Not your average boring chicken! Stay on track all week with these smoked BBQ Chicken Breasts. Just add vegetables for a healthy, easy lunch or dinner.
Post written by The BBQ Brothers. For detailed guidance on meat prep, grill setup, temperature and humidity control, recommended tools, and techniques for The BBQ Brothers recipes, consult their Beginner’s Guide to Grilling before you start.
Finding a healthy BBQ option can be a challenge, but these smoked BBQ chicken breasts are a simple, flavorful solution—perfect for Sunday meal prep. You’ll spend a little time up front and have ready-to-use protein for salads, bowls, wraps, or quick dinners all week.
Begin with a basic brine to keep the chicken moist and prevent the dry texture that often comes from grilling. Place the chicken in a sealable container (Tupperware, Ziploc bag, etc.) and add:
- ¼ cup apple cider vinegar
- 1 teaspoon sugar
- 1 teaspoon salt
- Enough water to cover the chicken
Refrigerate the covered chicken for 2–24 hours. Avoid brining longer than 24 hours, as prolonged brining can alter the texture and create an unpleasant, ham-like taste.
Prepare a spray bottle to mist the chicken while it smokes: combine 1 teaspoon sugar with 1 part apple juice and 2 parts water. This spritz will help maintain moisture and add a light sweetness to the smoke ring.
After brining, remove the breasts, pat them dry, and apply your seasoning. For versatile meal prep, split the batch: season half with an all-purpose BBQ rub and the other half with Montreal chicken seasoning—both work great and keep the flavor flexible for different meals.
Set up the smoker for indirect heat at 225°F and use apple wood chips for a mild, fruity smoke. Smoke the chicken for about two hours, spritzing every 20–30 minutes to keep the surfaces moist. Aim for an internal temperature of 160°F. For meal-prep purposes, we skip adding sauce so the chicken remains versatile and doesn’t overpower different dishes.
Once smoked and rested, these breasts are ready to use in multiple meals. We used them across several dishes during the week—salads, bowls, and plates—so most nights we only needed to prepare vegetables. If you expect a busy week but want to stick to healthy eating, spending a couple of hours on the weekend to smoke a batch of chicken is a great strategy. Enjoy the process, and maybe a light beer while you work! 🙂
Use leftovers to build healthy meals all week—just add vegetables. Below are some other smoked chicken ideas if you want a more indulgent option:
Smoked Spatchcock Chicken
Vortex Chicken Wings
Chicken Lollipops
BBQ Chicken Breasts — Sunday Meal Prep
- Author: The BBQ Brothers
- Prep Time: 2 hours
- Cook Time: 2 hours
- Total Time: 2 hours
- Category: Main Course
- Method: Smoked
- Cuisine: American
Description
Smoked BBQ chicken breasts that are juicy, flavorful, and ideal for meal prep. Prepare once and enjoy healthy meals all week.
Ingredients
Meat: 4 chicken breasts
Seasonings: All-purpose BBQ rub and Montreal Chicken seasoning
Wood: Apple
Grill temperature: 225°F
Target internal temperature: 160°F
Smoke time: 2 hours, indirect heat
Instructions
- Make a simple brine to keep the chicken juicy: combine ¼ cup apple cider vinegar, 1 teaspoon sugar, 1 teaspoon salt, and enough water to cover the breasts. Place the chicken in a sealable container with the brine.
- Refrigerate the brined chicken for 2–24 hours. Do not brine longer than 24 hours to avoid an off texture.
- Mix the spritz for smoking: 1 teaspoon sugar, 1 part apple juice, and 2 parts water. Fill a spray bottle and set aside.
- Remove chicken from the brine, pat dry, and apply your chosen rubs. For variety, split the batch between an all-purpose BBQ rub and Montreal chicken seasoning.
- Smoke on indirect heat at 225°F using apple wood chips. Smoke for about 2 hours, spritzing every 20–30 minutes to maintain moisture.
- Cook until the internal temperature reaches 160°F. Allow the breasts to rest before slicing. If you plan to use the chicken in different dishes during the week, skip heavy sauce so the flavor stays versatile.
- Serve immediately or portion and refrigerate for meal prep.
Notes
Leftover smoked chicken is ideal for salads, bowls, wraps, and quick dinners—just add vegetables. Store in airtight containers in the refrigerator and use within a few days for best quality.
Let us know how it went—did this recipe smoke the competition or go up in flames? Leave a comment below!