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    Home → Recipes → Meats and Seafood

    Published: Aug 28, 2017 · Modified: Aug 19, 2020 by Caitlin · This post may contain affiliate links · Leave a Comment

    BBQ Chicken Breasts--Sunday Meal Prep

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    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!Chicken and vegetables on weber grill overhead shot

    **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

    Chicken breasts brining in container of water overhead shotThrow 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.Chicken breasts seasoned with two different types of seasoning in Tupperware container overhead shotWe 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. Spritzing chicken breasts on weber grill with water bottle Close up view of seasoned chicken breast on weber grill grates 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. 🙂 Salad in white bowl topped with chicken overhead shotChicken breast served on white plate with vegetables and 4 different saucesChicken in white bowl with cooked vegetables overhead shotLooking for a more indulgent chicken dish? Check out these other smoked chicken recipes:

    Smoked Spatchcock Chicken

    Vortex Chicken Wings

    Chicken Lollipops

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    BBQ Chicken Breasts--Sunday Meal Prep

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    • Author: The BBQ Brothers
    • Prep Time: 2 hours
    • Cook Time: 2 hours
    • Total Time: 2 hours
    • Category: Main Course
    • Method: Smoked
    • Cuisine: American
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    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

    1. 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.
    2. 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.
    3. You also want to prep your spray bottle for the smoke with 1 teaspoon sugar, 1 part apple juice and 2 parts water.
    4. 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.
    5. 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.
    6. 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.
    7. 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!)

    Did you make this recipe?

    Tag @cutsandcrumbles on Instagram and hashtag it #cutsandcrumbles

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    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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    Hey I’m Caitlin! I am the chalkboard artist, photographer, writer, and overall boss-lady behind Cuts and Crumbles! I love sharing easy recipes that are possible for any skillset and suitable for any occasion! From recipes with low-calorie ingredient swaps to more indulgent dishes and even off the grill smoked specialities, I've got you covered!

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