Name: High‑Protein BBQ Ranch Bowls : Smoky, Creamy & Meal‑Prep Ready
Ingredients: 2 lb boneless, skinless chicken breasts or thighs; 4 cups cooked brown rice (or cauliflower rice for low-carb); 1 cup corn kernels (fresh, frozen, or canned, drained); 1 cup shredded lettuce or chopped romaine; 1 cup diced tomatoes; 1 avocado, sliced; ½ cup shredded cheddar cheese; 1 tbsp olive oil; 2 tsp smoked paprika; 1 tsp garlic powder; Salt & freshly ground black pepper, to taste; ½ cup BBQ sauce (your favorite brand); ⅓ cup ranch dressing (Greek yogurt-based recommended)

Description

Sweet, smoky BBQ chicken meets cool, creamy ranch in this protein-packed bowl that’s as satisfying as it is delicious. With tender chicken, fluffy brown rice (or cauliflower rice), fresh vegetables, and a drizzle of BBQ sauce and ranch, every bite is a perfect balance of smoky, tangy, and fresh. Perfect for meal prep, quick dinners, or anytime you want a bowl that fuels and comforts at the same time.

Ingredients

Scale

Protein & Base:

2 lb boneless, skinless chicken breasts or thighs
4 cups cooked brown rice (or cauliflower rice for low-carb)
1 cup corn kernels (fresh, frozen, or canned, drained)
1 cup shredded lettuce or chopped romaine
1 cup diced tomatoes
1 avocado, sliced
½ cup shredded cheddar cheese

Seasonings & Sauces:

1 tbsp olive oil
2 tsp smoked paprika
1 tsp garlic powder
Salt & freshly ground black pepper, to taste
½ cup BBQ sauce (your favorite brand)
⅓ cup ranch dressing (Greek yogurt-based recommended)

Instructions

Preheat & prep: Preheat oven to 400°F (200°C) or heat a grill pan over medium-high heat.
Season chicken: Pat chicken dry. Drizzle with olive oil. Mix smoked paprika, garlic powder, salt, and pepper; rub evenly over chicken.
Cook chicken: Bake or grill chicken 6–8 minutes per side, until internal temperature reaches 165°F (74°C).
Rest chicken: Let chicken rest for 5 minutes before slicing against the grain.
Warm base: Gently reheat rice and corn if needed.
Coat chicken: Toss sliced chicken with half of the BBQ sauce.
Assemble bowls: Divide rice among bowls. Top with lettuce, corn, tomatoes, avocado, and BBQ-glazed chicken. Drizzle remaining BBQ sauce and ranch dressing over everything. Sprinkle with cheddar cheese.

Notes

Meal prep: Store chicken, rice, corn, and sauces separately. Assemble fresh when ready to eat; squeeze lime over avocado to prevent browning.
Thick flavor: Pan-sear chicken for a crispier exterior before finishing in the oven.
Burrito bowl twist: Swap ranch for cilantro-lime crema and corn for black beans.
Plant-powered: Replace chicken with black beans or roasted chickpeas and use vegan ranch.