Here’s a high-protein, bodybuilder-friendly recipe for Grilled Chicken Thighs with Roasted Brussels Sprouts and Wild Rice
packed with lean protein, complex carbs, and fiber to support muscle growth, recovery, and sustained energy!
Ingredients
For the Chicken Thighs:
- 4 boneless, skinless chicken thighs (about 6-8 oz each)
- 1 tbsp olive oil (or avocado oil)
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 1/2 tsp dried thyme
- 1/2 tsp salt
- 1/2 tsp black pepper
For the Brussels Sprouts:
- 2 cups Brussels sprouts (trimmed and halved)
- 1 tbsp olive oil
- 1/2 tsp garlic powder
- 1/4 tsp red pepper flakes (optional)
- Salt and pepper (to taste)
- Optional: 1 tbsp balsamic glaze (for finishing)
For the Wild Rice:
- 1/2 cup uncooked wild rice (or wild rice blend)
- 1 1/2 cups water or low-sodium chicken broth
- Pinch of salt
Instructions
1. Grill the Chicken Thighs:
- Preheat a grill or grill pan to medium-high heat.
- Pat chicken thighs dry and rub with olive oil. Season evenly with garlic powder, smoked paprika, thyme, salt, and pepper.
- Grill for 5-7 minutes per side, or until the internal temperature reaches 165°F (74°C). Let rest for 5 minutes.
2. Roast the Brussels Sprouts:
- Preheat the oven to 400°F (200°C).
- Toss Brussels sprouts with olive oil, garlic powder, red pepper flakes (if using), salt, and pepper. Spread on a baking sheet.
- Roast for 20-25 minutes, flipping halfway, until crispy and caramelized. Drizzle with balsamic glaze (optional) after roasting.
3. Cook the Wild Rice:
- Rinse wild rice under cold water.
- In a saucepan, combine rice, water/broth, and salt. Bring to a boil, then reduce heat to low, cover, and simmer for 40-45 minutes until tender. Fluff with a fork.
4. Assemble the Meal:
- Serve grilled chicken thighs alongside wild rice and roasted Brussels sprouts.
Macros (Per Serving)
- Calories: 500-550 kcal
- Protein: 45g (chicken thighs)
- Carbs: 40g (wild rice + Brussels sprouts)
- Fats: 18g (olive oil + chicken thighs)
Why This Meal is Great for Bodybuilders
- High-Quality Protein: Chicken thighs provide iron and B vitamins for energy and muscle repair.
- Complex Carbs: Wild rice offers fiber, magnesium, and slow-digesting carbs for sustained energy.
- Nutrient-Dense Veggies: Brussels sprouts are rich in vitamins C, K, and antioxidants.
- Balanced Macros: Ideal for post-workout recovery or a hearty meal prep option.
Pro Tips
- Meal Prep: Grill extra chicken thighs and cook a big batch of wild rice for easy weekday meals.
- Boost Flavor: Marinate the chicken in lemon juice and herbs, or add grated Parmesan to the Brussels sprouts.
- Lower Carbs: Swap wild rice for cauliflower rice or roasted sweet potatoes.
- Add Veggies: Mix in roasted carrots or bell peppers for extra fiber and color.
Enjoy this hearty, protein-packed meal to fuel your gains and keep your diet on track! 🍗🌰💪