Pat the chicken breasts or thighs dry with paper towels. In a medium bowl, toss the chicken with sugar-free BBQ sauce, light ranch seasoning mix, garlic powder, onion powder, salt, and pepper until evenly coated. If using chicken breasts, you can slice them into bite-sized pieces before seasoning for quicker cooking, or leave them whole and slice after cooking.

If using regular rice, combine the uncooked rice with water or chicken broth and a pinch of salt in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until the liquid is absorbed and the rice is tender. If using cauliflower rice, prepare it according to package instructions, which usually involves a quick sauté or microwave.

While the rice is cooking, heat a skillet over medium-high heat. Add a light spray of cooking oil if needed. Add the seasoned chicken to the hot skillet. Cook for 6-8 minutes per side for whole breasts, or until cooked through and no longer pink in the center. If using bite-sized pieces, cook for 5-7 minutes, stirring occasionally, until browned and cooked through. Once cooked, remove the chicken from the skillet and let it rest for a few minutes before slicing if you cooked it whole.

If you haven’t already, steam or roast your broccoli florets until tender-crisp. Thaw corn if using frozen. Halve the cherry tomatoes and thinly slice the red onion.

In a small bowl, whisk together the plain non-fat Greek yogurt, light ranch dressing, minced chives (if using), lemon juice (if using), salt, and pepper until smooth and creamy. Adjust seasoning to your liking.

Divide the cooked rice (or cauliflower rice) among serving bowls. Top with the cooked BBQ ranch chicken, steamed or roasted broccoli, corn kernels, cherry tomatoes, and sliced red onion.

Drizzle generously with the prepared ranch dressing. Add any optional toppings like fresh parsley, cilantro, shredded cheese, or hot sauce. Serve immediately and enjoy your delicious and healthy Macro Friendly BBQ Ranch Chicken Bowl!