10 Ingredient, High Protein Meal Prep Recipe | Pineapple BBQ Chicken

bbq sauce

🥗Healthier: homemade barbecue sauce

💰Cheaper: ketchup + vinegar

Homemade sauce can reduce sugar and additives.

chicken thighs

🥗Healthier: chicken breast

💰Cheaper: bone-in chicken

Breast is leaner; bone-in can be less expensive.

pineapple slices

🥗Healthier: fresh pineapple

💰Cheaper: canned pineapple

Canned is often cheaper and still flavorful.

olive oil

🥗Healthier: avocado oil

💰Cheaper: vegetable oil

Vegetable oil is often less expensive.

Chop sweet potatoes into a large dice (2 large or 3 medium sweet potatoes or 750 G).

Optional: Peel sweet potatoes, but leave skin on for nutrients; cut away any spots.

Place chopped sweet potatoes in a large bowl over a scale.

Add 1 tbsp (15 G) oil and sprinkle with salt and pepper; toss to coat.

Spray a sheet pan lightly with oil and spread potatoes across the surface, ensuring space between pieces.

Place in a 425°F (218°C) oven for 20 to 25 minutes.

Prepare broccoli (1 lb or 454 G) by tossing with salt and pepper; spread on another oiled sheet pan.

Place broccoli in the same 425°F oven for about 20 minutes or until browned, positioning it on the top shelf.

Leave oven door slightly cracked to allow steam to escape while vegetables cook.

In another bowl over a scale, add 1 tbsp (15 G) oil, 2 tsp (6 G) garlic powder, 1 tsp (3 G) pepper, and 1 tsp (6 G) salt; mix to combine.

Add 2 and 1/2 lb (1,135 G) boneless skinless chicken thighs and toss to coat with the oil and seasoning.

Heat a large skillet over medium-high heat and add chicken thighs, ensuring plenty of space between them.

Cook chicken for about 3 minutes to brown, then flip and cook for an additional 2 to 3 minutes; transfer to a plate to rest.

Continue cooking remaining chicken in batches, transferring to the plate once done.

Toss broccoli and sweet potatoes in their trays to get good color on all sides and return to the oven to finish cooking.

Chop chicken into a large dice; it can be slightly undercooked.

Return chopped chicken to the skillet to finish cooking and add color to all sides for a couple of minutes.

Add 1/4 cup (60 G) barbecue sauce to the chicken and stir to coat; cook for 1 to 2 minutes to caramelize sugars in the sauce.

Prepare 5 meal prep containers and divide each component evenly into the dishes.

Add 3 cups (420 G) pineapple chunks to each dish, dividing evenly.

Optional: Garnish with thinly sliced green onions if desired.

Seal containers with lids and store in the fridge for up to 5 days.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary