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Honey Garlic Chicken Meal Prep: A Healthy & Flavorful Make-Ahead Meal

If you're looking for a simple, delicious, and nutritious meal prep recipe, this Honey Garlic Chicken Meal Prep is perfect for you! With tender, juicy chicken coated in a sweet and savory honey garlic sauce, paired with rice and roasted veggies, this meal is both satisfying and easy to make.

Meal prepping saves time, helps with portion control, and ensures that you have healthy meals ready to go throughout the week.

Let’s dive into this amazing honey garlic chicken recipe that you can prepare in under 40 minutes!

Why You’ll Love This Honey Garlic Chicken Meal Prep

✔ Easy to Make – Just a few simple ingredients and steps!
✔ Deliciously Sweet & Savory – The honey garlic sauce is the star of this dish.
✔ Perfect for Meal Prep – Stays fresh in the fridge for 4-5 days.
✔ Healthy & Balanced – High in protein, with fiber-rich veggies and complex carbs.
✔ Customizable – Swap veggies or use a different grain like quinoa or cauliflower rice.

Ingredients

For the Honey Garlic Chicken:

• 2 boneless, skinless chicken breasts (or 4 boneless thighs)

• 2 tbsp olive oil

• 1/2 tsp salt

• 1/4 tsp black pepper

• 1/2 tsp paprika

For the Honey Garlic Sauce:

• 1/3 cup honey

• 1/4 cup low-sodium soy sauce

• 3 cloves garlic, minced

• 1 tsp grated fresh ginger (or 1/2 tsp ground ginger)

• 1 tbsp rice vinegar (or apple cider vinegar)

• 1 tbsp cornstarch + 2 tbsp water (for thickening)

For the Sides:

• 2 cups cooked brown rice or quinoa

• 2 cups broccoli florets

• 1 red bell pepper, sliced

• 1 carrot, julienned

• 1 tbsp olive oil

• 1/2 tsp garlic powder

• 1/4 tsp salt & pepper

Instructions

Step 1: Prepare the Chicken

1. Cut the chicken breasts into bite-sized pieces or leave them whole for slicing later.

2. Season with salt, pepper, and paprika.

Step 2: Cook the Chicken

1. Heat olive oil in a skillet over medium heat.

2. Add chicken and cook for 5-6 minutes per side (or until cooked through).

3. Remove from the skillet and set aside.

Step 3: Make the Honey Garlic Sauce

1. Add garlic, and ginger, and sauté for 30 seconds in the same skillet.

2. Add honey, soy sauce, and rice vinegar. Stir well.

3. In a small bowl, mix cornstarch and water, then add to the sauce to thicken.

4. Let the sauce simmer for 2-3 minutes until glossy.

Step 4: Combine Chicken & Sauce

1. Add the cooked chicken back into the skillet.

2. Toss until fully coated in the honey garlic sauce.

3. Remove from heat.

Step 5: Roast the Vegetables

1. Preheat oven to 400°F (200°C).

2. Toss broccoli, bell peppers, and carrots with olive oil, garlic powder, salt, and pepper.

3. Spread them on a baking sheet and roast for 15-20 minutes.

Step 6: Assemble the Meal Prep Containers

1. Divide cooked rice or quinoa among four meal prep containers.

2. Add a portion of honey garlic chicken on top.

3. Fill the remaining space with roasted vegetables.

4. Garnish with sesame seeds or green onions (optional).

How to Store & Reheat

• Refrigerator: Store in airtight meal prep containers for 4-5 days.

• Freezer: Freeze for up to 2 months (store rice and veggies separately for best texture).

• Reheat: Microwave for 2-3 minutes, stirring halfway through.

Tips for the Best Honey Garlic Chicken Meal Prep

✔ Use Chicken Thighs – They stay juicier than chicken breasts.
✔ Adjust Sweetness – Add more or less honey based on your preference.
✔ Make it Spicy – Add red pepper flakes or sriracha for heat.
✔ Swap the Grain – Use cauliflower rice, quinoa, or whole wheat noodles instead of rice.

Health Benefits of This Meal

✅ High in Protein – Helps with muscle recovery and keeps you full.
✅ Rich in Fiber – Brown rice, veggies, and honey support digestion.
✅ Balanced Macros – A perfect mix of carbs, protein, and healthy fats.

Frequently Asked Questions

1. Can I make this in the Instant Pot?
Yes! Sauté the chicken, then pressure cook with the sauce for 5 minutes on high.

2. What can I use instead of cornstarch?
Arrowroot powder or flour works as a thickener.

3. Can I add other veggies?
Absolutely! Try zucchini, mushrooms, or snap peas.

Final Thoughts

This Honey Garlic Chicken Meal Prep is the perfect way to stay on track with healthy eating while enjoying a flavorful, satisfying meal.

Whether for lunch or dinner, this dish is quick, easy, and delicious!

Try it today and make meal prepping easier than ever! 🍯🍗🥦