Oven Baked BBQ Chicken and Veggies Meal Prep

Oven Baked BBQ Chicken and Veggies Meal Prep

Today, we’re super excited to share our Oven Baked BBQ Chicken meal prep idea with you! Barbecue chicken is an American classic and for good reason. The tangy flavor of BBQ sauce with juicy chicken makes for a mouth-watering combination. And don’t you love when the sauce caramelizes on the chicken skin?! Nothing says freedom like digging into a flavorful entree like this and enjoying it with family.

Oven Baked BBQ Chicken and Veggies Meal Prep

Bursting with classic BBQ flavors that taste (and look) like it was just freshly grilled, you’ll love this easy, oven-baked BBQ chicken and veggies meal prep recipe! 

Oven Baked BBQ Chicken and Veggies Meal Prep

How long will Oven Baked BBQ Chicken and Veggies last for?

Our meal prep recipe for Oven Baked BBQ Chicken yields a whopping six servings! Perfect for the next family gathering in the backyard. Please note that cooked chicken and veggies last up to 4 days in the refrigerator. Baked potatoes last 5-7 days in the fridge. 

Can Oven Baked BBQ Chicken and Veggies be frozen?

Yes, you can freeze oven-baked BBQ chicken. This meal prep recipe lasts in the freezer for up to 3 months. When you’re ready to freeze leftovers, simply put them into a freezable meal prep container or freezer bag

Pro tip: oven-baked BBQ chicken holds up even better in a vacuum-sealed bagThe chicken is the star of the show, but the vegetables are great supporting actors! With that said, you can freeze baked potatoes and the other vegetables used in this meal prep recipe.

Oven Baked BBQ Chicken and Veggies Meal Prep

How do you make Oven Baked BBQ Chicken and Veggies?

Moisture and having big, bold flavor is the key to great BBQ chicken. Prep time is only 15 minutes and your oven does the rest. The fun part is watching the meal come together as its cooking. Plus, your home will smell like a bonafide BBQ restaurant!

To prep this meal, start with mixing vegetables, oil, and seasonings in a bowl. Once mixed all together, place on a sheet pan. Then prepare the chicken by patting the thighs dry to remove excess water. Rub on seasonings and BBQ rub. Place the chicken thighs in a cast-iron skillet and bake for a total of 45 minutes. 

After the chicken bakes, remove it from the oven and add BBQ sauce. Broil the oven-baked BBQ chicken on the top oven rack for 3-5 minutes. Let chicken rest and vegetables cool for ten minutes. After that, serve, devour, and save the rest! 

Oven Baked BBQ Chicken and Veggies Meal Prep

How to portion Oven Baked BBQ Chicken and Veggies?

For meal prepping, put the entree in a 3-compartment meal prep container. Add the chicken thigh and veggies. Toss in some tomatoes, carrots, green beans and a handful of asparagus. Then add a baked potato in each container. 

More Baked Chicken meal prep recipes:

Of course, we have more easy and delicious similar chicken recipes! Check out these other meal prep ideas: 

Other tips for making Baked BBQ Chicken:

For the best possible result for this meal prep recipe, follow this advice: 

  1. Use BBQ rub AND sauce for a smokey, straight-off-the-grill taste.
  2. If you enjoy this meal from the freezer, defrost the chicken in your refrigerator one day before. 
  3. You can freeze baked potatoes. When you heat them, the ideal internal temperature is 165 degrees Fahrenheit. Be sure to check with a food thermometer
  4. If you plan on freezing cooked vegetables, don’t cook them completely so they retain some of that crunch.

Oven Baked BBQ Chicken and Veggies Meal Prep

Oven-Baked BBQ Chicken and Veggies Meal Prep Ingredients:

  • 2 lbs. Chicken Thighs (bone-in, skin-on)
  • 4 Small Russet Potatoes (cut Hasselback style)
  • 1 Bunch Asparagus (cut in half and ends trimmed)
  • 4 Large Carrots (halved lengthwise)
  • 3 Minced Garlic Cloves
  • 1/2 C. Grape Tomatoes (optionally on the vine)
  • 2 C. Fresh Green Beans (trimmed)
  • 1 C. Smokey BBQ Sauce (use Whole30 compliant, if needed)
  • 1/4 C. BBQ Style Spice Rub (use Whole30 complaint, if needed)
  • 2 Tbsp. Dried Thyme
  • 2 Tbsp. Dried Rosemary
  • 3 Tbsp. Avocado Oil (1 Tbsp. for greasing sheet pans, 1 Tbsp. for the skillet, 1 Tbsp. for tossing veggies)
  • 1 tsp. Himalayan Pink Salt
  • 1 tsp. Ground Black Pepper
  • Optional: Lime wedges; fresh Italian parsley

Meal Prep on Fleek x Goodcook recommended Meal Prep Containers

Oven Baked BBQ Chicken and Veggies Meal Prep

Oven Baked BBQ Chicken and Veggies Meal Prep

Oven Baked BBQ Chicken and Veggies Meal Prep

Bursting with classic BBQ flavors that taste (and look) like it was just freshly grilled, you’ll love this easy, oven-baked BBQ chicken and veggies meal prep recipe! 
Prep Time: 15 minutes
Cook Time: 1 hour
Total Time: 1 hour 15 minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Chicken, Meal Prep
Servings: 6 meals

Ingredients

  • 2 pounds chicken thighs bone-in, skin-on
  • 4 small russet potatoes cut Hasselback style
  • 1 bunch Asparagus cut in half and trimmed
  • 4 large Carrots halved lengthwise
  • 3 cloves garlic minced
  • 1/2 cup Grape Tomatoes
  • 2 cup fresh green beans trimmed
  • 1 cup Smokey BBQ Sauce use whole30 compliant if needed
  • 1/4 cup BBQ style spice rub use whole30 compliant if needed
  • 2 tbsp fried thyme
  • 2 tbsp dried rosemary
  • 3 tbsp avocado oil Divided
  • 1 tsp Sea Salt
  • 1 tsp ground black pepper

Instructions

  • Preheat oven to 400℉ and line 2 large baking sheets with foil, greased with avocado oil.
  • In a large bowl, toss together veggies, 1 tablespoon oil, dried thyme, dried rosemary, garlic, salt, and pepper until well-coated. Layout veggies on sheet pans, potatoes, and carrots on the same pan, while green beans, tomatoes, asparagus on the other sheet pan.
  • Prepare chicken by patting dry with a paper towel and season with BBQ Rub, spreading rub in an even layer all over the chicken thighs.
  • Next, place chicken thighs into a cast-iron skillet, skin side up and place on middle oven rack. Cook for ~20 minutes, then flip and place back into the oven for another ~25 minutes, or until chicken has been fully cooked (internal temperature reaching 165℉).
  • While the chicken cooks, place sheet pan with potatoes and carrots in oven — roast for ~45 minutes, or until tender, but firm. After potatoes and carrots have cooked for 20-25 minutes, place sheet pan of remaining veggies in the oven and let cook until green veggies are vibrant and tender (~15-20 minutes).
  • Now, remove chicken from oven, drain off excess juices. Then, pour bbq sauce over chicken and evenly spread bbq sauce all over each piece of chicken until well-coated (making sure to finish with chicken thighs skin side up). Place on top oven rack and turn on broil. Let broil for 3-5 minutes, or until sauce is thickened, bubbling, and lightly charred/caramelized. Once cooked, let chicken rest for 10 minutes before cutting.
  • When everything else has finished cooking, serve bbq chicken over a bed of mixed roasted veggies.
  • Serve, store, and enjoy!

Notes

Nutrition for 1 out of 6 servings:
38.3g Protein | 53.1g Carbs | 25.6g Fat | 7.9g Fiber | 575 Calories
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Be the first to comment on "Oven Baked BBQ Chicken and Veggies Meal Prep"

Leave a comment

Your email address will not be published.


*


This site uses Akismet to reduce spam. Learn how your comment data is processed.