High Protein Baked BBQ Chicken
Get ready to savor the bold, smoky flavors of High Protein Baked BBQ Chicken—a quick, nutritious, and utterly delicious dinner option perfect for fueling your body with lean protein! This easy recipe features tender chicken breasts coated in a zesty homemade spice rub, marinated in rich BBQ sauce for maximum flavor, and baked to juicy perfection. The finishing touch is a sticky, caramelized BBQ glaze brushed on during the final minutes of cooking. With a speedy prep time and straightforward steps, this dish is ideal for meal preppers and busy cooks alike. Pair it with your favorite vegetables or salad for a wholesome, high-protein meal that’s as satisfying as it is simple to make. Perfect for those seeking bold barbecue flavors without the grill!
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Recipe Information
Ingredients
- 4 pieces chicken breast
- 1 cup BBQ sauce
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Preheat your oven to 400°F (200°C).
In a small bowl, combine the garlic powder, onion powder, paprika, salt, and black pepper. Mix well to make a spice rub.
Pat the chicken breasts dry with paper towels. Rub olive oil over each piece of chicken, then coat evenly with the spice mixture.
Place the seasoned chicken breasts in a large resealable plastic bag or a shallow dish. Pour 1/2 cup of BBQ sauce over the chicken, making sure each piece is well-coated. Seal the bag or cover the dish, and let it marinate in the refrigerator for at least 1 hour, or up to overnight for best results.
After marinating, remove the chicken from the refrigerator. Arrange the chicken breasts in a single layer in a baking dish or on a lined baking sheet.
Bake the chicken in the preheated oven for 25-30 minutes, or until the internal temperature reaches 165°F (75°C) and the juices run clear when the chicken is pierced with a fork.
During the last 5 minutes of baking, brush the remaining 1/2 cup of BBQ sauce over the chicken for a sticky, flavorful glaze.
Remove the chicken from the oven and let it rest for 5 minutes before slicing.
Serve the baked BBQ chicken hot with your choice of sides, such as steamed vegetables or a fresh salad, for a complete high-protein meal.
Nutrition Facts
Calories |
426 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.2 g | 17% | |
| Saturated Fat | 2.7 g | 13% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 148 mg | 49% | |
| Sodium | 554 mg | 24% | |
| Total Carbohydrate | 18.0 g | 7% | |
| Dietary Fiber | 2.2 g | 8% | |
| Total Sugars | 14.9 g | ||
| Protein | 56.0 g | 112% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 72 mg | 6% | |
| Iron | 2.2 mg | 12% | |
| Potassium | 606 mg | 13% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
