I think you should be just as excited as I am about how way too easy it is to prepare these easy smoked BBQ chicken meal prep lunches. Don’t get me wrong; I enjoy setting up the smoker to authentically smoke ¼ chickens, slather on the BBQ sauce and bite into the juicy slow cooked smoky flavor. Well, what if I told you that you can get pretty much the same results in 3 very easy steps without having to wait around, checking temps and constantly slathering on the BBQ sauce.
The great thing about this 3 part recipe is that you can schedule the three parts according to your busy schedule. You can create the seasoning one day and store it. Then marinate the night before you are to cook for lunch or dinner. At the end of this post you will find the recipe video and printable recipe for your convenience. Here are the 3 steps needed to create these way too easy smoked BBQ chicken meal prep lunches.
Step 1: Smoked BBQ Chicken Seasoning Mix
2 tbsp salt
2 tbsp pepper
2 tbsp smoked paprika
1 tbsp cayenne pepper
1/4 cup brown sugar
2 tbsp garlic powder
This step is pretty easy. Mix all the dry spices to create your smoked BBQ chicken seasoning mix. This amount of seasoning will yield about ¼ cup which is enough to marinate 4 chicken breasts or 6 chicken thighs. Something I enjoy doing is scaling up the mix so that I can always keep some handy in the cupboard for a quick marinating session.
The best part about making your own marinade seasoning mixes is that you can always substitute and change up your mix to find the perfect mix for you. Try adding some more cayenne pepper for more heat!
Step 2: Marinate the BBQ Chicken
6 pcs Drums & thighs
¼ cup BBQ Chicken Seasoning
¼ cup Olive Oil
¼ cup Low Fat BBQ Sauce
The second part of the recipe is to marinate the BBQ chicken. Like I mentioned in the beginning of the article, the awesome part of this recipe is that you can separate the recipe into three parts or different days so that you can prepare it at your convenience.
Add all the ingredients into a zip lock bag and store in the fridge for at least one hour. If you’re doing chicken breasts, I wouldn’t go for more than 4 hours. Legs and thighs will do well overnight, but no more than 8 hours. Mix and match different liquids to infuse additional flavor! You can experiment with adding natural honey, pineapple juice, different types of hot sauces and more!
Step 3: Cook the Smoked BBQ Chicken
The final step is to cook or bake the way too easy smoked BBQ chicken. Pre-heat your oven at 375° F. Place some aluminum foil on a baking sheet so that you won’t have to clean up the mess afterwards, and distribute your chicken evenly. Bake for 40 minutes.
You can serve it with some healthy mashed potatoes, loaded baked potato, cole slaw and or corn.
After you’ve tried this recipe you will see why I have called this recipe way too easy to make. Remember, meal prepping doesn’t have to be boring! Get creative so that you will enjoy your weight loss journey through the food you eat.
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Way Too Easy Smoked BBQ Chicken Video Recipe
Way Too Easy Smoked BBQ Chicken
This BBQ Chicken Meal Prep Recipe is just way too easy to prepare for your weekly meal prep. 3 easy 5 minute steps, tops! Get that smokey flavor you yearn from cooking out in your backyard with a simple marinade.
- 2 tbsp Salt
- 2 tbsp Pepper
- 2 tbsp Smoked Paprika
- 1 tbsp Cayenne Pepper
- 2 tbsp Garlic Powder
- 1/4 cup Brown Sugar
- 1/4 cup Smoked BBQ Seasoning
- 1/4 cup Olive Oil
- 1/4 cup Light BBQ Sauce
Smoked BBQ Chicken Recipe
- 6 pcs Chicken Drums & Thighs
- 1 cup Healthy Mashed Potatoes as side
- 1/2 cup Cooked Corn as side
Mix all seasoning ingredients in a bowl or spice shaker
To prepare the marinade, add the seasoning mix, BBQ sauce and olive oil in a zip lock bag. Marinate for at least 1 hour in your refrigerator.
Bake at 375° F for 40 minutes on a baking sheet.
Serve with the healthy mashed potatoes and corn! Enjoy!