This is the kind of meal prep that makes weekday lunches feel easy and satisfying. Honey garlic chicken is sweet, savory, sticky, and fast, and it pairs perfectly with rice and crisp veggies. You’ll make everything in one pan and build bowls that reheat beautifully.
If you’ve been wanting a go-to lunch that tastes like takeout but feels cleaner and cheaper, this is it. It’s also flexible—swap the veggies, change the grain, and make it your own without extra work.
What Makes This Special
These bowls hit the sweet spot of flavor, balance, and convenience. You get a glossy, garlicky sauce that clings to tender chicken without being heavy.
The ingredients are everyday staples, and the cooking method is straightforward. It’s also a great base recipe: you can make it gluten-free, add spice, or pack in extra veggies without changing the method.
- Fast prep: Ready in about 35 minutes.
- Budget-friendly: Uses pantry staples and chicken thighs or breasts.
- Perfect for reheating: Stays juicy and flavorful for days.
- Balanced: Protein, carbs, fiber, and healthy fats in each bowl.
What You’ll Need
- Chicken: 1.5–2 pounds boneless, skinless chicken thighs (or breasts), cut into bite-size pieces
- Salt and pepper: For seasoning
- Cornstarch: 1 tablespoon (optional, for searing and thickening)
- Olive oil or avocado oil: 1–2 tablespoons for the pan
- Garlic: 4–5 cloves, minced
- Honey: 1/3 cup
- Soy sauce: 1/3 cup (use tamari or coconut aminos for gluten-free)
- Rice vinegar: 1 tablespoon (or apple cider vinegar)
- Sesame oil: 1 teaspoon
- Red pepper flakes or sriracha: Optional, for heat
- Water: 1/4 cup
- Cornstarch slurry: 2 teaspoons cornstarch mixed with 2 teaspoons water (for thickening)
- Rice: 3–4 cups cooked (white, brown, or jasmine)
- Vegetables: 3 cups total, such as broccoli florets, sliced bell peppers, snap peas, or carrots
- Green onions and sesame seeds: For garnish
- Lime wedges: Optional, for serving
Step-by-Step Instructions
- Cook your base: Start your rice according to package directions. While it cooks, prep your chicken and sauce.
- Prep the chicken: Pat chicken dry, season with salt and pepper, and toss with 1 tablespoon cornstarch if you’d like a light crust and thicker sauce later.
- Make the sauce: In a bowl, whisk honey, soy sauce, rice vinegar, sesame oil, water, and a pinch of red pepper flakes or a squeeze of sriracha.
Set aside.
- Sear the chicken: Heat a large skillet over medium-high. Add oil, then the chicken in a single layer. Cook 5–7 minutes, stirring occasionally, until browned and cooked through.
Remove to a plate.
- Sauté the garlic: Lower heat to medium. Add a drizzle of oil if needed, then the minced garlic. Stir 30 seconds until fragrant—don’t let it burn.
- Combine and thicken: Pour the sauce into the skillet and bring to a simmer.
Stir in the cornstarch slurry and cook 1–2 minutes until glossy and slightly thick.
- Finish the chicken: Return the chicken and any juices to the pan. Toss to coat and simmer another minute so the sauce clings. Taste and adjust salt, honey, or heat.
- Cook the veggies: Steam or sauté your vegetables until crisp-tender.
Season with a pinch of salt and pepper. Keep them bright and snappy—they’ll soften a bit when reheated.
- Assemble the bowls: Divide rice among 4 meal prep containers. Add vegetables and spoon honey garlic chicken over the top.
Sprinkle with sesame seeds and sliced green onions. Add lime wedges if using.
- Cool and seal: Let the bowls cool uncovered for 10–15 minutes, then seal and refrigerate.
How to Store
- Refrigerator: Store in airtight containers for up to 4 days.
- Freezer: Freeze for up to 2 months. For best texture, slightly undercook vegetables before freezing.
Thaw overnight in the fridge.
- Reheating: Microwave 1.5–3 minutes, stirring halfway, until hot. Add a splash of water if the sauce thickened too much.
- Pack smart: If you like crisp veggies, store them separately and add just before reheating.
Why This is Good for You
This bowl is balanced and satisfying without feeling heavy. You get lean protein from the chicken, complex carbs from rice (choose brown for more fiber), and micronutrients from colorful vegetables.
The sauce uses simple pantry ingredients and no cream or butter. You can control sodium with low-sodium soy sauce and adjust sweetness to taste.
Common Mistakes to Avoid
- Crowding the pan: Overcrowding steams the chicken and prevents browning. Cook in batches if needed.
- Burning the garlic: It turns bitter quickly.
Lower the heat and cook just until fragrant.
- Skipping the slurry: If you want that sticky restaurant-style glaze, use the cornstarch slurry to thicken.
- Overcooking veggies: Keep them crisp-tender so they hold up over a few days.
- Not cooling before sealing: Trapped steam can make bowls watery. Let them cool briefly.
Recipe Variations
- Spicy Honey Garlic: Add extra red pepper flakes, chili oil, or sriracha to the sauce.
- Ginger Boost: Grate 1 tablespoon fresh ginger into the sauce for warmth and brightness.
- Citrus Twist: Add zest and juice of half an orange or a lime for a tangy finish.
- Low-Carb: Swap rice for cauliflower rice or sautéed cabbage.
- High-Protein: Add edamame or tofu cubes to stretch the protein without more meat.
- Gluten-Free: Use tamari or coconut aminos instead of regular soy sauce.
- Veggie-Forward: Double the vegetables and reduce rice for a lighter bowl.
- Air Fryer Chicken: Toss chicken with oil, salt, pepper, and cornstarch; air fry at 390°F (200°C) for 12–15 minutes, shaking once, then toss in warmed sauce.
FAQ
Can I use chicken breasts instead of thighs?
Yes. Chicken breasts work well, but keep an eye on cook time so they don’t dry out.
Cut into even pieces and avoid overcooking; the sauce will help keep them moist.
What vegetables work best?
Broccoli, bell peppers, snap peas, carrots, green beans, and baby bok choy all hold up well. Choose a mix for color and texture, and keep them slightly crisp for reheating.
How can I make this less sweet?
Reduce honey to 3–4 tablespoons and add a splash more vinegar or a squeeze of lime. You can also use a low-sodium soy sauce to keep the flavor balanced.
Can I make the sauce ahead?
Absolutely.
Whisk it and store in the fridge for up to 5 days. Give it a quick stir before adding to the pan, and thicken with the slurry as directed.
What rice should I use?
Jasmine or long-grain white rice gives a classic takeout feel. Brown rice adds fiber and a nutty bite.
Quinoa also works for a higher-protein base.
How do I keep the chicken tender?
Don’t overcook it, and let it sear in a hot pan without moving it too much. Using thighs adds extra insurance because they stay juicy. A quick cornstarch toss also helps lock in moisture.
Is this freezer-friendly?
Yes.
Let bowls cool, then freeze up to 2 months. Thaw overnight and reheat with a splash of water to revive the sauce.
Can I skip cornstarch?
You can. The sauce will be thinner but still flavorful.
If you prefer a thicker glaze and light crust on the chicken, keep the cornstarch.
How do I add more veggies without extra dishes?
After searing the chicken, quickly stir-fry thinly sliced veggies in the same pan before adding the sauce. Build the bowls from there.
What if I don’t have rice vinegar?
Use apple cider vinegar or lime juice. You just want a hint of acidity to balance the honey and soy sauce.
In Conclusion
Honey Garlic Chicken Meal Prep Bowls are simple to cook, easy to customize, and packed with flavor.
A sticky-savory sauce, juicy chicken, fluffy rice, and bright veggies come together for a balanced meal that keeps well all week. Make a batch on Sunday, and you’ll have lunches you actually look forward to. Once you master the base, tweak the spice, swap the vegetables, and make it your own.
This is meal prep that truly works for real life.
Honey Garlic Chicken Meal Prep Bowls - Simple, Flavor-Packed, and Ready for the Week
Ingredients
- Chicken: 1.5–2 pounds boneless, skinless chicken thighs (or breasts), cut into bite-size pieces
- Salt and pepper: For seasoning
- Cornstarch: 1 tablespoon (optional, for searing and thickening)
- Olive oil or avocado oil: 1–2 tablespoons for the pan
- Garlic: 4–5 cloves, minced
- Honey: 1/3 cup
- Soy sauce: 1/3 cup (use tamari or coconut aminos for gluten-free)
- Rice vinegar: 1 tablespoon (or apple cider vinegar)
- Sesame oil: 1 teaspoon
- Red pepper flakes or sriracha: Optional, for heat
- Water: 1/4 cup
- Cornstarch slurry: 2 teaspoons cornstarch mixed with 2 teaspoons water (for thickening)
- Rice: 3–4 cups cooked (white, brown, or jasmine)
- Vegetables: 3 cups total, such as broccoli florets, sliced bell peppers, snap peas, or carrots
- Green onions and sesame seeds: For garnish
- Lime wedges: Optional, for serving
Instructions
- Cook your base: Start your rice according to package directions. While it cooks, prep your chicken and sauce.
- Prep the chicken: Pat chicken dry, season with salt and pepper, and toss with 1 tablespoon cornstarch if you’d like a light crust and thicker sauce later.
- Make the sauce: In a bowl, whisk honey, soy sauce, rice vinegar, sesame oil, water, and a pinch of red pepper flakes or a squeeze of sriracha. Set aside.
- Sear the chicken: Heat a large skillet over medium-high. Add oil, then the chicken in a single layer. Cook 5–7 minutes, stirring occasionally, until browned and cooked through. Remove to a plate.
- Sauté the garlic: Lower heat to medium. Add a drizzle of oil if needed, then the minced garlic. Stir 30 seconds until fragrant—don’t let it burn.
- Combine and thicken: Pour the sauce into the skillet and bring to a simmer. Stir in the cornstarch slurry and cook 1–2 minutes until glossy and slightly thick.
- Finish the chicken: Return the chicken and any juices to the pan. Toss to coat and simmer another minute so the sauce clings. Taste and adjust salt, honey, or heat.
- Cook the veggies: Steam or sauté your vegetables until crisp-tender. Season with a pinch of salt and pepper. Keep them bright and snappy—they’ll soften a bit when reheated.
- Assemble the bowls: Divide rice among 4 meal prep containers. Add vegetables and spoon honey garlic chicken over the top. Sprinkle with sesame seeds and sliced green onions. Add lime wedges if using.
- Cool and seal: Let the bowls cool uncovered for 10–15 minutes, then seal and refrigerate.
Looking for more ideas?
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If you’re craving new flavors, take a look at our World Cuisine category.
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