Grilled BBQ Chicken Rice Bowls with Spiced Rub and Kale Slaw
Hearty meal prep bowls featuring spice-rubbed grilled chicken breast glazed with barbecue sauce, served over fluffy white rice with tangy kale coleslaw and seasoned black beans. The dry rub combines warm spices like thyme, allspice, and cayenne for depth, while grilled corn adds smoky sweetness. Perfect for weekly meal prep or casual dinners when you want something satisfying yet fresh. The colorful components make it visually appealing and nutritionally balanced.
Ingredients
- 1 ½ cups white ricequinoa1:1gluten-freeproteinFull guide →
- 3 cups water
- 2 teaspoons dried thyme
- ½ teaspoon allspice
- ¼ teaspoon nutmeg
- ¼ teaspoon cinnamon
- ¼ teaspoon cayenne
- 1 teaspoon garlic
- ¼ teaspoon pepper
- ¼ teaspoon salt
- 2 lbs boneless chicken breast, skinlesschicken thighs1:1budgetFull guide →
- ⅓ cup bbq sauceteriyaki sauce1:1asianFull guide →
- 4 cups raw kale coleslawcabbage slaw1:1budget
- ¼ cup lime juice
- ¼ cup apple cider vinegar
- 2 teaspoons honey
- ½ onion thinly sliced
- ¼ cup cilantro, chopped
- 15 oz canned black beans, rinsedpinto beans1:1preferenceFull guide →
- 2 ears corn, shucked
- 1 teaspoon cumin
- ½ lime juiced
- homemade ranch dressing
- avocado
- lime juice
Instructions
- 1
Preheat grill and cook rice with water in saucepan until light and fluffy
- 2
Mix all chicken spices in small bowl and rub evenly over chicken breasts
- 3
Grill chicken breasts and corn, rotating corn every five minutes
- 4
Flip chicken at 8 minutes, add half the bbq sauce, continue grilling until internal temperature reaches 165F
- 5
Combine all coleslaw ingredients in large bowl, mix well and refrigerate
- 6
Mix black beans with cumin and lime juice in medium bowl
- 7
Remove chicken and corn from grill
- 8
Cut chicken into cubes and toss with remaining bbq sauce
- 9
Distribute chicken, corn mixture, slaw, and rice evenly into bowls
Tips
Make rice ahead and let it cool completely before assembling bowls to prevent wilting the greens.
Double the spice rub recipe and store extra for quick weeknight chicken prep.
Char the corn slightly for extra smoky flavor that complements the bbq sauce.
Good to Know
Refrigerate assembled bowls up to 4 days. Keep components separate for best texture.
Cook all components up to 2 days ahead. Assemble just before serving for optimal freshness.
Serve at room temperature or lightly warmed. Add fresh avocado and lime just before eating.
Common Mistakes
Let rice cool completely before assembling to avoid wilting greens.
Check chicken internal temperature to avoid overcooking and drying out.
Keep coleslaw chilled until serving to maintain crispness.
Substitutions
Gluten-Free Swaps
General Alternatives
FAQ
Can I use frozen corn instead of fresh?
Yes, thaw frozen corn and pat dry before grilling, or char it in a hot skillet for 3-4 minutes instead of grilling.
What if I don't have a grill?
Use a grill pan or bake chicken at 425F for 20-25 minutes until 165F internal temperature. Char corn in a hot skillet.
How long will these bowls keep in the fridge?
Assembled bowls keep 3-4 days refrigerated. For best quality, store components separately and assemble when ready to eat.