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BBQ Chicken & Red Onion Cilantro Quinoa

Course Main Course
Keyword bbq chicken, meal prep, quinoa
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 3
Calories 435 kcal
Author jamiesondiaries


  • 1.5 lbs Chicken Breast
  • 3/4 cup Quinoa (dry)
  • 3 cups Chicken Stock
  • 2 heads Broccoli
  • 1/3 cup Red Onion diced
  • 1/2 cup Cilantro roughly chopped
  • 6 Tbsp BBQ Sauce
  • 1 tsp Olive Oil
  • 1 tsp Onion Powder split in two
  • 1 tsp Garlic Powder split in two
  • 1 tsp Poultry Seasoning split in two
  • 1 tsp Paprika split in two
  • 1/4 tsp Cinnamon split in two
  • 1/4 tsp Cayenne Pepper split in two
  • Salt & Pepper to taste


  1. Preheat your oven to 350 degrees.

  2. Follow the instructions here for the roasted broccoli. *Adjust the cook time an extra 5-7 minutes since the oven is on a lower degree*

  3. Season the chicken breasts with onion powder, garlic powder, paprika, poultry seasoning, cinnamon, salt, pepper, and cayenne pepper (is using). Make sure the chicken breasts are evenly and generously covered. 

  4. Bake the chicken for 25-30 minutes. (Check on them half way through to be sure they aren’t burning.)

  5. While the chicken bakes, pour your quinoa and chicken stock in a medium pot. Cook uncovered on high heat until it begins to boil. Then cover with a lid and reduce heat to low. Let cook for 15-20 minutes or until cooked through. 

  6. Sauté the diced red onion in a pan on medium heat with 1 tsp of olive oil until translucent. Add the cooked onion and chopped cilantro to the cooked quinoa in the pot. Mix the ingredients together well and season with salt and pepper to your taste. 

  7. Divide your baked chicken, red onion and cilantro quinoa, and roasted broccoli into three meal prep bowls.

  8. Pour the recommended serving size of bbq sauce on top of the chicken and spread on the chicken to evenly coat the top. I recommend the G Hughes BBQ sauce line. Low carbs, sugar and calories! 

    You now have three meals prepped!