Savory BBQ Chicken and Roasted Veggie Meal Prep Bowl

• 2 large boneless, skinless chicken breasts (about 1 lb)
• 1 ½ cups brown rice, uncooked
• 1 medium red bell pepper, cut into strips
• 1 medium zucchini, sliced into half-moons
• 1 small red onion, sliced into wedges
• 2 tablespoons olive oil
• ½ teaspoon smoked paprika
• ½ teaspoon garlic powder
• Salt and pepper to taste
• ½ cup BBQ sauce (your favorite brand or homemade)
• 2 cups baby spinach leaves
• 1 tablespoon fresh chopped parsley (optional, for garnish)
• 1 teaspoon apple cider vinegar (optional, adds brightness)

Instructions

1. Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper or aluminum foil for easy cleanup.
2. Cook the brown rice according to package instructions. Set aside and fluff with a fork once done.
3. Place the red bell pepper, zucchini, and red onion on the prepared baking sheet. Drizzle with 1 tablespoon olive oil, sprinkle with salt, pepper, and smoked paprika, and toss to coat evenly. Spread the vegetables in a single layer and roast in the oven for 20-25 minutes, flipping halfway, until caramelized and tender.
4. While the veggies roast, season the chicken breasts with salt, pepper, garlic powder, and a light drizzle of olive oil. Heat a skillet over medium heat and cook the chicken for about 6-7 minutes per side or until internal temperature reaches 165°F (74°C). Remove from heat and brush both sides generously with BBQ sauce. Let rest for 5 minutes, then slice into strips.
5. In a large bowl, toss the baby spinach with the apple cider vinegar and a small pinch of salt to soften slightly and add brightness.
6. Divide the cooked brown rice evenly between four meal prep containers. Arrange the roasted vegetables, BBQ chicken strips, and dressed spinach on top.
7. Garnish each bowl with fresh chopped parsley if using. Seal containers and refrigerate for up to 4 days.
8. To reheat, microwave the bowl uncovered for 2-3 minutes or until warm, stirring halfway for even heating. Enjoy warm or at room temperature.

Chef tips

• Use leftover cooked chicken or rotisserie chicken in place of fresh chicken breasts to save time.
• Swap brown rice for quinoa, couscous, or cauliflower rice for variety or dietary preference.
• If you prefer a spicier BBQ flavor, mix a pinch of chili powder or cayenne into the BBQ sauce before brushing on the chicken.
• Make sure to slice vegetables uniformly to ensure even roasting; softer veggies like zucchini cook faster, so keep an eye to avoid overcooking.