BBQ Cheddar Baked Chicken
BBQ Cheddar Baked Chicken provides 48g protein and 460 calories per serving — a calorie-controlled option for building muscle without excess fat. Batch-preps 4 servings in minutes, covering 2 days of lunch or dinner without redundancy in your rotation. The protein-to-calorie ratio supports lean gains while keeping prep sessions brief.
Ingredients
- •Chicken Breast, Boneless Skinless(590g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Paprika, Smoked(5g)
- •Garlic powder(3g)
- •1/4 tsp salt ($0.02)
- •1/4 tsp freshly cracked black pepper ($0.02)
- •BBQ Sauce(60g)
Any BBQ sauce. Sweet Baby Ray's is a go-to. Check sugar content if cutting.
- •Cheddar Cheese(240g)
- •Yellow Onion(60g)
- •Cilantro, Fresh(60g)
Instructions
- 1Pat the chicken breasts dry with paper towels, then pound to even thickness using a mallet. Combine the smoked paprika, garlic powder, salt, and pepper in a small bowl, then sprinkle the seasoning evenly over both sides of each chicken breast.
- 2Heat a large skillet over medium-high heat and add a light coating of oil. Place the seasoned chicken in the skillet and cook 4–5 minutes per side until golden brown, then transfer to a baking dish.
- 3Spoon 1 tablespoon of BBQ sauce over each chicken breast, spreading to cover completely. Bake at 375°F for 12–15 minutes until the internal temperature reaches 160°F.
- 4Remove the baking dish from the oven and top each chicken breast with a handful of shredded cheddar. Return to the oven at 375°F for 3–4 minutes until the cheese is melted and the internal temperature reaches 165°F.
- 5Let the chicken rest in the baking dish for 5 minutes while you dice the onion and chop the fresh cilantro.
- 6Divide the chicken evenly into 4 airtight containers while hot, spooning any pan juices over each piece.
- 7Top each portion with diced onion and fresh cilantro just before serving, or pack the toppings separately and add fresh when ready to eat.
Nutrition — Per Serving
460
calories
48g
protein
24g
fat
- Carbohydrates
- 11g
- Saturated fat
- 12.2g
- Sodium
- 621 mg
- Dietary fiber
- 1.3g
4 servings per batch · ~255g each
Macro data sourced from USDA FoodData Central
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How much protein does BBQ Cheddar Baked Chicken have per serving?
Each serving delivers 48g of protein and 460 calories with 24g fat and 11g carbs. This is a high-protein, low-carb option ideal for controlled eating.
How long does BBQ Cheddar Baked Chicken take to make?
Quick prep on the stovetop with 4 servings per batch allows you to prepare multiple meals in one cooking session.
Is BBQ Cheddar Baked Chicken good for fat loss?
At 460 calories and 48g protein per serving with only 11g carbs, this recipe is well-suited for fat loss phases where protein intake needs to stay high on a calorie deficit. The low carb count preserves calories for other meals.
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