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

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
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.