Honey Garlic Chicken & Rice Meal Prep
This Honey Garlic Chicken & Rice meal prep combines tender chicken breast with a lighter sweet-and-savory honey garlic glaze, fluffy rice and green vegetables for a balanced, satisfying meal with approximately 40–45 grams of protein per serving.
Ingredients – Makes 4 Servings
Chicken
- 1 1/2 pounds boneless, skinless chicken breast, cut into bite-size pieces
- 1 tablespoon olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Lighter Honey Garlic Sauce
- 1/4 cup honey
- 1/4 cup low-sodium soy sauce
- 4 cloves garlic, minced
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
- 1/2 teaspoon red pepper flakes, optional
- 1 tablespoon cornstarch mixed with 2 tablespoons water
Rice & Vegetables
- 3 cups cooked jasmine rice or brown rice
- 3–4 cups broccoli, green beans or snap peas
- Optional sesame seeds and chopped green onions for garnish
Step-by-Step Instructions
- Prepare the chicken: Season the chicken with salt and pepper. Heat olive oil in a large skillet over medium-high heat. Add chicken and cook for 6–8 minutes, stirring occasionally, until browned and cooked through to 165°F.
- Make the sauce: Whisk together honey, low-sodium soy sauce, garlic, rice vinegar, sesame oil and optional red pepper flakes.
- Thicken the glaze: Pour the sauce over the cooked chicken and bring to a gentle simmer. Stir in the cornstarch slurry and cook for 1–2 minutes until the sauce thickens and coats the chicken.
- Prepare the rice and vegetables: Cook rice according to package directions. Steam or roast your preferred green vegetables until tender-crisp.
- Assemble the meal-prep containers: Divide rice, vegetables and honey garlic chicken evenly among four containers. Garnish with sesame seeds or green onions if desired.
Estimated Nutrition Per Serving
Approximately 480–550 calories, 40–45g protein, 55–65g carbohydrates and 8–12g fat per serving, depending on the rice portion, sauce ingredients and exact brands used. Nutrition values are estimates.
Meal Prep & Storage
Allow the food to cool before sealing in airtight meal-prep containers. Refrigerate for up to 4 days. Reheat in the microwave or in a skillet until hot throughout. Add a splash of water before reheating if the rice seems dry.
Easy Variations
- Use brown rice, jasmine rice or quinoa.
- Swap broccoli for green beans, snap peas or mixed vegetables.
- Use cauliflower rice for a lower-carbohydrate option.
- Add sriracha or extra red pepper flakes for more heat.
- Use extra-lean ground turkey or shrimp instead of chicken.
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