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.
Ingredients
- •Paprika, Smoked(5g)
- •Garlic powder(3g)
- •1/4 tsp salt ($0.02)
- •1/4 tsp freshly cracked black pepper ($0.03)
- •Chicken Breast, Boneless Skinless(454g)
- •Vegetable oil(15g)
- •BBQ Sauce(60g)
Any BBQ sauce. Sweet Baby Ray's is a go-to. Check sugar content if cutting.
Instructions
- 1If using chicken breasts, pound them to an even thickness to ensure quick and even cooking. To pound the breast, place them on a cutting board and cover with a piece of plastic wrap. Use a mallet or rolling pin to pound the thicker areas to an even ½ to ¾-inch thickness. There is no need to pound chicken thighs.
- 2Combine the smoked paprika, garlic powder, salt, and pepper in a small bowl. Season both sides of the chicken pieces with the spice blend.
- 3Heat a large skillet over medium heat. Once hot, add the cooking oil and swirl to coat the surface of the skillet. Add the seasoned chicken and cook on each side until well browned and cooked through (an internal temperature of 165ºF), about 5-7 minutes on each side.
- 4Turn the heat off and brush both sides of the chicken with BBQ sauce. Let the chicken rest five minutes before slicing and/or serving.
Nutrition — Per Serving
201
calories
26g
protein
7g
fat
- Carbohydrates
- 7g
- Saturated fat
- 1.3g
- Sodium
- 206 mg
- Dietary fiber
- 0.6g
4 servings per batch · ~134g each
Macro data sourced from USDA FoodData Central
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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.
