Honey Garlic Chicken Meal Prep

Honey Garlic Chicken Meal Prep is a flavorful, practical way to prepare satisfying lunches or dinners ahead of time. Tender golden chicken is coated in a sweet, garlicky, slightly spicy sauce and paired with fluffy quinoa and crisp broccoli for a balanced meal that reheats beautifully.

Why You’ll Love This Recipe

This easy chicken meal prep combines sweet honey, savory garlic, sesame oil, and a touch of sriracha for plenty of flavor without a complicated cooking process. The lightly crisp chicken contrasts perfectly with tender broccoli and quinoa, while the simple skillet method keeps cleanup manageable.

It is also family-friendly and easy to customize. Reduce the sriracha for a milder version, add extra vegetables, or adjust the portions to fit your weekly meal-prep routine.

Ingredients

Chicken:

• 2 tablespoons avocado oil, divided
• 4 medium chicken breasts, diced into 1-inch pieces, about 1½ pounds (680 g)
• 1 large egg, beaten
• 3 tablespoons cornstarch, plus more if needed
• 1¼ teaspoons kosher salt, divided
• Black pepper, to taste

Honey Garlic Sauce:

• 2 tablespoons honey
• 2 tablespoons sriracha sauce, or 1 tablespoon for less heat
• 2 garlic cloves, minced
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil

For the Meal Prep Bowls:

• 1 large head broccoli, cut into small florets
• 2 cups cooked quinoa

For Garnish:

• 2 green onions, thinly sliced
• 1–2 teaspoons black and white sesame seeds
• Lime wedges, optional

Instructions

1. Place the beaten egg in one shallow bowl. In a second bowl, combine the cornstarch with about 1 teaspoon of the kosher salt and a little black pepper.
2. Add the diced chicken to the beaten egg and toss until coated. Transfer the chicken pieces to the cornstarch mixture and toss again until each piece has a light, even coating.
3. Heat 1 tablespoon avocado oil in a large nonstick skillet over medium heat. Arrange the chicken in a single layer, working in batches if necessary to avoid overcrowding.
4. Cook for about 8–10 minutes, turning occasionally, until the chicken is golden on all sides and reaches a safe internal temperature of 165°F (74°C).
5. Meanwhile, whisk together the honey, sriracha, minced garlic, rice vinegar, and sesame oil in a small bowl.
6. Pour the sauce over the cooked chicken. Toss gently until every piece is coated and the sauce becomes glossy. Remove the Honey Garlic Chicken Meal Prep chicken from the skillet and set aside.
7. Carefully wipe out the skillet and add the remaining tablespoon of avocado oil. Return it to medium-high heat.
8. Add the broccoli and stir-fry for 2–3 minutes, or until bright green and lightly browned while still slightly crisp. Season with the remaining salt and black pepper.
9. Divide the cooked quinoa between four meal prep containers, using approximately ½ cup per container.
10. Divide the broccoli and honey garlic chicken evenly between the containers. Finish with sliced green onions, sesame seeds, and optional lime wedges.
11. Allow the food to cool before covering and refrigerating. Enjoy cold or reheat before serving.

Tips & Tricks

For beautifully browned chicken, avoid overcrowding the skillet. If your pan is small, cook the chicken in two batches so it sears instead of steaming.

Keep the cornstarch coating light rather than thick. A thin coating creates a delicate golden exterior that holds the honey garlic sauce well.

For a milder healthy chicken meal prep, use only 1 tablespoon of sriracha. If you prefer more heat, keep the full amount or add a little extra according to taste.

Broccoli can be replaced or combined with bell peppers, snap peas, green beans, zucchini, or carrots. Brown rice can also replace quinoa if desired.

When preparing chicken quinoa meal prep for several days, let the ingredients cool before sealing the containers to help prevent excess condensation.

Details

• Prep Time: 15 minutes
• Cook Time: 20 minutes
• Total Time: 35 minutes
• Yield: 4 meal prep servings
• Category: Lunch, Dinner, Meal Prep
• Method: Stovetop
• Cuisine: Asian-Inspired
• Difficulty: Easy
• Dietary Notes: Halal-friendly, high-protein, dairy-free

Notes

For less heat, reduce the sriracha to 1 tablespoon. For additional sweetness, a small amount of extra honey can be added to the sauce.

Serve with extra steamed vegetables for a larger meal. Quinoa works especially well for this high protein meal prep, but cooked brown rice or jasmine rice can be used instead.

For halal-friendly preparation, check packaged condiments such as sriracha and rice vinegar and choose products with ingredients that meet your dietary requirements.

Nutrition

Approximate nutrition per serving:

• Calories: 500–550 kcal
• Protein: 45–50 g
• Carbohydrates: 40–45 g
• Fat: 17–20 g

Nutrition values are estimates and will vary depending on brands, exact portion sizes, and the amount of oil and sauce used.

FAQ

Can I make honey garlic chicken ahead of time?
Yes. This recipe is specifically designed for meal prep and can be portioned into individual containers with quinoa and broccoli for convenient meals throughout the week.

Can I make Honey Garlic Chicken Meal Prep less spicy?
Absolutely. Reduce the sriracha from 2 tablespoons to 1 tablespoon. You can use even less for a very mild honey garlic sauce.

Can I substitute rice for quinoa?
Yes. Brown rice, jasmine rice, or basmati rice can replace quinoa. Cauliflower rice is another option if you want a lighter base.

How do I keep the chicken from becoming soggy?
Cook the coated chicken in a single layer and avoid overcrowding the skillet. Let the meal cool before closing the containers to reduce trapped steam and condensation.

What vegetables go well with honey garlic chicken?
Broccoli is an excellent choice, but snap peas, bell peppers, carrots, zucchini, green beans, and cauliflower also pair nicely with the sweet and savory sauce.

Is this a high-protein meal prep recipe?
Yes. Chicken breast and quinoa both contribute protein, making this an excellent option when you want a filling chicken meal prep recipe.

Storage

Store the prepared meals in airtight containers in the refrigerator for up to 4 days. Cool the chicken, quinoa, and broccoli before sealing the containers.

For longer storage, freeze individual portions in freezer-safe containers for up to 2 months. The broccoli may become softer after thawing, so slightly undercooking it can improve the texture.

Thaw frozen portions overnight in the refrigerator. Reheat refrigerated meals in the microwave until the chicken is steaming hot throughout, or warm gently in a covered skillet with a small splash of water.

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Honey Garlic Chicken Meal Prep

Honey garlic chicken is cooked in a sweet, spicy garlic sauce.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Course Lunch, Dinner, Meal Prep

Cuisine Asian-Inspired

Ingredients

  

Chicken:

• 2 tablespoons avocado oil divided
• 4 medium chicken breasts diced into 1-inch pieces, about 1½ pounds (680 g)
• 1 large egg beaten
• 3 tablespoons cornstarch plus more if needed
• 1¼ teaspoons kosher salt divided
• Black pepper to taste

Honey Garlic Sauce:

• 2 tablespoons honey
• 2 tablespoons sriracha sauce or 1 tablespoon for less heat
• 2 garlic cloves minced
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil

For the Meal Prep Bowls:

• 1 large head broccoli cut into small florets
• 2 cups cooked quinoa

For Garnish:

• 2 green onions thinly sliced
• 1 –2 teaspoons black and white sesame seeds
• Lime wedges optional

Instructions

 

• Place the beaten egg in one shallow bowl. In a second bowl, combine the cornstarch with about 1 teaspoon of the kosher salt and a little black pepper.
• Add the diced chicken to the beaten egg and toss until coated. Transfer the chicken pieces to the cornstarch mixture and toss again until each piece has a light, even coating.
• Heat 1 tablespoon avocado oil in a large nonstick skillet over medium heat. Arrange the chicken in a single layer, working in batches if necessary to avoid overcrowding.
• Cook for about 8–10 minutes, turning occasionally, until the chicken is golden on all sides and reaches a safe internal temperature of 165°F (74°C).
• Meanwhile, whisk together the honey, sriracha, minced garlic, rice vinegar, and sesame oil in a small bowl.
• Pour the sauce over the cooked chicken. Toss gently until every piece is coated and the sauce becomes glossy. Remove the Honey Garlic Chicken Meal Prep chicken from the skillet and set aside.
• Carefully wipe out the skillet and add the remaining tablespoon of avocado oil. Return it to medium-high heat.
• Add the broccoli and stir-fry for 2–3 minutes, or until bright green and lightly browned while still slightly crisp. Season with the remaining salt and black pepper.
• Divide the cooked quinoa between four meal prep containers, using approximately ½ cup per container.
• Divide the broccoli and honey garlic chicken evenly between the containers. Finish with sliced green onions, sesame seeds, and optional lime wedges.
• Allow the food to cool before covering and refrigerating. Enjoy cold or reheat before serving.

Notes

For less heat, reduce the sriracha to 1 tablespoon. For additional sweetness, a small amount of extra honey can be added to the sauce.

 

Conclusion

Honey Garlic Chicken Meal Prep makes weekday meals easier without sacrificing flavor. The combination of juicy chicken, sticky sweet-and-spicy sauce, wholesome quinoa, and crisp broccoli creates a satisfying meal that is simple enough to prepare regularly.

Adjust the heat, change the vegetables, or swap the quinoa for your favorite grain to make these easy meal prep bowls work for your family and routine.