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BBQ Protein Bowls Lunch

As seen in: Midday Meals for Energy & Satisfaction

These BBQ protein bowls combine tender, smoky chicken with a tangy slaw made from kale, cabbage, and shredded carrots. Served atop nutty brown rice and sweet corn, they deliver a fresh and satisfying meal. The chicken is coated in a spiced barbecue glaze and cooked until juicy. A creamy dressing adds brightness to the slaw, while pickle chips bring a crisp, tangy contrast. Quick to assemble and versatile, these bowls can be easily customized with plant-based proteins or extra pickled elements.

Perfect for lunches or easy dinners, prepping the rice ahead shortens the final cook time to just 15 minutes. Whether enjoyed fresh or packed for meal prep, these bowls balance savory, sweet, and tangy flavors with nutrient-rich ingredients.

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A woman named Sophie is smiling and holding a plate of food.
Created By Sophie
Last updated on Thu, 25 Dec 2025 16:02:23 GMT
A bowl of BBQ protein with chicken, corn, and vegetables. Save Pin
A bowl of BBQ protein with chicken, corn, and vegetables. | sophietable.com

These BBQ protein bowls are the perfect mix of smoky, tangy, and fresh flavors. They come together quickly once the rice is ready and make a filling lunch or dinner that feels special without a lot of fuss. The combination of BBQ chicken, crisp slaw, sweet corn, and tangy pickles creates a vibrant bowl that hits all the right spots.

I made these bowls during a busy workweek, and they quickly became my go-to for a satisfying and colorful lunch. My family loves how the tangy pickles add a surprising crunch.

Ingredients

  • Barbecue sauce: brings smoky sweetness and helps glaze the chicken choose your favorite flavor profile for a personal touch
  • Orange juice: adds a subtle brightness and balances richness
  • Cumin: warms the spice notes and deepens the BBQ flavor
  • Chili powder: introduces mild heat and complexity
  • Garlic: essential for aromatics fresh cloves pack more punch than pre-minced
  • Extra-virgin olive oil: helps sear the chicken beautifully
  • Boneless skinless chicken breasts: lean and easy to cook evenly pick ones with even thickness for uniform cooking
  • Kosher salt and freshly ground black pepper: basic seasoning that enhances every ingredient
  • Mayonnaise: creamy base for the slaw dressing adding richness
  • Red wine vinegar: cuts through the creaminess with its tang
  • Dijon mustard: adds a subtle zing balancing the dressing
  • Kale: tough nutritious green that holds up well in slaw
  • Shredded cabbage: crunchy and refreshing foundation
  • Shredded carrots: adds sweetness and bright color
  • Cooked brown rice: hearty whole grain that soaks up the sauces
  • Frozen corn: sweet bursts that contrast savory chicken thaw beforehand for best texture
  • Pickle chips: sharp and crisp bring acidity that lifts the whole bowl

Step-by-Step Instructions

Scoop the Sauce:
Combine barbecue sauce, orange juice, cumin, chili powder, and two cloves of minced garlic in a large bowl. Set aside a quarter cup of this mixture for drizzling on the finished bowls.
Cook the Chicken:
Heat extra-virgin olive oil in a large skillet over medium heat. Season chicken breasts with salt and pepper. Cook for eight minutes without moving so a crust forms, then flip. Pour in three-quarters of the BBQ sauce mixture and cook another eight minutes until the chicken is cooked through and the sauce slightly thickens. Remove chicken to a plate and let rest before slicing into cubes and cooling fully.
Make the Slaw:
Whisk mayonnaise, red wine vinegar, Dijon mustard, and the remaining minced garlic in a medium bowl to form a creamy dressing. Toss kale, shredded cabbage, and shredded carrots in a large bowl. Pour dressing over the slaw, mix thoroughly, and season with salt and pepper to taste.
Assemble the Bowls:
Divide cooked brown rice evenly into four bowls. Arrange the cubed BBQ chicken, slaw, thawed corn, and pickle chips on top of the rice. Drizzle the reserved BBQ sauce over the bowl and serve.
A bowl of BBQ chicken and vegetables. Save Pin
A bowl of BBQ chicken and vegetables. | sophietable.com

The barbecue sauce is my favorite piece—it’s the perfect blend of smoky and sweet that caramelizes on the chicken just right. One family night we made these together, and my kids loved building their own bowls choosing different pickles and slaws.

Storage Tips

Store components separately in airtight containers to keep textures crisp and flavors fresh. The slaw can get soggy if mixed too early with the dressing. The cooked chicken and rice will last about four days refrigerated. Reheat gently and add the pickle chips just before serving.

Ingredient Substitutions

Swap brown rice for quinoa or cauliflower rice if you want a lighter or gluten-free option. For the slaw, spinach or shredded Brussels sprouts make interesting alternatives. Use apple cider vinegar instead of red wine vinegar for a fruitier dressing twist.

Serving Suggestions

Serve with warm corn tortillas for a deconstructed taco vibe or alongside roasted sweet potatoes for extra heartiness. A squeeze of fresh lime over the bowl brightens all the flavors and adds zest.

Cultural and Historical Context

Grain bowls like these have surged in popularity as a flexible and nutrition-packed meal format. The BBQ chicken nods to American Southern cooking traditions, where smoky and tangy flavors reign supreme. Combining slaw and pickles brings a Southern flair that balances the richness of the protein.

Commonly Asked Questions

→ Can I substitute the chicken with a vegetarian option?

Yes, BBQ tempeh or tofu work wonderfully as protein replacements, absorbing the smoky sauce well.

→ What type of rice works best for these bowls?

Brown rice provides a nutty flavor and hearty texture, but white or jasmine rice can also be used based on preference.

→ How can I make the slaw more tangy?

Increasing the red wine vinegar in the dressing or adding pickled red onions will boost the tanginess.

→ Is it possible to prepare this bowl in advance?

Absolutely. Cooking the chicken and rice ahead saves time, and the slaw can be tossed fresh just before serving.

→ What other vegetables can I add for variety?

Consider adding bell peppers, avocado, or cherry tomatoes for extra color and nutrients.

BBQ Protein Bowls Flavorful

Hearty BBQ bowls with chicken, fresh slaw, corn, rice, and tangy pickles for a quick, filling meal.

Preparation Time
15 Minutes
Cooking Duration
16 Minutes
Overall Time
31 Minutes
Created By: Sophie

Recipe Type: Lunch

Skill Level: Medium

Cuisine Type: American

Portion Size: 4 Number of Servings (4 protein bowls)

Diet Preferences: Free of Gluten, Dairy-Free

What You'll Need

→ Marinade and Sauce

01 480 ml barbecue sauce
02 80 ml orange juice
03 5 ml ground cumin
04 2.5 ml chili powder
05 3 garlic cloves, minced and divided

→ Protein

06 450 g boneless skinless chicken breasts
07 15 ml extra-virgin olive oil
08 Kosher salt, to taste
09 Freshly ground black pepper, to taste

→ Slaw

10 160 ml mayonnaise
11 120 ml red wine vinegar
12 15 ml Dijon mustard
13 1 cup kale, finely chopped (approx. 30 g)
14 2 cups shredded cabbage (approx. 150 g)
15 1 cup shredded carrots (approx. 120 g)

→ Add-ons

16 600 g cooked brown rice
17 150 g frozen corn, thawed
18 120 g pickle chips

Step-by-Step Directions

Step 01

In a large bowl, combine barbecue sauce, orange juice, ground cumin, chili powder, and two minced garlic cloves. Set aside 60 ml of this mixture for serving.

Step 02

Heat olive oil in a large skillet over medium heat. Season chicken breasts with kosher salt and freshly ground black pepper. Cook for 8 minutes on one side, then flip and pour three-quarters of the prepared sauce over the chicken. Continue cooking for another 8 minutes until the chicken is thoroughly cooked and the sauce slightly reduces. Remove from heat, transfer to a plate, let rest, then slice into cubes and cool completely.

Step 03

In a medium bowl, whisk together mayonnaise, red wine vinegar, Dijon mustard, and the remaining minced garlic clove. In a large bowl, toss kale, shredded cabbage, and shredded carrots with the dressing until well combined. Season with salt and pepper to taste.

Step 04

Divide cooked brown rice evenly into four serving bowls. Top each with equal portions of cubed chicken, dressed slaw, thawed corn, and pickle chips. Drizzle the reserved barbecue sauce over each bowl and serve immediately.

Helpful Notes

  1. For meal prepping, cook the rice in advance to reduce assembly time.

Recommended Tools

  • Large skillet
  • Mixing bowls
  • Whisk

Allergen Information

Always review ingredients for any allergens and consult a healthcare provider with any concerns.
  • Contains egg (mayonnaise) and mustard

Nutritional Information (Per Serving)

These details are estimates and shouldn't be considered professional health advice.
  • Calories: 610
  • Fat Content: 20 grams
  • Carbohydrate Content: 70 grams
  • Protein Content: 38 grams