Stovetop~25 minComplexity
Quick BBQ Chicken
Quick BBQ Chicken delivers 26g protein and 201 calories per serving—a lean, low-calorie option for maintaining muscle during a fat loss phase. Quick-preps 4 servings on the stovetop, fitting easily into high-frequency meal prep rotations without kitchen burnout.
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Ingredients
4 servings
- •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 ($0.03)
- •1 lbs Chicken Breast, Boneless Skinless
- •1 tbsp Vegetable oil
- •0.3 cup BBQ Sauce
Any BBQ sauce. Sweet Baby Ray's is a go-to. Check sugar content if cutting.
Instructions
- 1Place the chicken breasts on a cutting board, cover with plastic wrap, and pound with a mallet to an even ½ to ¾-inch thickness.
- 2Combine the smoked paprika and garlic powder in a small bowl. Season both sides of the chicken evenly with the spice blend.
- 3Heat a large skillet over medium-high heat for 1–2 minutes until hot. Add the vegetable oil and swirl to coat the skillet surface.
- 4Add the seasoned chicken to the hot skillet and cook 5–7 minutes on the first side until golden brown. Flip and cook the second side 5–7 minutes until golden brown and the internal temperature reaches 165°F when measured with a meat thermometer.
- 5Remove the skillet from heat. Brush both sides of the chicken with BBQ sauce, coating evenly.
- 6Let the chicken rest in the skillet for 5 minutes to allow carryover cooking and flavors to set.
- 7Transfer the cooked chicken to a cutting board and slice into strips or bite-sized pieces as desired.
- 8Divide the sliced chicken evenly into 4 airtight containers while still warm. Seal and refrigerate for up to 4 days, or portion immediately for serving.
Nutrition — Per Serving
199
calories
26g
protein
7g
fat
- Carbohydrates
- 8g
- Saturated fat
- 1.2g
- Sodium
- 233 mg
- Dietary fiber
- 0.4g
4 servings per batch · ~135g each
Macro data sourced from USDA FoodData Central
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Set your goal to unlock — free, 30 secondsCommon questions
How much protein is in Quick BBQ Chicken per serving?
Each serving contains 26g of protein and 201 calories with 7g fat and 7g carbs, offering a lean, protein-dense profile. The minimal carbs and fat make this a straightforward protein source for any macro target.
How long does Quick BBQ Chicken take to cook?
This quick prep stovetop recipe yields 4 servings, so you can prepare multiple servings rapidly in one session. Quick prep means minimal time investment for a high-protein meal.
Is Quick BBQ Chicken good for fat loss?
At 201 calories and 26g protein per serving with minimal fat and carbs, this chicken is highly efficient for fat loss phases where protein intake is the priority. The low calorie count lets you eat a substantial portion while staying within a deficit.
