I’ll be honest—finding a lunch that’s actually healthy, tastes incredible, and doesn’t take hours to prep used to stress me out. That’s exactly why these Honey Garlic Chicken Meal Prep Bowls became my weekly lifesaver. I threw this together one frantic Sunday when I had leftover chicken and a serious craving for something sweet and savory, and honestly, it saved my entire week of lunches. The sticky sauce coats every bite of juicy chicken, and paired with fluffy rice and roasted broccoli, it’s a balanced, high-protein meal that actually feels indulgent. This recipe makes 5 servings and takes just 45 minutes from start to finish.
Why You Will Love These Honey Garlic Chicken Meal Prep Bowls
- Each bowl clocks in with a fantastic balance of macros—high protein from the chicken, healthy carbs from the rice, and plenty of veggies. It’s the kind of meal that keeps you full and focused, not sluggish. No more 3 PM slumps.
- That honey garlic sauce? It hits the perfect sweet and savory note every single time. I’ve had friends ask for the recipe after just one bite, and it’s embarrassingly simple to throw together.
- These bowls are a meal prepper’s dream. You make everything on Sunday, divide it into containers, and you’ve got five lunches ready to grab and go. They reheat beautifully, too—just a couple minutes in the microwave or a quick skillet reheat.
- You probably already have most of the ingredients in your pantry and fridge. Honey, soy sauce, garlic, rice, broccoli, chicken—nothing fancy, nothing hard to find. That’s my favorite kind of recipe.
- Portion control is built right in. Each container has a perfect serving of protein, carbs, and veggies, so you’re not guessing or overeating. It’s like having a nutritionist pack your lunch, but way tastier. For more ideas on high-protein meals, check out my other recipes too.
Ingredients for Honey Garlic Chicken Meal Prep Bowls
I always cut my own chicken breasts for this recipe—pre-cut pieces can be uneven and dry out faster. And please, use fresh garlic cloves here, not the jarred stuff. The sauce really shines with that fresh punch.
- For the chicken
- 2 pounds boneless skinless chicken breasts, cut into bite-sized pieces
- 1 tablespoon olive oil
- 1 teaspoon kosher salt
- 1/2 teaspoon black pepper
- For the honey garlic sauce
- 1/3 cup honey
- 1/4 cup low sodium soy sauce
- 5 cloves garlic, minced
- 1 tablespoon rice vinegar
- 1 tablespoon cornstarch
- 2 tablespoons water
- For the rice
- 1 1/2 cups uncooked jasmine rice
- 3 cups water
- For the vegetables
- 5 cups broccoli florets
- 1 tablespoon olive oil
- 1/2 teaspoon salt
- For garnish
- 2 tablespoons sliced green onions
- 1 teaspoon sesame seeds
How to Make Honey Garlic Chicken Meal Prep Bowls
I recommend starting the rice first, since it takes about 15 minutes to cook and can sit covered while the rest comes together. This way everything finishes around the same time and you’re not scrambling.
Step 1: Cook the jasmine rice according to package directions with 3 cups of water and set it aside. Fluff it with a fork once it’s done so it stays nice and separate.
Step 2: Preheat your oven to 425°F. This high heat is key for getting the broccoli slightly charred and the chicken juicy without drying out.
Step 3: Toss the broccoli florets with olive oil and salt on one side of a large baking sheet. Spread them in a single layer so they roast evenly, not steam.
Step 4: Season the chicken pieces with salt and pepper, then place them on the other side of the baking sheet. Make sure they’re in a single layer too for even cooking.
Step 5: Roast everything for 18 to 22 minutes. The chicken should reach an internal temperature of 165°F on a food thermometer, and the broccoli should be tender with lightly browned edges. I usually check the chicken at the 18-minute mark to be safe.
Step 6: While everything roasts, whisk together the honey, low sodium soy sauce, minced garlic, and rice vinegar in a small saucepan over medium heat. Bring it to a gentle simmer—you’ll smell the garlic waking up, which is my favorite part.
Step 7: In a small bowl, mix the cornstarch and water until smooth. Stir that slurry into the simmering sauce and cook for 1 to 2 minutes, whisking constantly. It’ll thicken up into a glossy, sticky glaze that coats a spoon perfectly. Don’t walk away or it might clump!
Step 8: Transfer the cooked chicken to a large bowl and pour the honey garlic sauce over it. Toss everything gently until every piece is evenly coated. This step is where the magic happens—the sauce clings to each bite of chicken.
Step 9: Divide the cooked rice evenly among 5 meal prep containers. I use about ¾ cup per container, but you can adjust based on your hunger levels.
Step 10: Add the glazed chicken and roasted broccoli to each container. Try to keep components separate so they don’t get soggy before you’re ready to eat.
Step 11: Garnish with sliced green onions and a sprinkle of sesame seeds. If you’re meal prepping for the week, I’d suggest adding these right before serving for the best texture. For another twist on this flavor, try my Honey Garlic Chicken Thigh Bake—it’s just as saucy and perfect for a family dinner.
What to Serve with Honey Garlic Chicken Meal Prep Bowls
I’m all about keeping these bowls satisfying on their own, but sometimes you just want a little extra crunch or a pop of color. Here are a few of my favorite ways to dress them up without any extra fuss.
Extra roasted vegetables like bell peppers or snap peas add more color and nutrients. Toss them on the same baking sheet as the broccoli and roast until tender—it’s that easy.
A side of edamame brings a boost of plant-based protein and fiber. I’ll steam a cup and sprinkle with a pinch of sea salt for a quick, crunchy side.
A dollop of sriracha mayo (just mix sriracha with a little mayo or Greek yogurt) adds creamy heat that balances the sweet honey garlic perfectly.
If you want something crisp and tangy, try my Asian Carrot Cucumber Salad on the side. It’s light, refreshing, and uses that same soy-sesame vibe—a total game changer.
How to Store and Reheat Honey Garlic Chicken Meal Prep Bowls
Let me save you from the dreaded soggy bowl disaster. The secret is all in how you store everything. Trust me on this one—I’ve learned the hard way.
Storage is simple but important. Let the chicken, rice, and broccoli cool completely before sealing your meal prep containers. If you trap steam inside, you’ll end up with sad, mushy broccoli and rice that’s more like paste. Store everything in the refrigerator for up to 4 days. I like to keep the green onions and sesame seeds in a little separate baggie so they stay fresh and crunchy until I’m ready to eat.
Reheating is where the magic happens. For the microwave, pop the container in for 2 to 3 minutes, stirring halfway through. The sauce will loosen up again beautifully. If you’ve got a little extra time, reheat in a skillet over medium heat for 5 to 7 minutes—this brings back some of that roasted texture on the broccoli and chicken. If the sauce has thickened up too much in the fridge, just add a splash of water or soy sauce before reheating. It’ll loosen right up without getting watery.
Pro tip: If you’re making a double batch for meal prep, try my Honey Garlic Chicken Thighs with Rice for a juicier twist. The thighs stay even more tender after a few days in the fridge.
Frequently Asked Questions
I get asked about these bowls all the time, especially from folks who are new to meal prepping. So here are the three questions that pop up most often, along with my tried-and-true answers.
Can I use chicken thighs instead of breasts?
Absolutely! Boneless skinless chicken thighs are actually my go-to when I want extra juicy meat that stays tender after a few days in the fridge. Just adjust the roasting time to 20 to 25 minutes at 425°F, and check with your food thermometer—they’re ready at 165°F internal temperature.
Can I freeze these meal prep bowls?
You bet. Freeze the bowls without any garnishes (green onions and sesame seeds get sad in the freezer) for up to 3 months. When you’re ready to eat, just thaw them overnight in the fridge, then reheat like normal. The sauce might thicken a bit, but a splash of water or soy sauce brings it right back to life.
Can I use a different vegetable?
Of course! Asparagus, green beans, or bell peppers all work beautifully here. Just toss them with a little oil and salt, and roast them right alongside the chicken on the same baking sheet—no extra dishes needed. For another protein-packed bowl idea, check out my High-Protein Chicken Power Bowl—it’s perfect when you want to mix up your lunch rotation.
Before You Go
I hope you love these Honey Garlic Chicken Meal Prep Bowls as much as my family does. If you make them, let me know how they turn out—leave a comment, rate the recipe, or share your creation on social media. Happy cooking!
Honey Garlic Chicken Meal Prep Bowls with Rice and Broccoli
Ingredients
Equipment
Method
- Cook the rice according to package directions and set aside.
- Preheat the oven to 425°F.
- Toss the broccoli with olive oil and salt. Spread on one side of a large baking sheet.
- Season the chicken pieces with salt and pepper. Place on the other side of the baking sheet.
- Roast for 18 to 22 minutes until the chicken reaches an internal temperature of 165°F and the broccoli is tender with lightly browned edges.
- While the chicken cooks, whisk together honey, soy sauce, garlic, and rice vinegar in a small saucepan over medium heat.
- In a small bowl, combine cornstarch and water. Stir into the sauce and cook for 1 to 2 minutes until thickened.
- Transfer the cooked chicken to a large bowl and toss with the honey garlic sauce until evenly coated.
- Divide the rice evenly among 5 meal prep containers.
- Add the honey garlic chicken and roasted broccoli.
- Garnish with green onions and sesame seeds before serving.
