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Chicken Meal Prep | Barbecue Chicken & Rice

Chicken Meal Prep | Barbecue Chicken & Rice
Jennifer Blow
Editor & Qualified Nutritionist8 years ago
View Jennifer Blow's profile

Get ahead of the game by keeping the fridge stocked with tasty chicken meal prep. This barbecue chicken and rice meal prep recipe takes under 15 minutes and will keep you full for hours.

Tip: Try a low-carb version by using our low-carb rice at only 7kcal per 100g.

Click to jump straight to the nutritionals.

chicken meal prep


  • 1 tbsp. Coconut Oil
  • 450g cooked white rice
  • 600g chicken breast
  • 6 handfuls spinach
  • 75g sweetcorn
  • 3 tbsp. barbecue sauce
  • 1 tsp. sweet paprika
  • 9 cherry tomatoes


1) Cut each raw chicken breast in half horizontally.

2) Rub the barbecue sauce, paprika, salt and pepper all over the chicken.

3) Add the coconut oil to a hot frying pan or griddle and place the chicken in the pan over a medium heat for around 4 minutes on each side. Turn over and once thoroughly cooked, place on a plate to cool.

4) Add 2 handfuls of the spinach into the base of your plastic Tupperware tubs.

5) Cook rice according to instructions on pack and allow to cool. Fill your tubs on one side.

6) Spoon the sweetcorn on top of the rice and add sliced tomatoes.

7) Finish the prep by adding the cold chicken and place in the fridge.

And there you have it – 3-day chicken meal prep in 15 minutes.

Enjoy this recipe?Try more meal prep recipes next.

Nutritional info per serving:

Total Fat6g
Total Carbohydrates57g
Jennifer Blow
Editor & Qualified Nutritionist
View Jennifer Blow's profile

Jennifer Blow has a Bachelor’s of Science in Nutritional Science and a Master’s of Science by Research in Nutrition, and now specialises in the use of sports supplements for health and fitness, underpinned by evidence-based research.

Jennifer has been quoted or mentioned as a nutritionist in major online publications including Vogue, Elle, and Grazia, for her expertise in nutritional science for exercise and healthy living.

Her experience spans from working with the NHS on dietary intervention trials, to specific scientific research into omega-3 fatty acid supplementation and also the effect of fast foods on health, which she has presented at the annual Nutrition Society Conference. Jennifer is involved in many continuing professional development events to ensure her practise remains at the highest level. Find out more about Jennifer’s experience here.

In her spare time, Jennifer loves hill walking and cycling, and in her posts you’ll see that she loves proving healthy eating doesn’t mean a lifetime of hunger.