Oven-Baked BBQ Chicken Thighs – Easy Meal Prep Protein
When it comes to meal prep, having a flavorful, versatile protein on hand makes healthy eating so much easier. These oven-baked BBQ chicken thighs are simple to make, packed with flavor, and work well in a variety of meals. The combination of ranch seasoning, smoky paprika, and BBQ sauce creates the perfect balance of tangy, savory, and slightly sweet.
Creator: Leslie Stokes
Whether you’re looking for a protein to toss into grain bowls, salads, or wraps, this recipe will save you time while keeping your meals delicious.
Why You’ll Love This Recipe
- Minimal Ingredients – Uses pantry staples for a quick and easy prep.
- Perfect for Meal Prep – Store in the fridge or freezer for easy meals throughout the week.
- High-Protein & Flavorful – A healthy and satisfying protein option.
- Endless Meal Possibilities – Pair it with grains, veggies, or wraps for a variety of meals.
Healthy Meal Prep Ideas with BBQ Chicken
This BBQ chicken is incredibly versatile, making it easy to switch up your meals while staying on track with your health goals. Here are a few ways to enjoy it:
1. BBQ Chicken & Quinoa Bowl
Pair sliced BBQ chicken with quinoa, black beans, roasted corn, diced bell peppers, and avocado for a high-protein, fiber-rich meal.
2. Ranch Coleslaw & BBQ Chicken Bowl
Serve the BBQ chicken over shredded cabbage tossed with a light ranch dressing, then top with sliced green onions and a side of roasted sweet potatoes.
3. BBQ Chicken Quesadillas
Use the chicken in gluten-free or whole wheat tortillas with melted cheese and a little extra BBQ sauce. Serve with salsa and avocado on the side.
4. BBQ Chicken & Roasted Veggie Plate
Keep it simple by pairing the chicken with a mix of roasted Brussels sprouts, carrots, and sweet potatoes for a balanced meal.
5. BBQ Chicken Wrap
Stuff the chicken into a high-protein wrap with lettuce, tomatoes, and a drizzle of Greek yogurt ranch for a quick and easy lunch.
Storage & Reheating Tips
• Fridge: Store in an airtight container for up to 4 days.
• Freezer: Freeze in portions for up to 3 months.
• Reheat: Warm in the microwave for 1-2 minutes or in a skillet over medium heat.
Meal Prep Uses:
• Add to salads, grain bowls, or wraps
• Use for BBQ chicken quesadillas or sandwiches
• Serve with roasted veggies for a quick meal
Oven-Baked BBQ Chicken Thighs – Easy Meal Prep Protein
This easy, flavorful oven-baked BBQ chicken is perfect for meal prep! Juicy boneless, skinless chicken thighs are seasoned to perfection, then roasted to perfection and finished with BBQ sauce.
Equipment
- xl baking sheet
Ingredients
- 2 lbs boneless skinless chicken thighs
- 1 tbsp olive oil
- 1 tbsp ranch seasoning mix
- 1 tsp paprika
- ½ tsp salt adjust to taste
- ½ tsp black pepper
- ½ cup BBQ sauce
Let's Make It
- 1. Preheat the oven to 425°F and position the rack in the upper middle section.
- 2. Season the chicken: In a large bowl, toss the chicken thighs with olive oil, ranch seasoning, paprika, salt, and pepper until evenly coated.
- 3. Roast: Arrange the chicken thighs in a single layer on a parchment-lined baking sheet. Roast for 18-22 minutes, or until the internal temperature reaches 165°F.
- 4. Add BBQ sauce: Brush the chicken with BBQ sauce and return it to the oven for another 3-5 minutes to caramelize.
- 5. Rest & store: Let the chicken rest for a few minutes before slicing or shredding. Store in an airtight container in the fridge for up to 4 days, or freeze for longer storage.
