Here’s a high-protein, nutrient-packed recipe for Grilled Chicken with Roasted Butternut Squash and Kale
perfect for bodybuilders seeking a balanced, muscle-friendly meal rich in lean protein, complex carbs, and fiber!
Ingredients
For the Grilled Chicken:
- 2 boneless, skinless chicken breasts (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 Roasted Butternut Squash:
- 3 cups butternut squash (peeled and cubed)
- 1 tbsp olive oil
- 1/2 tsp cinnamon (optional, for warmth)
- Salt and pepper (to taste)
For the Sautéed Kale:
- 4 cups fresh kale (stems removed, chopped)
- 1 tsp olive oil
- 2 garlic cloves (minced)
- 1 tbsp lemon juice
- Salt and pepper (to taste)
Instructions
1. Grill the Chicken:
- Preheat a grill or grill pan to medium-high heat.
- Pat chicken breasts 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 before slicing.
2. Roast the Butternut Squash:
- Preheat the oven to 400°F (200°C).
- Toss butternut squash with olive oil, cinnamon (if using), salt, and pepper. Spread on a baking sheet.
- Roast for 25-30 minutes, flipping halfway, until tender and caramelized.
3. Sauté the Kale:
- Heat olive oil in a skillet over medium heat. Add garlic and sauté for 30 seconds until fragrant.
- Add kale and cook for 3-4 minutes until wilted. Stir in lemon juice, salt, and pepper.
4. Assemble the Meal:
- Serve grilled chicken alongside roasted butternut squash and sautéed kale.
Macros (Per Serving)
- Calories: ~450-500 kcal
- Protein: ~45g (chicken)
- Carbs: ~35g (butternut squash + kale)
- Fats: ~12-15g (olive oil + chicken)
Why This Meal is Great for Bodybuilders
- Lean Protein: Chicken breast fuels muscle repair and growth.
- Complex Carbs: Butternut squash provides sustained energy and fiber for digestion.
- Nutrient-Dense Greens: Kale is rich in vitamins (A, C, K), iron, and antioxidants.
- Balanced Macros: Perfect for post-workout recovery or meal prep.
Pro Tips
- Meal Prep: Grill extra chicken and roast a big batch of butternut squash for quick weekday meals.
- Boost Flavor: Add a sprinkle of Parmesan to the kale or a drizzle of balsamic glaze on the squash.
- Lower Carbs: Swap butternut squash for roasted zucchini or cauliflower.
- Extra Protein: Serve with a side of Greek yogurt or a boiled egg.
Enjoy this clean, protein-packed meal to fuel your gains and keep your diet on track! 🍗🎃💪