BBQ Chicken Thighs with Roasted Carrots & Quinoa

Pat chicken thighs dry with paper towels. Season both sides generously with salt and black pepper.

In a medium bowl, whisk together barbecue sauce, minced garlic, honey, and an extra pinch of salt. Reserve half the marinade in a sealed container for later — this is your finishing glaze.

Toss the remaining marinade with the chicken thighs until fully coated. Transfer to a zip-lock bag or shallow dish, press out air, and refrigerate for at least 30 minutes (or up to 24 hours for maximum flavor penetration).

Add rinsed quinoa, water, and salt to your rice cooker. Cook on the white rice setting or standard cycle until the cooker switches to warm.

Fluff with a fork, then stir in fresh lemon juice. Transfer to MealPrepContainers and let cool slightly before portioning.

Preheat oven to 400°F (200°C). Arrange carrot sticks on a baking sheet in a single layer. Drizzle with olive oil, season with salt and pepper, and toss to coat evenly.

Roast for 20–25 minutes, flipping halfway through, until tender and lightly caramelized at the edges. Set aside to cool.

Heat a cast-iron or oven-safe skillet over medium-high heat. Add a splash of olive oil.

Sear marinated chicken thighs skin-side down for 4–5 minutes until golden and crispy. Flip once, then brush generously with the reserved BBQ marinade.

Transfer the skillet to the oven at 400°F (200°C) and roast for 12–15 minutes, basting once more halfway through, until internal temperature reaches 165°F (74°C).

Rest the chicken for 5 minutes before portioning. This step is non-negotiable — it keeps the meat juicy when reheated.

Divide quinoa evenly among 4–5 MealPrepContainers. Arrange roasted carrots alongside each portion.

Place 1–2 chicken thighs per container. Drizzle any pan juices left in the skillet over the top.

Sprinkle fresh parsley over each container. Seal, label with the date, and refrigerate. Keeps for 5 days. Reheat in the microwave for 2–3 minutes or in a 350°F oven for 15 minutes until heated through.