Lean BBQ Chicken & Veggie Bowl
10 min prep15 min cookEasy

Lean BBQ Chicken & Veggie Bowl

Sticky sugar-free BBQ glazed chicken over a 50/50 rice-cauliflower base with crunchy cashews

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A sweet and savory chicken bowl featuring tender, juicy chicken breast coated in a sticky sugar-free BBQ glaze, served over a 50/50 blend of real basmati rice and cauliflower rice for massive volume with minimal carbs. Steamed broccoli and carrots round out the plate with color and nutrients. 365 calories, 52g of protein, and only 6g of fat.

📊Nutrition

Per serving

0kcalCalories
0gProtein
0gFats
0gCarbs

🧾Ingredients

0/12

The 50/50 Base

  • 50gCooked basmati or jasmine rice
  • 100gCauliflower riceMixing real rice with cauliflower rice tricks your brain into feeling a massive carb bowl for a fraction of the calories

Chicken & Veggies

  • 160gFresh chicken breast, cut into bite-sized pieces
  • 50gRed bell pepper, sliced into thin strips
  • 40gZucchini, sliced into thin strips
  • 30gCarrot, julienned or sliced thin
  • as neededZero-calorie cooking spray
  • to tasteSalt and black pepper

Sticky Glaze & Topping

  • 2 tbspSugar-free BBQ sauceRemoves the heavy high-fructose corn syrup load of standard restaurant sauces
  • 1 tspSugar-free maple syrup or liquid sweetenerReplaces honey — keeps the sauce thick and sweet without the sugar spike
  • 1 tspLow-sodium soy sauceAdds savory depth to the BBQ glaze
  • 10gRaw cashews, roughly chopped

👨‍🍳Method

1

Prep the Base

5 min

Steam or microwave your cauliflower rice until tender. Toss it together in a bowl with your 50g of cooked regular white rice. Set aside and keep warm.

💡The cauliflower rice blends seamlessly with the regular rice — most people can't tell the difference once it's under the saucy chicken!
2

Cook the Chicken

5 min

Heat a non-stick wok or large skillet over medium-high heat. Coat it lightly with zero-calorie cooking spray. Add the diced chicken breast, season lightly with salt and pepper, and stir-fry for 4-5 minutes until golden brown and cooked completely through. Remove the chicken from the pan and set aside.

3

Sizzle the Veggies

4 min

Lower the heat to medium. Give the pan one more quick spray of cooking oil and toss in the red bell pepper, zucchini, and carrots. Stir-fry for 3-4 minutes until the vegetables are tender but still have a nice crunch.

💡Keep the veggies slightly undercooked — they should snap when bitten, not be mushy.
4

Glaze it Up

2 min

Return the cooked chicken to the wok with the vegetables. In a small cup, mix the sugar-free BBQ sauce, sugar-free syrup, and soy sauce. Pour this mixture over the chicken and veggies. Toss continuously for 1-2 minutes until the sauce bubbles, reduces, and creates a thick, sticky glaze over everything.

💡Let the sauce bubble and reduce slightly — this concentrates the flavor and makes it sticky enough to coat every piece.
5

Assemble and Garnish

1 min

Place your 50/50 rice blend at the bottom of a serving bowl. Spoon the sticky BBQ chicken and vegetable mix directly over the top. Sprinkle the 10g of crushed cashews over the dish to perfectly match the crunchy topping in the photo. Serve hot!

💡For extra visual appeal, add a sprinkle of sesame seeds and chopped spring onions on top!
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