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Honey Garlic Chicken Meal Prep

These honey garlic chicken thighs are sweet and sour, sticky, nutritious, and delicious. They’re quick and easy to make. These meal prep bowls are macro-friendly and high protein.

honey garlic meal preps

We all want to live healthy lives. And part of that involves eating healthy.

But all too often, life gets in the way. So, despite our best intentions, we fall off the healthy eating wagon.

That’s because life is pretty busy. And at the end of the day, who wants to cook dinner or prepare lunch for the next day?

All we want to do is plop onto the sofa. And binge-watch our favorite TV shows, right?

So, we end up ordering takeout. And we all know how unhealthy takeout can be with all the added sugar and salt.

chicken and green onions on rice

So, how can you have all the convenience of takeout and eat healthily? By making a meal prep dish like this Honey Garlic Chicken Meal Prep.

The chicken thighs are juicy and flavorful. They’re nicely caramelized and coated in a garlic, soy, and honey sauce.

The honey adds sweetness, while the garlic adds savory notes. Meanwhile, the soy sauce adds umami.

And there’s a hint of heat from the black pepper. You’ll definitely be licking your fingers while you’re eating.

It’s also pretty simple to make too. All it takes is 20 minutes.

So, it’s much faster than takeout. As an added bonus, it’s good for you too.

glass meal prep dishes with chicken and rice

Why You Should Make This Honey Garlic Chicken

This Honey Garlic Chicken is pretty nutritious.

For one, it’s packed with protein. Just one serving provides a whopping 65 grams of protein.

So, it makes the perfect post-workout meal. And it’s good for growing kids as well.

It’s also loaded with fiber. So, it’s great for your digestion and helps you feel full too.

sliced honey garlic chicken on fork

It is also rich in potassium. So, it helps maintain good blood pressure.

Now, it is high in sodium. That’s because you’re using regular chicken broth and soy sauce.

So, if you want to lower the sodium contents, just be sure to use low sodium soy sauce and low sodium chicken broth.

This soy sauce here is a good option as it contains 30% less sodium than regular soy sauce. Meanwhile, this chicken broth here contains only 20 mg of sodium per cup, compared to the regular chicken broth, which can contain as much as 859 mg of sodium per cup.

honey garlic chicken pinterest

How to Make Honey Garlic Chicken

Mix cornflour, salt, and black pepper in a glass bowl.

cornflour in bowl

Toss in chicken thighs and coat the chicken with the mixture.

flour tossed chicken thighs

Add vegetable oil to a skillet. Then, add in the chicken thighs and cook for 4-5 minutes.

chicken thighs and oil in skillet

Afterward, flip and cook for another 2 minutes. The chicken thigh should become golden brown.

golden brown chicken thighs

Now add in butter and garlic to the pan. Lower the heat and let the chicken cook.

garlic and butter in skillet

Combine honey, chicken broth, and soy sauce. Add the mixture into the skillet and bring to boil.

Afterward, just let it simmer for another 4-5 minutes until the sauce thickens up and beautifully coats the chicken.

honey garlic sauce in skillet

Prepare the rice of your choice! Cook it according to instructions!

I’m using brown rice because it has more fiber. Black rice works too.

pot with boiling water

Divide the rice into two meal prep containers. Top with honey garlic chicken and sprinkle with some chopped green onion.

honey garlic chicken sprinkled with green onions

How Long Does Chicken Last in the Fridge?

The chicken will last about 3 to 5 days in the fridge. To keep it tasting fresh, just be sure to store it in food storage containers.

I recommend these ones here because they are BPA-free.

glass meal prep containers with rice and chicken

Is Honey Garlic Chicken Healthy?

It sure is! That’s because you’re using a lot of healthy ingredients. Some of these include:

Chicken thighs: Chicken thighs are an excellent source of protein. Just one chicken thigh provides close to 30% of your daily protein needs.

It is also a good source of B vitamins that you need for a healthy brain. And it provides selenium and zinc, which are potent antioxidants.

Garlic: Garlic is not only tasty but good for you too. Garlic may help prevent the common cold.

It also contains antioxidants which have health benefits. It may even improve athletic performance.

Honey: Honey is a healthier alternative to sugar. That’s because it’s rich in antioxidants.

And honey can even suppress coughs in kids. When choosing honey, just be sure to choose high-quality honey like this one, which doesn’t contain high fructose corn syrup.

Brown rice: Brown rice is pretty nutritious too. Besides being high in fiber, it contains a ton of nutrients.

It provides B vitamins that you need for a healthy brain. It also contains magnesium, phosphorus, and manganese, which you need for healthy bones.

close up chicken with honey garlic sauce

Other Meal Prep Recipes

honey garlic chicken pinterest
Watch Full Instructions

honey garlic chicken meal prep

Honey Garlic Chicken Meal Prep

Yield: 2 meal prep bowls
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes

Just in 25 minutes, you can make this one-pan dinner! Honey garlic chicken is sweet, flavorful, and nutritious. Perfect for meal prep!

Ingredients

Honey Garlic Chicken:

  • 4 chicken thighs (skinless and boneless)
  • 1 tbsp cornflour
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 1 tbsp vegetable oil
  • 1 tbsp butter
  • 4 cloves garlic (minced)
  • 3 tbsp honey
  • 1/3 cup chicken broth
  • 1 tbsp soy sauce
  • 2 tbsp green onion (chopped)

Brown Rice:

  • 1 cup brown rice
  • 6 cups water
  • Pinch of salt

Instructions

  1. Rinse brown rice. Then, boil the water in a large pot and add rice to it. Let it boil uncovered for 30 minutes until the rice is fully cooked. Drain excess water once finished, season with salt.
  2. Meanwhile, mix cornflour, salt, and pepper together. Toss the chicken into cornflour until fully coated.
  3. Now, make sure to heat up the vegetable oil in a skillet. Add in chicken thighs and cook for 4-5 minutes until golden brown. Then, just flip them and cook for another 2 minutes.
  4. Afterward, add butter to the pan and garlic. Lower the heat.
  5. Combine honey, chicken broth, and soy sauce. Now, add the sauce into the skillet and bring to a boil. Let it simmer for 4-5 minutes until the sauce thickens up and coats the chicken.
  6. Divide rice into meal prep containers. Top with honey garlic chicken and season with green onion.
Nutrition Information:
Yield: 2 meal prep bowls Serving Size: 1 meal prep bowl
Amount Per Serving: Calories: 803Total Fat: 23gSaturated Fat: 6.5gTrans Fat: 0.4gUnsaturated Fat: 6.5gCholesterol: 190mgSodium: 1633mgCarbohydrates: 105gNet Carbohydrates: 100.9gFiber: 4.1gSugar: 26gProtein: 47g

Nutritional values were obtained with automatic software using the amounts of products used. To get the most accurate representation of the nutritional values, you should calculate them with the actual ingredients used in your recipe. You are solely responsible for the nutritional information obtained to be accurate.

How much did you LOVE this recipe?

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Lisa

Sunday 16th of October 2022

This was super yummy! I added some red pepper flakes for extra kick and also cooked some mushrooms in the sauce and omg it was amazing! Thus will be a new regular!

Jackie

Sunday 9th of October 2022

Could I substitute regular flour for the corn flour?

Karo @ AllNutritious

Tuesday 11th of October 2022

Yes!

Nelya

Saturday 17th of September 2022

Hi, can i do this recipe with chicken breast? If I take 2 whole chicken breast instead of 4 chickens thighs do you know approximately how many calories and protein i would have? This receipt is looking GOOOD and I will try it on Sunday.

Karo @ AllNutritious

Saturday 17th of September 2022

Hi Nelya, you definitely can give it a try! Chicken breasts would have more protein and less fat, so overall the meal would have fewer calories:)

Toby

Wednesday 17th of August 2022

Hey Karo, can you freeze this meal after cooking?

Karo @ AllNutritious

Sunday 21st of August 2022

Hi Toby, yes you can freeze the chicken :)

Annie

Wednesday 22nd of June 2022

This was super tasty! We doubled the recipe and it worked out great. Perhaps because of the extra liquid I did need to let the thighs simmer for more time than called for in order for the sauce to thicken, but the taste and the texture were spot-on. I'm trying it now with B/S chicken breasts & hope it turns out half as well. Thank you for the well written recipe.

Karo @ AllNutritious

Thursday 30th of June 2022

Annie, thank you for such a lovely feedback :)

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