If you enjoy planning your meals ahead of time, this honey garlic chicken meal prep is about to become a regular in your kitchen. It’s flavorful, satisfying, and comes together in about 30 minutes from start to finish. Tender chicken bites are coated in a glossy honey garlic sauce, paired with vibrant broccoli, and served over fluffy quinoa for a balanced, nourishing meal.
Meal prep doesn’t have to be boring or repetitive. With the right flavors and textures, it can actually be something you look forward to all week. This recipe proves that healthy food can still be comforting, bold, and family-friendly. The sweet heat from the honey and garlic combination keeps things exciting, while the protein-packed chicken and fiber-rich grains help keep you full and energized.
Whether you’re preparing lunches for the week or need a quick dinner idea that also works as leftovers, this dish checks all the boxes.
Why This Honey Garlic Chicken Meal Prep Works So Well
This recipe is designed with real life in mind. It’s simple, adaptable, and perfect for busy schedules.
Great for meal prepping
Planning meals ahead can make healthy eating much easier. These bowls store well in the fridge and reheat beautifully, making them ideal for grab-and-go lunches or stress-free dinners.
Quick and approachable
You don’t need advanced cooking skills or fancy equipment. Everything cooks on the stovetop, and the full recipe takes about half an hour.
Balanced and nourishing
Each bowl includes lean protein, complex carbohydrates, and vegetables. It’s a wholesome meal that supports energy levels without feeling heavy.
Family-approved flavors
Sweet and savory sauces tend to be a hit with both kids and adults. You can easily adjust the spice level to suit everyone at the table.
A Closer Look at the Flavors
What makes this dish stand out is the sauce. Honey brings natural sweetness, garlic adds depth, and a splash of rice vinegar balances everything with gentle acidity. A touch of sesame oil rounds it out with a subtle nutty aroma. The result is a sauce that clings beautifully to the chicken and coats every bite with flavor.
The broccoli is lightly sautéed to keep it crisp-tender and vibrant, offering a fresh contrast to the saucy chicken. Quinoa serves as a neutral, fluffy base that absorbs all those delicious juices, but it can easily be swapped for rice or another grain if you prefer.
Ingredients You’ll Need
Here’s a quick overview of what goes into this recipe. Exact measurements will be included in the recipe card at the end of the article.
- Oil: Avocado oil works well, but olive or any neutral oil is fine
- Chicken: Boneless, skinless chicken breast is ideal, though thighs also work
- Egg: Helps the coating stick to the chicken
- Cornstarch: Creates a light, crispy exterior
- Seasoning: Salt and black pepper
- Broccoli: Fresh florets for best texture
- Quinoa: Cooked ahead of time
- Honey: Provides natural sweetness
- Hot sauce: Adds gentle heat (adjust to taste)
- Garlic: Freshly minced for the best flavor
- Rice vinegar: Balances the sweetness
- Sesame oil: Adds depth and aroma
- Garnishes: Green onions and sesame seeds
How to Make Honey Garlic Chicken Meal Prep
1. Coat the chicken
Set up two bowls: one with a beaten egg and another with cornstarch mixed with a pinch of salt and pepper. Dip the chicken pieces into the egg, then toss them in the cornstarch until lightly coated.
2. Cook the chicken
Heat oil in a non-stick skillet over medium heat. Add the chicken in a single layer and cook until golden brown on all sides. This step gives the chicken a lightly crisp exterior while keeping it juicy inside.
3. Make the sauce
In a separate bowl, whisk together honey, hot sauce, garlic, rice vinegar, and sesame oil. Once the chicken is cooked, toss it with the sauce until evenly coated.
4. Sauté the broccoli
Wipe the skillet clean, add a bit more oil, and quickly stir-fry the broccoli until just tender with slightly browned edges. Season lightly with salt and pepper.
5. Assemble the bowls
Divide the cooked quinoa between your meal prep containers. Top with broccoli and honey garlic chicken, then finish with green onions and sesame seeds.
Meal Prep and Storage Tips
- Allow everything to cool slightly before sealing containers.
- Store in the refrigerator for up to four days.
- Reheat gently in the microwave or enjoy cold if you prefer.
- Add a squeeze of fresh lime or a drizzle of extra sauce just before serving to refresh the flavors.
Simple Variations
- Protein swap: Shrimp or tofu can replace chicken.
- Vegetable options: Green beans, snap peas, or Brussels sprouts work well.
- Grain choices: Brown rice, jasmine rice, or couscous are all great alternatives to quinoa.
- Spice level: Reduce or omit the hot sauce for a milder version.
Helpful Tips for the Perfect Honey Garlic Chicken
- Chicken Selection
Lean chicken breast is ideal for a lighter meal, but boneless, skinless thighs can add extra juiciness and flavor. Make sure the pieces are evenly sized to cook uniformly. - Crispy Coating
The cornstarch coating gives a subtle crispiness without deep frying. Make sure to shake off excess cornstarch to avoid clumps in the pan. - Sauce Balance
Taste and adjust the sauce before adding it to the chicken. You can add more honey for sweetness, extra hot sauce for heat, or a splash of rice vinegar for tanginess. - Vegetable Variations
Fresh broccoli is ideal, but frozen works in a pinch. Stir-fry just until tender to keep its bright color and crunch. Other vegetables like bell peppers, zucchini, or snap peas are excellent substitutes. - Grain Choices
Quinoa absorbs flavors well, but brown rice or couscous are great alternatives for a heartier base. - Meal Prep Storage
Store each component together in airtight containers in the fridge for up to four days. Reheat gently to maintain the texture of the chicken and vegetables.
Frequently Asked Questions
Q: Can I make this recipe ahead of time?
Yes! The recipe is perfect for meal prep. Cook the chicken, broccoli, and quinoa ahead of time, then assemble in containers.
Q: How do I thicken the honey garlic sauce?
If you prefer a thicker sauce, whisk a teaspoon of cornstarch with a small amount of water, then stir into the sauce while heating for 1–2 minutes until it thickens.
Q: Can I skip the egg in the coating step?
Yes, you can use a thin layer of oil or a splash of soy sauce to help the cornstarch stick. The egg mainly helps with even coating and a light crisp texture.
Q: How spicy is this dish?
It has a mild kick from the hot sauce, but you can reduce or omit it to suit your taste.
Other Meal Prep Ideas You Might Like
- Teriyaki Chicken Meal Prep Bowl
- Honey Sriracha Meatballs
- Garlic Lime Shrimp Meal Prep
- Beef Burrito Meal Prep Bowls
- Sweet and Spicy Chicken Meal Prep
Honey Garlic Chicken Meal Prep Bowls (Healthy & Easy)
- Total Time: 30 min
Ingredients
For the Chicken & Broccoli:
2 tablespoons avocado oil (divided)
4 boneless, skinless chicken breasts, diced into 1-inch pieces
1 large egg, beaten
2 tablespoons cornstarch
1 1/4 teaspoon kosher salt, divided
1 head broccoli, cut into small florets
2 cups cooked quinoa
Honey Garlic Sauce:
2 tablespoons honey
2 tablespoons sriracha sauce (use 1 tablespoon for a milder flavor)
2 garlic cloves, minced
1 tablespoon rice vinegar
1 teaspoon sesame oil
To Garnish:
2 green onions, thinly sliced
1–2 teaspoons black and white sesame seeds
Lime wedges (optional)
Instructions
- Prepare two bowls: one with beaten egg, the other with cornstarch mixed with a pinch of salt and pepper.
- Dip chicken into the egg, then coat with cornstarch.
- Heat 1 tablespoon oil in a non-stick skillet over medium heat. Cook chicken in a single layer until golden and cooked through, 8–10 minutes.
- In a bowl, whisk together honey, sriracha, garlic, rice vinegar, and sesame oil. Toss cooked chicken with sauce.
- Wipe skillet clean, heat remaining 1 tablespoon oil, and sauté broccoli until tender and slightly browned, 2–3 minutes. Season with salt and pepper.
- Assemble meal prep bowls: 1/2 cup quinoa per container, topped with broccoli and chicken. Garnish with green onions, sesame seeds, and lime wedges.
- Refrigerate for up to 4 days. Serve cold or reheated.
Notes
- Chicken: Lean breast is preferred; thighs or shrimp can be substituted.
- Broccoli: Fresh is best; frozen works too. Swap for other vegetables if desired.
- Oil: Any neutral oil can be used.
- Quinoa: Brown rice, couscous, or rice alternatives work well.
- Spice: Adjust sriracha to taste; omit for no heat.
- Prep Time: 15 min
- Cook Time: 15 min
