low calorie bbq baked chicken recipes for healthy meal prep
When it comes to healthy meal prep, finding recipes that are both delicious and nutritious can be a challenge. Enter low calorie BBQ baked chicken! This dish combines the smoky, sweet flavors of barbecue with the tender juiciness of baked chicken, all while keeping the calorie count in check. Perfect for meal prepping, this recipe offers convenience without sacrificing flavor. Whether you’re preparing for a busy week or simply looking for a satisfying dinner, these BBQ baked chicken recipes will surely impress.
Why Choose Low Calorie BBQ Baked Chicken?
BBQ baked chicken is an excellent choice for those who want to enjoy hearty meals while maintaining a healthy lifestyle. Chicken is a lean protein that helps build muscle and keeps you feeling full longer. By using low-calorie BBQ sauce and baking instead of frying, you can keep the dish light yet flavorful. This recipe is great for meal prepping, as it can be easily stored and reheated throughout the week.
Recipe Overview
Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
Servings: 4
Ingredients
- 4 boneless, skinless chicken breasts
- 1 cup low-calorie BBQ sauce
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon smoked paprika
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1 tablespoon apple cider vinegar
- Fresh parsley for garnish (optional)
Instructions
- Preheat your oven to 375°F (190°C).
- In a small bowl, mix together the olive oil, garlic powder, onion powder, smoked paprika, salt, and black pepper.
- Rub this mixture evenly over the chicken breasts.
- Place the seasoned chicken breasts in a baking dish.
- Pour the low-calorie BBQ sauce over the chicken, ensuring each piece is well coated.
- Drizzle the apple cider vinegar over the top for added flavor.
- Cover the baking dish with aluminum foil and bake for 25 minutes.
- Remove the foil and bake for an additional 15 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C).
- Once cooked, let the chicken rest for 5 minutes before slicing.
- Garnish with fresh parsley if desired, and serve with your favorite healthy sides.
Serving Suggestions
This low calorie BBQ baked chicken pairs well with a variety of sides that also fit into a healthy meal prep routine. Consider serving it with steamed broccoli, quinoa, or a fresh salad. You can also use the leftover chicken in wraps, sandwiches, or as a topping for salads throughout the week.
Variations to Try
One of the great things about BBQ baked chicken is how versatile it is. Here are a few variations to keep your meals exciting:
- Spicy BBQ Chicken: Add a teaspoon of cayenne pepper or your favorite hot sauce to the BBQ sauce for a spicy kick.
- Honey Mustard Variation: Substitute half of the BBQ sauce with honey mustard for a tangy twist.
- Herbed BBQ Chicken: Add fresh herbs like rosemary or thyme to the seasoning mix for an aromatic flavor.
Meal Prep Tips
Meal prepping can save you time and ensure you have healthy options readily available. Here are some tips for prepping this low calorie BBQ baked chicken:
- Cook a double batch: Make enough chicken to last you the entire week.
- Store in portioned containers: Divide the chicken into individual meal prep containers with your choice of sides.
- Freeze for later: You can freeze the cooked chicken for up to three months. Just thaw and reheat when ready to eat.
Frequently Asked Questions
Can I use skin-on chicken for this recipe?
Yes, you can use skin-on chicken, but this will increase the calorie content. For a healthier option, boneless, skinless chicken breasts are recommended.
What BBQ sauce should I use?
Choose a low-calorie BBQ sauce or one made with natural ingredients to keep the dish healthy. Many brands offer options that are both delicious and lower in sugar.
Can I grill the chicken instead of baking it?
Absolutely! Grilling the chicken will add a lovely smoky flavor. Just ensure the chicken reaches the same internal temperature for safety.
How can I make this dish gluten-free?
Check the labels on your BBQ sauce to ensure it is gluten-free. Most sauces are naturally gluten-free, but it’s always good to verify.
Final Thoughts
Low calorie BBQ baked chicken is a fantastic addition to your healthy meal prep repertoire. It’s easy to make, full of flavor, and can be enjoyed in a variety of ways throughout the week. With simple ingredients and straightforward instructions, you will find yourself reaching for this recipe time and time again. Enjoy the delicious taste of barbecue without the guilt and make your meal prep both satisfying and nutritious!
