Honey Garlic Chicken Meal Prep Bowls Recipe

Prep Time 15 mins

Cook Time 25 mins

Rest Time 5 mins

Total Time 45 mins

Cooking Method: Roasting, Stovetop

Cuisine: American

Courses: Dinner, Lunch

Difficulty: Intermediate

Cooking Temp: 200 C

Servings: 4

Best Season: All Seasons

Description

A balanced, flavor-packed meal-prep bowl featuring tender honey-garlic glazed chicken, roasted vegetables, and a fluffy grain base. Ready in about 45 minutes, these bowls are perfect for weekday lunches: healthy, make-ahead, and built to reheat without losing texture or taste.

Ingredients

For the Base (Rice or Grain)

2 cups jasmine rice (uncooked)
4 cups water (for cooking rice)

For the Chicken & Marinade

600 g boneless, skinless chicken thighs, cut into 1.5–2 cm pieces (thighs stay juicy; use breasts if you prefer leaner)
1 tbsp soy sauce (or tamari for gluten-free)
1 tbsp rice vinegar
1 tbsp cornstarch (helps sear and thicken sauce)
½ tsp fine salt
¼ tsp black pepper

For the Honey-Garlic Sauce

4 garlic cloves, minced (about 2 tbsp)
4 tbsp honey
3 tbsp soy sauce (or tamari)
2 tbsp rice vinegar (or apple cider vinegar)
1 tbsp sesame oil
1 tbsp grated fresh ginger (optional, but recommended)
1 tsp chili paste or ¼ tsp red pepper flakes (optional for a mild kick)
1 tbsp cornstarch + 2 tbsp cold water (slurry to thicken)

For the Vegetables & Toppings

300 g broccoli florets (about 3 cups)
2 medium carrots, cut into 0.5 cm rounds or half-moons (about 200 g)
1 red bell pepper, sliced into strips
1 tbsp olive oil (for roasting veg)
1 tsp sea salt (for veg)
2 tbsp sesame seeds (toasted)
2 spring onions (scallions)
1 small cucumber, thinly sliced or ribboned (optional fresh crunch)

For Meal-Prep Assembly & Finish

2 tbsp toasted sesame oil (optional drizzle for bowls)
1 lime, cut into wedges (optional)
Fresh cilantro or parsley leaves (optional)

Instructions

Prep the Grain Base

1
Rinse 2 cups jasmine rice under cold water until water runs clear. Combine rice and 4 cups water in a medium pot and bring to a boil uncovered. Once boiling, reduce to a low simmer, cover, and cook 12–15 minutes (follow package instructions if different). Remove from heat and let rest, covered, for 10 minutes. Fluff with a fork and keep warm. For faster meal-prep, cook rice in a rice cooker.

Marinate the Chicken

2
In a medium bowl combine 1 tbsp soy sauce, 1 tbsp rice vinegar, 1 tbsp cornstarch, ½ tsp salt, and ¼ tsp black pepper. Add the 600 g chopped chicken thighs and toss until evenly coated. Let sit at room temperature for 10 minutes while you prep vegetables and sauce — this gives the cornstarch time to adhere and helps form a glossy sear.

Roast the Vegetables

3
Preheat oven to 200°C. On a baking sheet, toss broccoli florets, sliced carrots, and red bell pepper with 1 tbsp olive oil and 1 tsp sea salt in a single layer. Roast for 12–16 minutes, turning once mid-way, until edges are lightly browned and vegetables are tender-crisp. Remove from oven and set aside. Roasting concentrates sweetness and keeps vegetables meal-prep friendly.

Make the Honey-Garlic Sauce

4
In a small bowl whisk together 4 tbsp honey, 3 tbsp soy sauce, 2 tbsp rice vinegar, 1 tbsp sesame oil, 1 tbsp grated ginger, and 1 tsp chili paste if using. Mince the garlic (4 cloves) and have 1 tbsp cornstarch + 2 tbsp cold water ready as a slurry. This sauce is balanced sweet, savory and slightly tangy — adjust honey or vinegar to taste.

Sear the Chicken

5
Heat a large nonstick or stainless steel skillet over medium-high heat. Add 1 tbsp neutral oil (canola or vegetable). Shake off excess marinade from chicken then add chicken in a single layer, working in two batches if needed to avoid crowding. Sear each side 2–3 minutes until golden and cooked through (internal temp 74°C). Remove chicken and set aside. The cornstarch in the marinade helps create a thin crust that holds the glaze.

Glaze the Chicken

6
Lower heat to medium. In the same skillet add the minced garlic and sauté 20–30 seconds until fragrant (do not burn). Pour in the prepared honey-garlic sauce and bring to a gentle simmer. Stir the cornstarch slurry again and add to the sauce, stirring until it thickens and becomes glossy (about 1–2 minutes). Return the seared chicken to the pan and toss to coat thoroughly, cooking 1–2 more minutes so the sauce clings to every piece. Taste and adjust — add a pinch of salt or another splash of soy if needed.

Assemble the Meal Prep Bowls

7
Divide the cooked rice evenly among four meal-prep containers (about 1 to 1¼ cups cooked rice per bowl). Arrange glazed honey-garlic chicken on one side, and roasted vegetables on the other. Add fresh cucumber ribbons or a small handful of raw greens if using. Sprinkle each bowl with toasted sesame seeds and sliced spring onions. Drizzle with a tiny bit of toasted sesame oil or a lime wedge for brightness.

Cool & Store Safely

8
Allow containers to cool for a few minutes at room temperature, then refrigerate uncovered for no more than 30–60 minutes to allow quick cooling. Seal containers and store in the fridge up to 4 days. For freezing instructions, see notes below.

Note

Storage & Reheating: Refrigerate up to 4 days. Reheat in microwave covered for 90 seconds–2 minutes, stirring halfway; or reheat in a skillet over medium heat with a splash of water to loosen the sauce for 3–4 minutes. For crisper roasted veg, reheat in a preheated 200°C oven for 6–8 minutes.

Freezing: You can freeze the cooked chicken (without rice or with cooked rice) in airtight containers for up to 2 months. Thaw overnight in the fridge before reheating.

Swap Ideas: Use brown rice or quinoa for more fiber (increase cooking time for brown rice). Replace chicken thighs with chicken breast (watch shorter cook time) or firm tofu (press and pan-fry) for a vegetarian option.

Sauce adjustments: If sauce gets too thick after refrigeration, loosen with a teaspoon of warm water or a splash of rice vinegar when reheating.

Make-ahead shortcut: Roast a tray of mixed vegetables and cook rice while chicken marinates to save time.

Gluten-free: Use tamari or a gluten-free soy sauce alternative.

Nutrition: These bowls are balanced — protein, complex carbs, and a good portion of vegetables. Reduce honey to 2–3 tbsp if you prefer lower sugar.

Keywords: meal prep, healthy lunch, honey garlic chicken, quick dinners

Read it online: https://petitepanini.com/recipe/honey-garlic-chicken-meal-prep-bowls-recipe/