Not your average boring chicken! Stay on track all week with these smoked BBQ Chicken Breasts! Just add veggies for a healthy (and easy) lunch or dinner!
**Post written by The BBQ Brothers. For all meat prep, grill set up, temperature and humidity control, recommended tools, and techniques for The BBQ Brothers recipes, check out The BBQ Brothers Beginner’s Guide To Grilling first, then get to cookin!
When it comes to BBQ it isn’t always easy to find a healthy alternative. In this case we are giving you a super simple way to meal prep on a lazy Sunday. All while enjoying a good BBQ at the same time!
We want to start with a simple brine of our chicken to prevent that typical dry grilled texture. Place your chicken in something sealable (Tupperware, Ziploc bag, etc) and put in the following:
- ¼ cup apple cider vinegar
- 1 teaspoon sugar
- 1 teaspoon salt
- Enough water to cover the chicken
Throw the covered chicken in the fridge for 2-24 hours, but try not to brine any longer as the chicken will develop a ham-like texture which I find to taste strange.
You also want to prep your spray bottle for the smoke with 1 teaspoon sugar, 1 part apple juice and 2 parts water.
After the brine, remove the chicken breasts, dry them off and apply your rub. Since we are doing more of a meal prep for the week where this will be used in different dishes, I will do half with our BBQ brother's rub and the other half with Montreal Chicken seasoning, which is very common to find at your local grocery store.
We want to get them on the smoker on indirect heat at 225 F and use apple wood chips for about 2 hours, giving them a good spray from our spray bottle every 20-30 min to keep the chicken moist. You're looking for an internal temp of 160 degrees. I am not going to sauce these up as I am going to use these in different dishes throughout the week so I don’t want to overpower them with sauce. 
As you can see below we used them on several dishes throughout the week and really only had to prep our veggies when we ate dinner. So if you know you are going to have a crazy busy week and don’t want to ruin your diet, take a little time on a Sunday or Saturday and get the majority of your cooking done all while having fun and perhaps enjoying a few “light" beers. 🙂 
Looking for a more indulgent chicken dish? Check out these other smoked chicken recipes:
Recipe Card
BBQ Chicken Breasts--Sunday Meal Prep
- Prep Time: 2 hours
- Cook Time: 2 hours
- Total Time: 2 hours
- Category: Main Course
- Method: Smoked
- Cuisine: American
Description
Not your average boring chicken! Stay on track all week with these smoked BBQ Chicken Breasts! Just add veggies for a healthy (and easy) lunch or dinner!
Ingredients
Meat Used: 4 chicken breasts
Seasoning: The BBQ Brothers All-purpose BBQ rub and Montreal Chicken Seasoning
Wood Used: Apple
Grill Temperature: 225 degrees
Meat Temperature: 160 degrees
Smoke Time: 2 hours, indirect heat
Instructions
- We want to start with a simple brine of our chicken to prevent that typical dry grilled texture. Place your chicken in something sealable (Tupperware, Ziploc bag, etc) and put in ¼ cup apple cider vinegar, 1 teaspoon sugar, 1 teaspoon salt and enough water to cover the chicken.
- Throw the covered chicken in the fridge for 2-24 hours, but try not to brine any longer as the chicken will develop a ham-like texture which I find to taste strange.
- You also want to prep your spray bottle for the smoke with 1 teaspoon sugar, 1 part apple juice and 2 parts water.
- After the brine, remove the chicken breasts, dry them off and apply your rub. Since we are doing more of a meal prep for the week where this will be used in different dishes, I will do half with our BBQ brother's rub and the other half with Montreal Chicken seasoning, which is very common to find at your local grocery store.
- We want to get them on the smoker on indirect heat at 225 F and use apple wood chips for about 2 hours, giving them a good spray from our spray bottle every 20-30 min to keep the chicken moist.
- You're looking for an internal temp of 160 degrees. I am not going to sauce these up as I am going to use these in different dishes throughout the week so I don’t want to overpower them with sauce.
- Serve immediately or package for future meals!
Notes
Use the leftovers to make healthy meals all week! Just add veggies! (Meal ideas can be found in the post!)
So let us know what you think….did this recipe smoke the competition or go up in flames? Leave a comment below! 🙂
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