
Portuguese BBQ Peri Peri Chicken (Homemade Nandos Recipe)
This Portuguese BBQ Peri Peri Chicken delivers 69g protein and 580 calories per serving, rivalling most chicken recipes in protein density. Six servings prep on the stovetop in quick time, scaling efficiently for your weekly batch. Built for anyone chasing high protein intake without cooking six separate chicken breasts.
Ingredients
- •Vegetable oil(120g)
- •BBQ Sauce(80g)
Any BBQ sauce. Sweet Baby Ray's is a go-to. Check sugar content if cutting.
- •Worcestershire Sauce(45g)
Lea & Perrins is the standard. A little goes a long way.
- •Garlic(30g)
- •1 tablespoon onion powder
- •Lemon Juice, Fresh(10g)
- •Sriracha sauce(20g)
- •Mustard, Yellow(5g)
- •2 teaspoons salt
- •1 Pinch Cracked Pepper (To Taste, Optional)
- •Chicken Breast, Boneless Skinless(1814g)
- •1 pinch salt (to season)
- •1 pinch pepper (to season)
- •Unsalted Butter(15g)
Instructions
- 1Mix all of the marinade ingredients (except for the Sriracha) together until well combined. Mix in 2-4 teaspoons of Sriracha, taste test, and work up from there until reaching your desired level of heat (or leave it out all together if you don't want any spice at all).
- 2Using 3/4 of the marinade, coat the chicken evenly on the outside, as well as under the skin where possible (the breast especially), until fully coated in sauce. Cover with plastic wrap and refrigerate over night if time allows. (I recommend a minimum marinade time of two hours for this chicken. The longer you leave it, the better the flavours.)
- 3When ready to cook, arrange oven shelf to the middle of the oven, and preheat to 470°F | 245°C.
- 4Remove the chicken from the refrigerator and let it sit on a bench top for 20 minutes, or just enough time to take the chill out of the chicken. (I find 20 minutes plenty of time. Don't leave it any longer than half an hour at room temperature.)
- 5Heat 2 tablespoons of oil in an oven proof pan or well seasoned skillet over medium heat. When pan is hot, place the chicken, breast-side down into the pan, and sear for a good 5-6 minutes, until the skin becomes golden browned. Flip and sear on the other side for a further 5 minutes.
- 6Add 2 more tablespoons of vegetable oil to the remaining marinade, and pour half of it over the chicken. Use a basting brush to coat evenly.
- 7Place the chicken in the preheated oven, and cook for 20 minutes. Reduce heat down to 400°F (200°C) and roast for a further 35-40 minutes, or until cooked right through to the centre and juices run clear.
- 8(If serving with the corn: completely wrap each cob in foil large enough to cover them, and add the corn foil packets to the same pan as the chicken, half way through cooking time (after 30 minutes). If your pan is too small, arrange them on another pan. They only need 30-35 minutes of cooking time.) Once corn is done, dollop with 1/2 teaspoon of butter per cob (optional).
- 9Once the chicken is done, baste with the pan drippings and serve with any remaining UNTOUCHED marinade to use as a dipping sauce.
- 10Serve with the corn!
- 11Place chicken on well-greased grill over medium heat, skin-side down, for 10-12 minutes, until the skin begins to have a nice char on it. Add 2 more tablespoons of vegetable oil to the remaining marinade. Flip and baste with a small amount of sauce (not too much or it will burn on your grill plates). Close barbecue lid and cook for 40-45 minutes, flipping once or twice while cooking, until chicken is completely cooked through and juices run clear.
- 12Follow corn foil instructions above. Place corn foil packets on the grill halfway through chicken cook time (after 30 minutes), turning the corn every 5 minutes or so to ensure an even char.
Nutrition — Per Serving
580
calories
69g
protein
30g
fat
- Carbohydrates
- 9g
- Saturated fat
- 4.8g
- Sodium
- 452 mg
- Dietary fiber
- 0.3g
6 servings per batch · ~357g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
Set up your profile to enable swaps →Common questions
How much protein does Portuguese BBQ Peri Peri Chicken have per serving?
Each serving delivers 69g of protein and 580 calories with 30g fat and only 9g carbs. This is one of the highest protein-to-calorie ratios in the PrepForge library.
How long does Portuguese BBQ Peri Peri Chicken take to prep?
Total prep time is quick on the stovetop and the recipe batch-preps 6 servings at once. This makes it ideal for Sunday meal prep when you need multiple high-protein dinners ready for the week.
Is Portuguese BBQ Peri Peri Chicken good for muscle gain?
At 69g protein and 580 calories per serving, this recipe is built for muscle gain phases where maximizing protein intake is the priority. The minimal carbs mean you can pair it with carb sources that fit your specific training day needs.
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