Stovetop~15 minComplexity
BBQ Chicken Marinade
This BBQ Chicken Marinade delivers 39g protein and 248 calories per serving as a 4-serving stovetop preparation. Apply it to batch chicken breasts for multiple meal variations throughout the week without cooking separate proteins. Maximizes protein-to-calorie ratio, ideal for lifters tracking macros across diverse meal formats.
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Ingredients
4 servings
- •0.3 cup Ketchup
- •1 tbsp Maple syrup
- •1 tbsp Vinegar, Apple Cider
- •1 tbsp Worcestershire Sauce
Lea & Perrins is the standard. A little goes a long way.
- •2 tsp Paprika, Smoked
- •1 tsp Cumin, Ground
- •1 tsp 1 teaspoon kosher salt
- •1 tsp Garlic powder
- •0.5 tsp 1/2 teaspoon ground black pepper
- •1.5 lbs Chicken Breast, Boneless Skinless
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
Instructions
- 1In a small bowl, whisk together the ketchup, maple syrup, apple cider vinegar, Worcestershire sauce, smoked paprika, ground cumin, kosher salt, garlic powder, and black pepper until smooth and fully combined.
- 2Pat the 1.5 pounds of chicken dry, then place in a large zip-top bag or shallow dish. Pour the marinade over the chicken, turning to coat all sides completely. Seal and refrigerate for at least 2 hours or up to 24 hours.
- 3Remove the chicken from the refrigerator 15 minutes before cooking to take the chill off. Heat a large skillet or grill pan over medium-high heat until hot.
- 4Remove the chicken from the marinade, letting excess drip off. Place in the hot skillet and cook 6–7 minutes per side over medium-high heat until deeply golden brown on the outside and the internal temperature reaches 165°F at the thickest point.
- 5Transfer the cooked chicken to a cutting board and let rest for 5 minutes before slicing or leaving whole.
- 6Divide the chicken evenly into 4 airtight meal-prep containers. Allow to cool slightly before sealing. Refrigerate for up to 4 days.
Nutrition — Per Serving
245
calories
39g
protein
5g
fat
- Carbohydrates
- 10g
- Saturated fat
- 1.0g
- Sodium
- 271 mg
- Dietary fiber
- 0.6g
4 servings per batch · ~201g each
Macro data sourced from USDA FoodData Central
Sauces can't be added as standalone meals
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Set your goal to unlock — free, 30 secondsCommon questions
How much protein does BBQ Chicken Marinade have per serving?
Each serving delivers 39g of protein and 248 calories with only 5g fat and 10g carbs. This is an extremely lean protein option for coating or marinating chicken throughout the week.
How long does BBQ Chicken Marinade take to prep?
This quick prep sauce batches 4 servings and can be made in minutes on the stovetop. You can prepare it once and use it across multiple meals throughout your week.
Is BBQ Chicken Marinade good for fat loss?
At 248 calories and 39g protein per serving, this marinade is ideal for cutting phases where protein density matters most. The ultra-low fat (5g) and carb (10g) content makes this a staple condiment for leaning out.
