Meal Prep BBQ Chicken & Corn Rice Bowl — 42g Protein, Under $4
This bowl takes the comfort of backyard BBQ flavours and turns it into a meal prep lunch that holds up beautifully across the week. Shredded chicken tossed in a tangy, slightly sweet BBQ sauce sits over fluffy rice with sweet corn and black beans, all finished with a scattering of fresh cilantro. It is bold, satisfying, and the kind of bowl that makes a Tuesday lunch feel like a small event. The chicken stays moist through reheating thanks to the sauce, and the corn and beans add colour, texture, and extra protein without adding meaningful cost. At 42 grams of protein and under four dollars, this is comfort food that fits the budget.
Ingredients
Method
- Cook the rice: combine rinsed rice and water in a small saucepan. Bring to a boil, reduce to low, cover, and simmer for 15 minutes. Rest covered for 5 minutes, fluff, and allow to cool.
- If starting with raw chicken, cook and shred it now. Rotisserie chicken can be shredded directly.
- In a bowl, toss the shredded chicken with the BBQ sauce until evenly coated.
- Warm the corn and black beans together in a small pan for 2–3 minutes, or use them straight from the can or freezer if serving cold later.
- Once the rice has cooled, layer into a meal prep container: rice as the base, BBQ chicken on top, corn and black beans arranged alongside, diced red onion scattered over.
- Allow everything to cool completely before sealing.
- To serve: reheat for 90–120 seconds, stirring halfway through to distribute the sauce. Top with cilantro, lime, and jalapeño if using.
Notes
Buying a larger bottle of BBQ sauce brings the per-serving cost down significantly compared to small bottles, and it keeps for months in the fridge once opened. Frozen corn is typically cheaper than canned and has no added sodium, making it the better choice when available. Rotisserie chicken remains the fastest and most economical way to get shredded chicken for bowls like this — one bird covers several meals across the week.
