Smoked Chinese Chicken Recipe | BJJ Mat Warriors
smoked chinese chicken recipe

Smoked Chinese Chicken Recipe

Recipe Overview:

  • Prep Time: 15 minutes
  • Marinate Time: 2 hours to overnight
  • Cook Time: 1 to 1.5 hours
  • Total Time: 3 hours 15 minutes to 16 hours 15 minutes (depending on marinating time)
  • Servings: 4
  • Cuisine: Chinese-inspired
  • Course: Main
  • Cooking Method: Smoking


  • 4 boneless, skinless chicken breasts
  • 2 tablespoons soy sauce
  • 2 tablespoons hoisin sauce
  • 1 tablespoon sesame oil
  • 3 cloves of garlic, minced
  • 1 tablespoon grated ginger
  • 1 teaspoon Chinese five-spice powder
  • 2 tablespoons honey
  • Salt and pepper, to taste
  • Wood chips for smoking (preferably cherry or applewood)


  1. Prepare the Marinade: In a bowl, mix soy sauce, hoisin sauce, sesame oil, garlic, ginger, five-spice powder, honey, salt, and pepper.
  2. Marinate the Chicken: Add chicken to the marinade, ensuring even coverage. Refrigerate for a minimum of 2 hours, or overnight for enhanced flavor.
  3. Preheat the Smoker: Heat your smoker to 225°F (107°C). Soak the wood chips for at least 30 minutes.
  4. Smoke the Chicken: Drain the wood chips and place them in the smoker. Add the chicken and smoke for 1-1.5 hours, until the internal temperature reaches 165°F (74°C).
  5. Rest and Serve: Let the chicken rest for 10 minutes after smoking. Slice and serve warm or at room temperature.

Nutritional Information (per serving):

  • Calories: Approximately 300
  • Protein: 26g
  • Carbohydrates: 12g
  • Fat: 15g

Enjoy your meal with the perfect balance of taste and health, ideal for a post-BJJ training meal!

Oven Method:


  1. Preheat the Oven: Preheat your oven to 375°F (190°C).
  2. Prepare the Chicken: Follow the original recipe to marinate the chicken.
  3. Bake the Chicken: Place the marinated chicken breasts in a baking dish. Bake in the preheated oven for 25-30 minutes, or until the chicken’s internal temperature reaches 165°F (74°C).
  4. Rest and Serve: Let the chicken rest for a few minutes before slicing. Serve warm.

Note: To mimic the smoky flavor, you can add a bit of liquid smoke to the marinade.

Pan Method:


  1. Prepare the Chicken: Marinate the chicken as per the original recipe.
  2. Cook the Chicken: Heat a non-stick pan over medium heat. Add the chicken breasts and cook for about 5-7 minutes on each side, or until fully cooked and the internal temperature reaches 165°F (74°C).
  3. Rest and Serve: Allow the chicken to rest for a few minutes before slicing. Serve hot.

Tip: For added flavor, you can add a splash of the marinade to the pan while cooking the chicken.

Both these methods are convenient alternatives to smoking and still result in a delicious and nutritious meal suitable for BJJ training. Enjoy your cooking!

Why Smoked Chinese Chicken is Beneficial for BJJ Training

High Protein Content: As a BJJ practitioner, your body requires ample protein for muscle repair and growth. This smoked Chinese chicken recipe is packed with high-quality protein, essential for post-training recovery.

Balanced Nutrition: The combination of lean chicken with the rich flavors of hoisin, soy, and sesame oil provides a balanced meal that is not only protein-rich but also has healthy fats and essential nutrients. This balance is crucial for maintaining energy levels and overall health.

Low in Unhealthy Fats: Unlike many other protein sources, chicken is relatively low in unhealthy fats. This is important for athletes who need to maintain a lean physique for agility and performance on the mats.

Satisfying and Flavorful: Let’s face it, sticking to a healthy diet can be tough, especially with bland foods. The rich, smoky, and slightly sweet flavors of this dish keep your taste buds happy, making it easier to stick to a nutritious diet.

Versatility: This recipe is not just for dinner. The leftover chicken can be added to salads, sandwiches, or wraps for a quick, protein-packed meal any time of the day, fitting easily into a busy training schedule.

Easy Digestion: For athletes, easy digestion means less time feeling heavy or bloated and more time training efficiently. Chicken is a great option as it’s typically easier to digest compared to red meats.

In summary, Smoked Chinese Chicken offers a delightful mix of flavor and nutrition, making it an excellent choice for BJJ athletes looking to fuel their bodies for optimal performance and recovery.

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