This Grilled Chicken with BBQ Sauce, Rice, Broccoli, Cucumber & Guacamole is the ultimate balanced power plate — smoky, tangy grilled chicken paired with fluffy rice, crisp vegetables, and creamy homemade guacamole. It’s a meal that delivers lean protein, complex carbs, fiber, and healthy fats, all in one colorful, satisfying bowl.
Whether you’re meal-prepping for the week, cooking a family dinner, or craving something fresh yet comforting, this recipe checks every box: high in flavor, nutrition, and versatility.
Ingredients Overview
Chicken
Use boneless, skinless chicken breasts or thighs for the perfect balance of tenderness and juiciness. A quick BBQ marinade infuses smoky-sweet flavor that caramelizes beautifully on the grill.
BBQ Sauce
Go for a smoky, slightly tangy BBQ sauce — either homemade or store-bought. Look for one that’s naturally sweetened (with honey or maple syrup) if you want to keep things clean.
Rice
Steamed white or brown rice serves as the hearty base, soaking up all the BBQ juices. For extra protein and fiber, try quinoa or cauliflower rice for a low-carb option.
Broccoli
Lightly steamed or roasted broccoli florets add crunch, color, and a dose of vitamins. Cooking them just until bright green keeps them tender but crisp.
Cucumber
Freshly sliced cucumber brings cooling contrast to the warm BBQ chicken and creamy guacamole — a refreshing crunch that balances the plate.
Guacamole
Homemade guacamole ties everything together with creamy richness. Ripe avocados mashed with lime juice, garlic, cilantro, and a touch of salt create a satisfying, heart-healthy side.
Step-by-Step Instructions
1. Marinate the Chicken
In a bowl, whisk together:
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2 tablespoons BBQ sauce
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1 tablespoon olive oil
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1 clove garlic, minced
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Juice of ½ lime
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Pinch of salt and pepper
Add 2 chicken breasts (about 1 lb total) and coat evenly. Marinate for at least 30 minutes (or up to 6 hours for deeper flavor).
2. Grill the Chicken
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Preheat your grill or grill pan to medium-high heat.
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Grill chicken for 5–6 minutes per side, brushing occasionally with extra BBQ sauce.
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Internal temperature should reach 165°F (74°C).
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Let rest for 5 minutes before slicing.
Alternative: You can also bake at 400°F (200°C) for 20–25 minutes or pan-sear over medium heat.
3. Cook the Rice
While the chicken cooks, prepare 1 cup rice according to package directions.
Optional: Stir in a teaspoon of olive oil, a squeeze of lime juice, or chopped herbs for flavor.
4. Prepare the Broccoli
Steam or blanch 2 cups broccoli florets for 3–4 minutes, until vibrant green and just tender.
Drain and season lightly with salt, pepper, and a drizzle of olive oil.
5. Make the Guacamole
In a small bowl, mash together:
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1 large ripe avocado
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Juice of ½ lime
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1 small garlic clove, minced
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1 tablespoon fresh cilantro, chopped
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Salt and pepper to taste
Optional: Add diced tomato or red onion for extra texture.
6. Assemble the Plate
In a shallow bowl or meal-prep container, arrange:
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A bed of rice
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A portion of grilled BBQ chicken, sliced
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Steamed broccoli
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Sliced cucumber on the side
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A generous scoop of guacamole
Drizzle with extra BBQ sauce and a squeeze of lime for brightness.
Tips, Variations, and Substitutions
Tips
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Marinate early: Even 30 minutes makes a huge difference in tenderness.
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Rest the chicken: Keeps it juicy after grilling.
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Meal prep friendly: Assemble bowls and refrigerate up to 4 days; store guacamole separately.
Variations
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Spicy BBQ Bowl: Add chili flakes or chipotle sauce to your BBQ sauce.
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Tex-Mex Twist: Swap rice for quinoa and add black beans and corn.
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Low-Carb Version: Replace rice with cauliflower rice and skip the beans.
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Mediterranean Version: Use tzatziki instead of guacamole, and drizzle with lemon-herb dressing.
Substitutions
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Chicken → Turkey, shrimp, or tofu
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BBQ Sauce → Teriyaki, honey-mustard, or yogurt-based marinade
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Broccoli → Asparagus, zucchini, or spinach
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Guacamole → Hummus or avocado slices
Serving Ideas & Occasions
This dish is incredibly versatile and perfect for any setting:
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Meal prep lunches: Portion into containers and refrigerate for grab-and-go meals.
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Family dinners: A healthy, balanced option everyone will love.
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Post-workout meal: High in protein and complex carbs for muscle recovery.
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Outdoor grilling: Double the recipe for a crowd-pleasing summer BBQ bowl.
Pair with:
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Sparkling water with lime or iced green tea
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A side salad with lemon vinaigrette
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Roasted sweet potatoes for extra complex carbs
Nutritional & Health Notes
A perfectly balanced plate offering lean protein, complex carbs, fiber, and healthy fats.
Per Serving (1 of 2):
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Calories: ~550
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Protein: 40g
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Fat: 20g
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Carbohydrates: 45g
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Fiber: 8g
Health Highlights:
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High Protein: Grilled chicken supports muscle growth and satiety.
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Heart-Healthy Fats: Avocado and olive oil provide essential monounsaturated fats.
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Fiber & Vitamins: Broccoli and cucumber add antioxidants, vitamin C, and hydration.
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Gluten-Free & Refined Sugar-Free: Clean, natural ingredients with minimal processing.
Frequently Asked Questions
1. Can I make this ahead of time?
Yes! Cook and assemble everything except the guacamole — add that fresh before eating. Keeps up to 4 days in the fridge.
2. Can I meal prep and freeze it?
The chicken and rice freeze well. Add the veggies and guacamole fresh after reheating.
3. What if I don’t have a grill?
You can pan-sear the chicken over medium heat or bake it at 400°F for 20–25 minutes.
4. How can I make this vegetarian?
Swap grilled chicken for marinated tofu, tempeh, or grilled halloumi cheese.
5. How can I make the guacamole last longer?
Add extra lime juice and store it in an airtight container with plastic wrap pressed directly on the surface.
