High Protein Honey Garlic Chicken Meal Prep Bowls – Easy, Flavorful, and Filling

Weekdays feel smoother when your meals are already handled, and these High Protein Honey Garlic Chicken Meal Prep Bowls make that easy. They’re simple to cook, big on flavor, and designed to help you hit your protein goals without fuss. Juicy chicken, garlicky-sweet sauce, and a balanced base keep you full and happy.

Make a batch on Sunday and you’re set for days of satisfying lunches or dinners.

Why This Recipe Works

• High protein, low hassle: Lean chicken breast packs serious protein with minimal prep.
• Balanced bowl: A base of rice or quinoa plus veggies gives steady energy and fiber.
• Big flavor, basic ingredients: Honey, garlic, and soy make a glossy, sticky sauce that tastes like takeout without the mystery.
• Meal prep friendly: The sauce reheats well, and the texture stays tender for several days.
• Customizable: Swap grains, veggies, or even the protein to fit your preferences.

What You’ll Need

• Chicken: 2 pounds boneless, skinless chicken breasts (or thighs for extra juiciness)
• Honey garlic sauce:
  • 1/3 cup honey
  • 1/4 cup low-sodium soy sauce (or tamari/coconut aminos)
  • 4 cloves garlic, minced
  • 1 tablespoon rice vinegar or apple cider vinegar
  • 1 tablespoon sesame oil (optional but flavorful)
  • 1–2 teaspoons sriracha or red pepper flakes (optional for heat)
  • 1 tablespoon cornstarch mixed with 2 tablespoons water (slurry)
• Grain base: 3 cups cooked brown rice or quinoa
• Veggies: 3 cups broccoli florets, 1 red bell pepper (sliced), 1 cup shredded carrots
• Toppings: 2 green onions (sliced), sesame seeds, lime wedges (optional)
• Cooking oil: 1–2 tablespoons olive or avocado oil
• Salt and pepper: To taste

How to Make It

1. Prep the base: Cook brown rice or quinoa according to package directions. Fluff and set aside.
2. Chop the chicken: Cut chicken into bite-size pieces. Pat dry and season lightly with salt and pepper.
3. Steam or roast veggies: Steam broccoli until crisp-tender (about 4–5 minutes) or roast at 425°F/220°C for 12–15 minutes.

   Keep peppers and carrots crisp for texture.

4. Make the sauce: In a bowl, whisk honey, soy sauce, garlic, vinegar, sesame oil, and sriracha if using. Set the cornstarch slurry aside.
5. Sear the chicken: Heat oil in a large skillet over medium-high. Add chicken in a single layer.

   Cook 5–7 minutes, stirring occasionally, until browned and cooked through.

6. Glaze it: Pour the sauce into the skillet. Once it simmers, stir in the slurry. Cook 1–2 minutes until the sauce turns glossy and clings to the chicken.
7. Assemble bowls: Divide grains into 4–5 meal prep containers.

   Add chicken and sauce, then the veggies. Top with green onions and sesame seeds.

8. Finish: Let everything cool slightly before sealing. Add lime wedges if you like a bright finish.

How to Store

• Refrigerator: Store in airtight containers for up to 4 days.
• Freezer: Freeze for up to 2 months.

  For best texture, freeze the veggies separately or use roasted veggies.

• Reheating: Microwave 1.5–3 minutes, stirring halfway. Add a splash of water to loosen the sauce if needed.
• On-the-go tip: Pack the lime wedge and sesame seeds separately to add after reheating.

Why This is Good for You

• Protein-forward: Chicken breast supports muscle repair and satiety without a lot of calories.
• Smart carbs: Brown rice or quinoa adds fiber for steady energy.
• Micronutrients: Broccoli, bell pepper, and carrots bring vitamins A, C, and antioxidants.
• Balanced plate: Protein + complex carbs + colorful veggies make a well-rounded meal.

What Not to Do

• Don’t overcrowd the pan: Crowding steams the chicken and prevents browning.
• Don’t skip the slurry: Without it, the sauce won’t cling and will feel watery.
• Don’t overcook the chicken: Dry chicken ruins the texture. Pull it as soon as it’s cooked through.
• Don’t pack containers while hot: Trapped steam makes everything soggy and can affect food safety.

Variations You Can Try

• Swap the grain: Try cauliflower rice for lower carbs or farro for a nutty bite.
• Change the protein: Use turkey breast, tofu, or shrimp.

  Adjust cooking time as needed.

• Go spicy: Add extra sriracha, chili crisp, or a pinch of cayenne.
• Extra veg: Snap peas, zucchini, or edamame work well and reheat nicely.
• Citrus twist: Stir in orange zest or a squeeze of lime to brighten the sauce.
• Lower sugar: Cut honey to 3 tablespoons and add more garlic and vinegar for balance.

FAQ

How much protein is in each bowl?

With chicken breast, each bowl typically has around 35–45 grams of protein, depending on portion size and the number of servings.

Can I use frozen chicken?

Yes, but thaw it fully and pat it very dry before cooking so it sears properly and doesn’t water down the sauce.

Is there a gluten-free option?

Use tamari or coconut aminos in place of soy sauce and pair with rice or quinoa. Everything else is naturally gluten-free.

How do I keep the veggies crisp?

Cook them just until crisp-tender and store them separate from the sauce if you’re picky about texture. Add them after reheating the chicken and grains.

Can I make the sauce ahead?

Yes.

Mix the sauce (without the slurry) up to 5 days in advance. Add the cornstarch slurry when you’re ready to cook.

Final Thoughts

These High Protein Honey Garlic Chicken Meal Prep Bowls are everything you want from a weekday meal: fast, tasty, and reliable. They hit the protein target, pack in veggies, and keep well in the fridge.

Make a batch once, eat well for days, and enjoy the peace of having great food ready when you need it.

High Protein Honey Garlic Chicken Meal Prep Bowls - Easy, Flavorful, and Filling

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Servings 4 servings

Ingredients

  

• Chicken: 2 pounds boneless, skinless chicken breasts (or thighs for extra juiciness)
• Honey garlic sauce: 1/3 cup honey
• 1/4 cup low-sodium soy sauce (or tamari/coconut aminos)
• 4 cloves garlic, minced
• 1 tablespoon rice vinegar or apple cider vinegar
• 1 tablespoon sesame oil (optional but flavorful)
• 1–2 teaspoons sriracha or red pepper flakes (optional for heat)
• 1 tablespoon cornstarch mixed with 2 tablespoons water (slurry)
• Grain base: 3 cups cooked brown rice or quinoa
• Veggies: 3 cups broccoli florets, 1 red bell pepper (sliced), 1 cup shredded carrots
• Toppings: 2 green onions (sliced), sesame seeds, lime wedges (optional)
• Cooking oil: 1–2 tablespoons olive or avocado oil
• Salt and pepper: To taste

Instructions

 

• Prep the base: Cook brown rice or quinoa according to package directions. Fluff and set aside.
• Chop the chicken: Cut chicken into bite-size pieces. Pat dry and season lightly with salt and pepper.
• Steam or roast veggies: Steam broccoli until crisp-tender (about 4–5 minutes) or roast at 425°F/220°C for 12–15 minutes.Keep peppers and carrots crisp for texture.
• Make the sauce: In a bowl, whisk honey, soy sauce, garlic, vinegar, sesame oil, and sriracha if using. Set the cornstarch slurry aside.
• Sear the chicken: Heat oil in a large skillet over medium-high. Add chicken in a single layer.Cook 5–7 minutes, stirring occasionally, until browned and cooked through.
• Glaze it: Pour the sauce into the skillet. Once it simmers, stir in the slurry. Cook 1–2 minutes until the sauce turns glossy and clings to the chicken.
• Assemble bowls: Divide grains into 4–5 meal prep containers.Add chicken and sauce, then the veggies. Top with green onions and sesame seeds.
• Finish: Let everything cool slightly before sealing. Add lime wedges if you like a bright finish.