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BBQ Chicken Thighs, Zucchini, and Brown Rice Meal Prep

Total Time: About 40 Minutes | Makes 1 Serving


Looking for a quick and easy meal prep idea? This BBQ Chicken Thighs with Zucchini and Brown Rice recipe comes together with minimal ingredients and just one oven bake. It’s flavorful, balanced, and perfect for busy weeks—just prep, portion, and enjoy!


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Ingredients:

  • 4 oz chicken thighs

  • Olive oil

  • Crushed red pepper flakes

  • Italian seasoning

  • Lemon pepper seasoning

  • 1 cup chopped zucchini

  • ½ cup cooked brown rice

  • BBQ sauce of choice (for topping)


Directions:

  1. Preheat the oven to 350°F (175°C).

  2. Spray two baking sheets with non-stick spray.

  3. Slice the zucchini into small pieces and place on one baking sheet.

  4. Trim excess fat from the chicken thighs and place on the other sheet.

  5. Drizzle olive oil over the zucchini and chicken.

  6. Season both with crushed red pepper flakes, Italian seasoning, and lemon pepper.

  7. Bake for 25–30 minutes, or until the chicken reaches 165°F internal temperature and the zucchini is tender. Let both cool.

  8. Cook the brown rice (if not already prepared) according to package instructions. Let cool.

  9. Assemble the meal: combine zucchini, chicken, and rice in a bowl.

  10. Top with your favorite BBQ sauce. Enjoy!

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