Hit your macros in minutes with a quick, cheap, and healthy microwave lunch recipe! This BBQ Sriracha Chicken or Tuna & Rice recipe has a ton of flavor, is packed with protein, and super easy to make with common ingredients.
For this recipe all you’re going to need is a bowl big enough to fit all of your ingredients in and a microwave. If you don’t have a microwave, here’s a link to the one I’ve been using and recommend.
Add right into your bowl 1 or 2 5 ounce cans of either tuna or chicken. However many cans you use is completely up to you and your macros that day!
Take out and microwave your choice flavor brown rice. I complimented the canned chicken and used a :90 second chicken brown rice today.
Continue by adding into your bowl 1 serving or 1 cup of your microwaved brown rice, 1/4 teaspoon of lemon pepper, 1 tablespoon of olive oil, 2 tablespoons of bbq sauce, and 3 teaspoons of chili sauce.
Bored of the flavor? Try using other various flavored microwave brown rices such as whole grain medley!
Mix all of those together. You can stop mixing once your bbq Sriracha chicken or tuna & rice looks fully incorporated.
This recipe may not be the prettiest but it’s guaranteed to be quick, cheap, and absolutely delicious! Let us know some of your favorite ways to prep this one in the comments below.
Ready for a quick and healthy dessert? Try a Low Carb Microwave Cheesecake!
BBQ Sriracha Chicken or Tuna & Rice
What We Used
The Protein Chef is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.
Ingredients
- 1-2 Cans Tuna - or Chicken
- ¼ Teaspoon Lemon Pepper
- 1 Tablespoon Olive Oil
- 1 Cup Rice - :90 Second Brown
- 2 Tablespoons BBQ Sauce
- 3 Teaspoons Chili Sauce - Sriracha
Instructions
- Drain your Tuna or Chicken
- Microwave your Rice
- Add all of your ingredients into a bowl
- Mix everything together
Video
Notes
- Calories: 692
- Fat: 24g
- Saturated Fat: 3g
- Sodium: 1130mg
- Carbs: 62g
- Fiber: 3g
- Sugar: 16g
- Protein: 57g
Nutrition
10 Comments
Leave a Comment
Sorry to necro this, but found your site recently and wanted a quick weekend meal so gave this a try. Holy smokes it was awesome. Brown rice and habanero bbq sauce. Thanks for sharing all these awesome recipes, tomorrow will be slow cooker fajitas.
I’ve even got another serving of rice for round 2 tomorrow.
I really enjoy this recipe. It’s one of my main staples when I am too busy to cook. My question is how did you figure out the nutritional content? I use two cans of tuna and a half a bag of instant rice, but my calories come out to 589 and 36g of protein.
I want to make this recipe but don’t have srircha sauce handy. Also what kind of bbq sauce should I use? Can I make this recipe with just the brown rice , Canned chicken, and now sauce?
Hi Andrew! Yes, of course you can make this with just a sauce of your liking. Use whatever flavors you like! Sauces, spices, fresh ingredients, and so on!
I made this recipe two days in a row, and it was delicious! Your site is great………. keep up the good work, as well as those recipes. Tonight i’m making the protein energy bars.
Just crushed this. Pretty dang good, might skip the oil next time and just add more sriracha…
That’s what I like to hear! What kind of rice did you pair it with?
Derek,
I noticed that you were using the chicken flavored rice with cans of chicken. Have you found a flavor of rice that you think is best with the tuna?
Hey Erik! I honestly like all of the flavors. The santa fe one is great when I’m in the mood for something spicy and of course the garlic one (huge garlic fan).