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BBQ Chicken & Roasted Veggie Boxes - Easy, Flavor-Packed Meal Prep

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Chicken: 2 pounds boneless, skinless chicken thighs or breasts
  • BBQ sauce: 1 cup (choose your favorite style: smoky, sweet, or spicy)
  • Dry rub spices: 2 teaspoons smoked paprika, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1 teaspoon chili powder, 1 teaspoon kosher salt, 1/2 teaspoon black pepper
  • Vegetables: 2 bell peppers (any color), 1 large red onion, 1 medium zucchini, 1 medium sweet potato, 1 head broccoli
  • Oil: 3 tablespoons olive oil or avocado oil
  • Grain base: 3 cups cooked rice (white, brown, or jasmine) or quinoa
  • Acid and garnish (optional): 1 lemon or lime, chopped parsley or green onions
  • Extras (optional): Red pepper flakes, hot sauce, or a little honey for the BBQ sauce
  • Meal prep containers: 4 to 6 medium containers with tight lids

Method
 

  1. Preheat and prep pans: Heat the oven to 425°F (220°C). Line two large sheet pans with parchment or lightly oil them. High heat helps you get deep color and flavor on the veggies and chicken.
  2. Mix the dry rub: In a small bowl, combine smoked paprika, garlic powder, onion powder, chili powder, salt, and pepper. This gives the chicken a solid flavor base under the BBQ sauce.
  3. Season the chicken: Pat the chicken dry with paper towels. Drizzle with 1 tablespoon oil and coat well with the dry rub. Set aside while you prep the vegetables.
  4. Chop the vegetables: Cut bell peppers and zucchini into bite-size chunks. Slice red onion into wedges. Break broccoli into florets. Peel and cube the sweet potato into 1/2-inch pieces so it cooks through.
  5. Toss the veggies: In a large bowl, toss all vegetables with remaining oil and a big pinch of salt and pepper. Spread them evenly on one sheet pan without crowding.
  6. Arrange the chicken: Place the seasoned chicken on the second sheet pan, leaving some space between pieces for better browning.
  7. Roast everything: Put both pans in the oven. Roast for 15 minutes, then stir the veggies and flip the chicken. Roast another 8–12 minutes, until veggies are tender and lightly charred and the chicken reaches 165°F (74°C) internally.
  8. Sauce the chicken: Brush the chicken generously with BBQ sauce and return it to the oven for 3–5 minutes to set the glaze. If you like extra char, switch to broil for 1 minute, watching closely.
  9. Cook the grain: While things roast, cook rice or quinoa according to package directions, or warm leftover grains. Fluff with a fork and season with a pinch of salt. A squeeze of lemon or lime brightens the flavor.
  10. Rest and slice: Let the chicken rest 5 minutes, then slice or chop into bite-size pieces. This helps keep the juices in.
  11. Assemble the boxes: Divide the grains among 4–6 containers. Add a big scoop of roasted veggies and top with the BBQ chicken. Drizzle with a little extra BBQ sauce if you like. Finish with chopped parsley or green onions.
  12. Cool before sealing: Let the boxes cool on the counter for 20–30 minutes before closing the lids. This prevents condensation and soggy food.