Looking for a high-protein summer meal that’s both satisfying and simple? You’ve just found it. This BBQ Grilled Chicken and Rice recipe delivers bold flavor, lean protein, and easy one-pot convenience that fits right into your weekly meal prep or family dinner rotation. Whether you’re firing up the grill on a sunny weekend or whipping together a hearty bowl for lunch, this dish ticks all the boxes especially if you’re aiming for protein-packed, fuss-free meals.
Table of Contents
Table of Contents
In this guide, you’ll learn how to:
- Choose the best chicken cuts for grilling
- Maximize flavor using BBQ rubs and marinades
- Cook rice that absorbs all the savory BBQ goodness
- Add beans, veggies, and toppings to elevate the whole dish
- Store and reheat it without losing flavor or texture
Don’t miss our One Pot Creamy Beef and Garlic Butter Pasta if you love comforting, protein-rich bowls.
Let’s dig into why this BBQ grilled chicken and rice meal deserves a permanent spot on your table.
Why BBQ Grilled Chicken and Rice Is the Perfect Combo
The harmony of smoky BBQ and hearty rice
Few meals hit the mark quite like BBQ grilled chicken and rice. The smoky char from the grill, caramelized BBQ glaze, and fluffy rice base make this a meal that’s not just high in protein—it’s also deeply satisfying. Each bite gives you lean protein from the grilled chicken and slow-burning carbs from the rice, making it perfect for refueling post-workout or powering through your day.
If you’re following a high-protein lifestyle, combining grilled chicken with rice gives you:
- 30g+ of protein per serving (using chicken breast or thigh)
- Sustained energy with low-fat, gluten-free carbs
- A versatile base to customize with vegetables, beans, or extra toppings
Discover great ideas like Chicken Bites with Creamy Garlic Sauce for another flavor-packed high-protein recipe.
Nutritional benefits of pairing grilled chicken with whole grains
Rice, especially brown or jasmine rice, balances out the BBQ grilled chicken and rice combo by adding fiber, vitamins, and minerals. It’s a win for gut health, blood sugar stability, and overall satiety. Plus, grilled chicken (when marinated properly) remains moist and flavorful without needing fatty additives.
Here’s a quick comparison of nutritional values per serving:
| Nutrient | Grilled Chicken Breast | Cooked Brown Rice |
|---|---|---|
| Protein | 31g | 5g |
| Carbs | 0g | 45g |
| Fat | 3.5g | 1.8g |
| Fiber | 0g | 3.5g |
Choosing the Best Chicken Cuts for BBQ Chicken and Rice
Can I use chicken breasts? (Yes and here’s how to make them juicy!)
Absolutely you can (and should) use chicken breasts in your BBQ grilled chicken and rice recipe, especially if you’re focused on high-protein, lean meals. Chicken breast delivers about 31 grams of protein per 100g with minimal fat, making it ideal for those tracking macros.
But here’s the catch: chicken breast can dry out on the grill if you’re not careful.
To keep your chicken breast juicy while achieving that signature grilled char:
- Pound the chicken evenly: This ensures uniform cooking.
- Marinate for at least 30 minutes: Use a mix of olive oil, lemon juice, garlic, and BBQ sauce. The acid helps tenderize, and oil seals in moisture.
- Grill on medium-high heat: About 6–7 minutes per side depending on thickness.
- Let it rest: Slice after 5–10 minutes to keep juices locked in.
Pro Tip: Slice chicken against the grain for tender bites in every forkful of BBQ grilled chicken and rice.
Don’t miss our 15-Minute Honey Garlic Chicken for another lightning-fast, protein-packed chicken dinner.
Chicken thighs vs. chicken breasts: Which is better for flavor?
If you’re looking for extra flavor, chicken thighs are the MVP. They’re naturally more forgiving on the grill, juicier, and pair exceptionally well with smoky BBQ rubs. While thighs contain slightly more fat, they also bring a richer, deeper flavor profile to your BBQ grilled chicken and rice.
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BBQ Grilled Chicken and Rice Bowl – Protein-Packed Summer Dinner
BBQ Grilled Chicken and Rice is a satisfying and flavorful meal featuring smoky, tender chicken breasts glazed in barbecue sauce, served over fluffy seasoned rice.
- Total Time: 35 minutes
- Yield: 2 servings 1x
Ingredients
2 boneless, skinless chicken breasts
1 tablespoon olive oil
Salt and pepper, to taste
1 teaspoon smoked paprika
1/2 teaspoon garlic powder
1/2 cup barbecue sauce, plus more for serving
1 cup long-grain white rice
2 cups chicken broth or water
1 tablespoon butter
1/2 teaspoon onion powder
1/4 teaspoon dried parsley (optional)
Instructions
1. Preheat the grill to medium-high heat.
2. Rub chicken breasts with olive oil, then season with salt, pepper, smoked paprika, and garlic powder.
3. Place the chicken on the grill and cook for 5–7 minutes per side, or until internal temperature reaches 165°F (74°C).
4. During the last few minutes of grilling, brush each side with barbecue sauce and allow it to caramelize.
5. Meanwhile, in a saucepan, combine rice, chicken broth (or water), butter, onion powder, and a pinch of salt. Bring to a boil.
6. Reduce heat, cover, and simmer rice for 15–18 minutes, or until liquid is absorbed and rice is tender.
7. Fluff the rice with a fork and stir in dried parsley if using.
8. Slice the grilled chicken and serve over a bed of rice. Drizzle with extra barbecue sauce if desired.
Notes
Use your favorite brand of BBQ sauce—smoky, sweet, or spicy all work great. For added flavor, marinate the chicken in BBQ sauce for 30 minutes before grilling. Add steamed veggies or a side salad to round out the meal.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main Dish
- Method: Grilling
- Cuisine: American
Nutrition
- Serving Size: 1 chicken breast with rice
- Calories: 540
- Sugar: 9g
- Sodium: 690mg
- Fat: 17g
- Saturated Fat: 5g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 52g
- Fiber: 1g
- Protein: 42g
- Cholesterol: 95mg
Here’s a side-by-side comparison to help you decide:
| Cut | Protein (per 100g) | Fat | Juiciness | Flavor | Best For |
|---|---|---|---|---|---|
| Breast | 31g | 3.5g | Moderate | Mild | High-protein, lean meals |
| Thigh | 26g | 8g | High | Bold | Flavor-focused comfort meals |
Marinating and Seasoning Tips for Flavorful BBQ Chicken
Easy homemade BBQ marinade ideas
The key to unforgettable BBQ grilled chicken and rice? A knockout marinade. While store-bought sauces offer convenience, a homemade marinade gives you full control over the flavor and keeps things clean and high in protein.
Here’s a simple, effective BBQ marinade that works for both chicken breasts and thighs:
High-Protein BBQ Marinade (for 2 lbs of chicken):
- 3 tablespoons olive oil
- ¼ cup BBQ sauce (low-sugar or keto if preferred)
- 2 tablespoons apple cider vinegar
- 1 tablespoon Dijon mustard
- 2 teaspoons garlic powder
- 1 teaspoon smoked paprika
- Salt and black pepper to taste
Mix all ingredients in a bowl, coat your chicken evenly, and refrigerate for 30 minutes to 4 hours.
Why it works:
- The acid tenderizes the meat.
- The oil keeps it moist while grilling.
- The spices and sauce soak deep into the meat, making your grilled chicken stand out.
You can pair this with our One Pot Tuscan Chicken Rigatoni Recipe for another flavor-building masterclass using minimal ingredients.
Dry rubs vs. wet marinades: Pros and cons
If you’re short on time or prefer a crispier crust, a dry rub might be your best bet for seasoning your BBQ grilled chicken and rice. Here’s a quick comparison to help you choose the right method for your cooking style:
| Feature | Dry Rub | Wet Marinade |
|---|---|---|
| Prep Time | Fast (2–5 mins) | Moderate (min. 30 mins rest) |
| Flavor Depth | Surface-level | Penetrates meat |
| Ideal Texture | Crusty, crispy | Juicy, tender |
| Best Cut Match | Chicken thighs | Chicken breasts |
Try this basic BBQ dry rub:
- 1 tbsp brown sugar
- 1 tbsp smoked paprika
- 1 tsp garlic powder
- 1 tsp chili powder
- ½ tsp cumin
- Salt and pepper
Rub it generously on both sides before grilling, and you’re good to go.
If you’re flavor-obsessed, consider combining both methods: marinate first, then dust lightly with a dry rub right before grilling.
Looking for more flavor-packed combos? Don’t miss our rich, creamy Chicken Bites with Garlic Sauce another high-protein winner from our kitchen.
Grilling the Chicken to Perfection
Best grilling techniques for juicy BBQ chicken
Grilling is where your BBQ grilled chicken and rice starts to shine. A properly grilled piece of chicken delivers smoky depth, charred edges, and juicy insides—the perfect topping for your rice base. Whether you’re using a gas grill, charcoal grill, or indoor grill pan, these techniques will help you nail it every time:
1. Preheat your grill properly
Give your grill at least 10–15 minutes to reach the right temperature. For chicken, aim for medium-high heat (375°F to 450°F).
2. Use indirect heat zones
Set up two heat zones on your grill:
- Direct heat: for searing both sides (2–3 minutes per side).
- Indirect heat: for finishing the cook slowly (5–8 minutes more).
This method helps cook thicker cuts like breasts without drying them out while keeping thighs juicy and flavorful.
3. Oil your grates
Use a paper towel dipped in oil to wipe the grates. This prevents sticking and creates better grill marks.
4. Let it rest
After grilling, rest your chicken for 5–10 minutes. This helps redistribute juices before slicing and placing over your rice.
Pro Tip: Use a thermometer and cook until the internal temperature reaches 165°F in the thickest part.
Want to see another quick, flavorful way to handle chicken? Check out our 15-Minute Honey Garlic Chicken ready in less than 20 minutes!
How long should chicken cook on the grill?
Time depends on the cut, thickness, and your grill type. Here’s a simple chart to follow:
| Chicken Cut | Grill Time (per side) | Total Time | Internal Temp |
|---|---|---|---|
| Boneless Breast | 5–7 min | 10–14 min | 165°F |
| Bone-In Thighs | 6–8 min | 18–22 min | 165°F |
| Drumsticks | 8–10 min | 20–25 min | 165°F |
Cooking the Rice – The Base of BBQ grilled chicken and rice
One-pot rice cooking tips with BBQ juices
Rice isn’t just filler it’s the canvas that soaks up the smoky, sweet, and tangy BBQ chicken flavors. To make your BBQ grilled chicken and rice dish irresistible, the rice must be fluffy, flavorful, and never mushy. And yes, you can cook it all in one pot with the chicken for a hands-off, flavor-infused meal.
How to cook rice with BBQ chicken in one pot:
- Sear your chicken first: If using raw chicken, sear it in the pot with a bit of olive oil to develop crust and flavor. Then set it aside.
- Deglaze the pot: Pour in a splash of chicken broth to scrape up those golden bits. They add rich, BBQ-forward umami to your rice.
- Add aromatics and rice: Stir in minced garlic, diced onions, and rinsed rice (1 cup rice = ~3 cups cooked). Toast for 2–3 minutes.
- Add broth and BBQ flavor: Use 2 cups chicken broth and ¼ cup BBQ sauce per 1 cup of rice. It infuses flavor into every grain.
- Simmer with chicken on top: Nestle your grilled or seared chicken on top of the rice. Cover and simmer on low for 18–20 minutes.
Result? Each grain becomes a flavor sponge, pulling in the essence of smoky chicken and rich BBQ marinade perfect for any high-protein meal.
Looking for another easy one-pot dinner? Try our One Pot Creamy Beef and Garlic Butter Pasta hearty, rich, and high in protein.
What rice works best? Jasmine, basmati, or brown?
When creating the ideal BBQ grilled chicken and rice bowl, the type of rice you choose makes a big difference. Here’s how to decide based on texture, flavor, and nutrition:
| Rice Type | Texture | Flavor | Protein | Best Use |
|---|---|---|---|---|
| Jasmine | Soft, fluffy | Mild, aromatic | 4g/cup | Light, balanced bowls |
| Basmati | Drier, separate grains | Nutty | 5g/cup | Toppings-heavy dishes |
| Brown | Chewy, hearty | Earthy | 5g/cup | Whole-grain, fiber-rich meals |
Add-ins and Beans for Enhanced Flavor
Can I add different beans to this?
Absolutely. Adding beans is one of the best ways to boost both flavor and protein in your BBQ grilled chicken and rice. Not only do they complement the smokiness of grilled chicken and the fluffiness of rice, but they also bring fiber, plant-based protein, and texture to the bowl.
Top beans to add to BBQ Grilled Chicken and Rice:
- Black beans – Smoky, earthy, and rich in antioxidants.
- Pinto beans – Creamy texture, pairs well with bold BBQ sauce.
- White beans (cannellini or navy) – Mild flavor, great for soft texture lovers.
- Chickpeas – Adds a nutty bite and keeps you full longer.
How to add them:
Drain and rinse canned beans, then stir them in during the last 5–7 minutes of the rice simmer phase, or serve them as a topping after plating.
Here’s a quick comparison of bean nutrition per ½ cup:
| Bean Type | Protein | Fiber | Texture |
|---|---|---|---|
| Black Beans | 7g | 8g | Firm, hearty |
| Pinto Beans | 7g | 7g | Creamy |
| White Beans | 6g | 6g | Soft, smooth |
| Chickpeas | 6g | 5g | Nutty, dense |
One-Pot Cooking Method for BBQ Grilled Chicken and Rice
Step-by-step one-pot preparation
The true magic of BBQ grilled chicken and rice happens when everything comes together in a single pot. This cooking method allows your rice to soak up every drop of BBQ sauce, grilled chicken juices, and savory spices turning a simple protein bowl into a restaurant-worthy meal.
Here’s how to make BBQ grilled chicken and rice in just one pot:
1. Sear your chicken first
For maximum flavor, lightly brown your chicken in olive oil before setting it aside. This works whether you’re using grilled chicken breasts or BBQ chicken thighs.
2. Sauté your aromatics
In the same pot, add garlic, onions, and bell peppers. Cook until soft. These build the base of flavor that defines great BBQ grilled chicken and rice.
3. Add and toast the rice
Stir in rinsed jasmine or basmati rice. Toasting for 2–3 minutes adds a subtle nuttiness and prevents sogginess later.
4. Pour in broth and BBQ sauce
Use 2 cups broth and ¼ cup BBQ sauce per 1 cup rice. Stir well this is where the BBQ grilled chicken and rice starts getting juicy and smoky.
5. Top with chicken and simmer
Lay the grilled chicken on top of the rice. Cover and simmer for 20 minutes on low heat.
6. Rest and fluff
Once the rice is cooked, rest it with the lid on for 5 minutes. Then fluff gently and enjoy your high-protein BBQ grilled chicken and rice creation.
Looking for a creamy one-pot meal instead? Check out our One Pot Tuscan Chicken Rigatoni also high in protein and full of comfort.
Tips to avoid soggy rice or overcooked chicken
Here’s how to make your BBQ grilled chicken and rice perfect every time:
| Problem | Solution |
|---|---|
| Soggy Rice | Don’t over-stir. Use correct ratios and avoid lifting the lid too early. |
| Dry Chicken | Don’t overcook. Grill separately or finish in the pot gently. Always let it rest. |
Delicious Toppings to Elevate the Dish
What toppings for this one-pot BBQ grilled chicken and rice recipe?
Toppings are the easiest way to take your BBQ grilled chicken and rice from basic to restaurant-level. Not only do they enhance texture, but they also provide freshness, crunch, and color—plus, they let you tailor the dish to your cravings.
Top toppings to try:
- Sliced avocado – Creamy and packed with healthy fats that balance the tanginess of BBQ sauce
- Chopped green onions – Adds freshness and a subtle zing
- Pickled red onions – Offers acidity to cut through the smoky richness
- Corn kernels – Brings a sweet pop and golden color
- Diced tomatoes – A juicy, cooling contrast to the warm chicken and rice
- Shredded cheddar or Monterey Jack – Melts over the hot dish for extra indulgence
- Crispy jalapeños or fried onions – For crunch and a little kick
These toppings are especially great when meal prepping you can store them separately and layer when serving to keep textures crisp and vibrant.
Looking for inspiration? Try our Chicken Bites with Creamy Garlic Sauce for another bold-flavored dish that plays well with fresh toppings like parsley, parmesan, or lemon zest.
Fresh herbs, creamy sauces, and crunchy elements to try
A well-balanced bowl of BBQ grilled chicken and rice should hit every note: smoky, tangy, creamy, and crunchy. Here’s a simple guide to combining toppings for flavor contrast:
| Flavor Note | Suggested Topping |
|---|---|
| Fresh | Chopped cilantro, parsley, mint |
| Creamy | Greek yogurt, avocado crema, ranch drizzle |
| Crunchy | Toasted pepitas, tortilla strips, crispy shallots |
| Zesty | Lime wedges, hot sauce, pickled jalapeños |
Make-Ahead, Storage & Meal Prep Tips
How to store leftovers properly
The beauty of BBQ grilled chicken and rice is that it stores like a dream, making it a smart choice for weekly meal prep, high-protein lunches, or quick dinners on busy nights.
Here’s how to store it right:
- Fridge: Store in an airtight container for up to 4 days. Keep rice and chicken together or separate based on texture preference.
- Freezer: Cool the dish completely, portion into meal prep containers, and freeze for up to 3 months. Defrost overnight in the fridge before reheating.
- Separate toppings: Store fresh toppings (like avocado, onions, or herbs) in separate containers to maintain texture and flavor.
Label your containers with the date to avoid freezer mystery meals and always reheat to an internal temp of 165°F for food safety.
Looking for another meal prep–friendly dinner? Try our One Pot Smoky Cheddar Ranch Chicken Sausage Pasta a make-ahead favorite with serious protein power.
Reheating tips to maintain taste and texture
Want your reheated BBQ grilled chicken and rice to taste just as amazing as the first time? Follow these simple tips:
- Microwave: Add a splash of broth or water over the rice, cover loosely with a damp paper towel, and heat in 60-second intervals. Stir and check the center.
- Skillet: Add a little oil or butter to a non-stick pan, toss in your rice and chicken, and stir occasionally until hot this method revives texture best.
- Oven (best for large batches): Preheat to 350°F, cover dish with foil, and bake for 15–20 minutes.
Pro tip: Refresh flavors with an extra drizzle of BBQ sauce or a squeeze of lime after reheating.
Meal prepping with BBQ grilled chicken and rice makes sticking to your nutrition goals easier, tastier, and a lot more convenient.
Don’t miss our 15-Minute Honey Garlic Chicken another lightning-fast winner for weekday prep.
Frequently Asked Questions (FAQs)
Can I use chicken breasts?
Yes, chicken breasts are an excellent lean protein for BBQ grilled chicken and rice. They’re lower in fat than thighs and offer over 30g of protein per serving. Just be sure to marinate them and avoid overcooking grilling to 165°F and allowing them to rest keeps them juicy.
Can I add different beans to this?
Absolutely. You can add black beans, pinto beans, white beans, or even chickpeas. They increase both protein and fiber, making your BBQ grilled chicken and rice bowl more filling and nutritionally balanced.
What kind of add-ins could I add?
Popular add-ins include corn, bell peppers, zucchini, jalapeños, red onions, and even pineapple. These not only enhance flavor but also add color, texture, and nutritional value.
What toppings for this one-pot BBQ chicken and rice recipe?
Fresh herbs, avocado slices, shredded cheese, pickled onions, and tortilla strips are all fantastic toppings. These toppings add creaminess, crunch, and zesty flavor that elevate your BBQ grilled chicken and rice bowl to the next level.
A High-Protein, Flavor-Packed Winner
If you’re hunting for a high-protein dinner that’s flavorful, meal-prep friendly, and built for summer, BBQ grilled chicken and rice checks all the boxes. It’s a satisfying one-pot recipe that balances lean meat, hearty grains, and bold BBQ flavor in every bite.
Plus, it’s endlessly customizable from the beans and veggies you stir in to the toppings you load on.
Looking for more creamy, protein-packed ideas? Check out our One Pot Creamy Beef and Garlic Butter Pasta a great complement to your weekly rotation.
Get grilling, get prepping, and turn this summer staple into a year-round favorite.
Don’t miss our curated recipes on Pinterest @monroerecipes your next healthy dinner inspiration is just a pin away.
Get grilling, get prepping, and turn this summer staple into a year-round favorite.