Stovetop~40 minComplexity
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.
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Ingredients
2 servings
- •1.3 lbs Chicken Breast, Boneless Skinless
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •1 tsp Paprika, Smoked
- •0.5 tsp Garlic powder
- •0.3 tsp 1/4 tsp salt ($0.02)
- •0.3 tsp 1/4 tsp freshly cracked black pepper ($0.02)
- •0.3 cup BBQ Sauce
Any BBQ sauce. Sweet Baby Ray's is a go-to. Check sugar content if cutting.
- •1 cup Cheddar Cheese
- •0.3 cup Yellow Onion
- •0.3 cup Cilantro, Fresh
Instructions
- 1Preheat your oven to 375°F. Pat the 2 chicken breasts dry, then mix the smoked paprika, garlic powder, salt, and black pepper together in a small bowl. Sprinkle the seasoning evenly over both sides of each chicken breast.
- 2Place the seasoned chicken breasts in a baking dish in a single layer. Spoon the BBQ sauce evenly over the tops, spreading to coat completely.
- 3Bake at 375°F for 20–25 minutes until the chicken is nearly cooked through and an instant-read thermometer reads 155–160°F at the thickest point.
- 4Remove the dish from the oven and top each chicken breast generously with the shredded cheddar. Return to the oven for 4–5 minutes until the cheese is fully melted, bubbly, and the chicken reaches an internal temperature of 165°F.
- 5Let the chicken rest in the baking dish for 5 minutes — the cheese will set slightly and the juices will redistribute.
- 6Top each chicken breast with the diced red onion and chopped cilantro.
- 7Divide the chicken evenly into 2 airtight meal-prep containers, spooning any pan juices over each piece. Refrigerate for up to 4 days.
Nutrition — Per Serving
657
calories
80g
protein
27g
fat
- Carbohydrates
- 19g
- Saturated fat
- 12.4g
- Sodium
- 867 mg
- Dietary fiber
- 1.2g
2 servings per batch · ~411g 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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