounded meal. It makes a great meal prep lunch or dinner! There are tons of other things you can serve with your BBQ chicken as well – it goes with just about anything.

Here are some great ideas of what to serve on the side:

  • Homemade sweet potato fries or green bean fries for a low-carb option
  • Grilled or steamed vegetables
  • Baked potatoes
  • Cornbread
  • Mac and cheese

You can also repurpose your chicken and turn it into wraps, quesadillas or even as protein on a yummy salad. The options are endless!

Two plates, each with baked BBQ chicken, roasted baby potatoes and kale salad.

Frequently Asked Questions

What's the best way to make BBQ chicken in the oven?

I find that the best way to make BBQ chicken breasts in the oven is cook them in the oven at 450° Fahrenheit. It ensures you get a nice juicy piece of chicken without being overcooked!

Do you put BBQ sauce on before or after baking?

I like to put the BBQ sauce on after baking. A sweet BBQ sauce can get gummy in the oven or even burn, which isn’t what you want. After the chicken has rested for about five minutes, toss it in your favourite BBQ sauce and enjoy.

How long does it take to cook?

Chicken breasts will take about 20-25 minutes to cook, depending on their size. The best way to tell if they’re done is to use a meat thermometer. Insert it into the thickest part of the breast – once it reaches an internal temperature of at least 165° Fahrenheit, it’s done.

A close-up of a meal prep container with roasted baby potatoes, kale salad and baked BBQ chicken inside.

Storing and reheating

You can store your leftover BBQ chicken in the fridge for 3 to 4 days. Once it’s completely cooled, assemble it in your glass meal prep containers with the kale salad and potatoes. I like storing it in individual serving sizes so when I’m ready to eat, I just have to pull one out of the fridge and I’m good to go!

When you’re ready to reheat your chicken, sprinkle some water over top to avoid that gross leftover chicken taste and microwave for 1-2 minutes until heated through. If you’re reheating your meal prep bowls, make sure to take out the kale salad before microwaving since it won’t reheat well.

Freezing this recipe

You can freeze this recipe for up to 3 months in airtight glass containers or freezer-safe Ziploc bags. The night before, stick the chicken in the fridge to thaw then reheat the next day in the microwave. Serve with some fresh sides and dig in.

Four meal prep containers with roasted baby potatoes, kale salad and baked BBQ chicken inside.

More chicken meal prep recipes

  • Sheet Pan Pesto Chicken Meal Prep Bowls
  • Meal Prep Buffalo Chicken Wraps
  • Peanut Chicken Meal Prep Bowls

Meal prep tools for this recipe

  • Grab some glass meal prep bowls if you plan on turning this chicken into leftovers.
  • This Kitchen Scale comes in handy for weighing out protein.
  • A Rice Cooker is invaluable for saving time, and it cooks other grains, too!
  • Get a meat thermometer to make sure your chicken is cooked through.
A close-up of a meal prep container with roasted baby potatoes, kale salad and baked BBQ chicken inside.

Baked BBQ Chicken {Meal Prep}

This Baked BBQ Chicken is so easy and packed with flavour. Serve it with baby potatoes and kale salad for the best meal prep lunch!
5 from 1 vote
Print Pin Rate
Course: Main Course
Cuisine: American
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 4 servings
Calories: 384kcal
Author: Taylor Stinson

Ingredients

  • 1 lb boneless, skinless chicken breasts
  • 1/2 cup BBQ sauce

Optional sides

  • Eat Smart Kale Salad kit

Roasted potatoes

  • 4 cups baby potatoes, sliced in half
  • 1 tbsp olive oil
  • 1 tbsp lemon juice
  • 1 tsp paprika
  • 1 tsp garlic powder
  • 3/4 tsp salt
  • 1 pinch pepper

Instructions

  • Preheat oven to 450 F. If serving alongside chicken, mix all ingredients under potato heading together in a small baking dish then bake for 45 minutes.
  • Add chicken to another small baking dish. Drizzle with a bit of olive oil and season with salt and pepper. Bake for 20-25 minutes depending on the size of your breasts.
  • While chicken is baking and if serving, toss kale salad kit together with dressing.
  • Remove chicken from the oven and let rest for 5 minutes before cutting up into bite-sized pieces and tossing with BBQ sauce.
  • Serve in meal prep bowls alongside potatoes and kale salad. Bowls will last in the fridge up to 5 days.

Notes

NOTE: Nutritional info includes 1 cup of kale salad per serving and 1/4 serving of potatoes.
Use your favourite store-bought BBQ sauce or make your own homemade version.
Repurpose your chicken by turning it into wraps, salads or sandwiches.
Store any leftovers in the fridge for 3-4 days. Reheat the chicken and potatoes in the microwave.
Freeze this recipe for up to 3 months. Thaw in the fridge then reheat.

Nutrition

Calories: 384kcal | Carbohydrates: 46g | Protein: 28g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 73mg | Sodium: 986mg | Potassium: 1220mg | Fiber: 5g | Sugar: 16g | Vitamin A: 364IU | Vitamin C: 33mg | Calcium: 48mg | Iron: 2mg
Tried this Recipe? Tag me Today!Mention @GirlonBloor or tag #girlonbloor!
This Baked BBQ Chicken is so easy and packed with flavour. Serve it with baby potatoes and kale salad for the best meal prep lunch! #bbqchicken #mealprep This Baked BBQ Chicken is so easy and packed with flavour. Serve it with baby potatoes and kale salad for the best meal prep lunch! #bbqchicken #mealprep

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About Taylor Stinson

Hey there, my name's Taylor! I’m the founder of The Girl on Bloor, a food blog where I share healthy meal prep recipes for busy people. I'm a busy city girl living in downtown Toronto on (you guessed it!) Bloor Street. I've got 10 years experience meal prepping, along with a Master's degree in journalism, and you can find my work across the internet featured on publications such as Buzzfeed, HuffPost, Women's Health, Reader's Digest and more. I also run the awesome 5-Day Meal Prep Challenge, which is a free email course and Facebook group where I share my meal planning strategies and easy meal prep tips and recipes. Be sure to check out my free beginner’s guide to meal prep and follow me on Facebook, YouTube and Instagram to get my latest recipes and meal prep tips!

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Taylor Stinson

Oh hey there, welcome!!

I'm Taylor Stinson, a busy city girl living in downtown Toronto. Looking to switch up your weekly meal prep routine? I've got you covered with healthy recipes and meal planning resources. Join 1.5 million other monthly readers and dive in! MORE ABOUT ME..

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