Description
Honey Garlic Chicken Meal Prep is a simple, flavorful, and healthy dish that combines sweet honey and savory garlic to create a comforting yet fresh meal. Perfect for busy weeks, this recipe is quick to prepare, customizable, and suitable for meal prepping, helping you enjoy tasty and balanced lunches or dinners with minimal effort.
Ingredients
Scale
Main Ingredients
- 1.5 to 2 pounds chicken breasts or thighs
- 1/4 cup honey
- 3–4 garlic cloves, minced
- 1/4 cup soy sauce (or tamari/coconut aminos for gluten-free)
- 2 tablespoons olive oil
- 1 tablespoon rice vinegar or lemon juice
- 1/4 teaspoon red pepper flakes (optional)
Garnish
- Fresh parsley, chopped
- Sliced green onions
- Toasted sesame seeds (optional)
Sides (Suggested)
- Steamed broccoli, roasted asparagus, or mixed veggies
- Brown rice, quinoa, or cauliflower rice
Instructions
- Prepare the Marinade: Combine honey, minced garlic, soy sauce, olive oil, and rice vinegar or lemon juice in a bowl. Whisk until the mixture is smooth and well blended.
- Marinate the Chicken: Place chicken breasts or thighs in a resealable bag or shallow dish. Pour the marinade over the chicken, ensuring it’s fully coated. Refrigerate for at least 30 minutes or ideally several hours, or overnight, for maximum flavor infusion.
- Cook the Chicken: Heat a skillet over medium heat and add a little olive oil. Cook the chicken for 5-7 minutes per side until cooked through and nicely caramelized. Baste with leftover marinade during cooking to enhance flavor and moisture.
- Prepare Your Sides: While the chicken cooks, steam or sauté your preferred vegetables and cook grains like brown rice or quinoa to complement the dish.
- Assemble Your Meal Prep Containers: Slice the cooked chicken and evenly distribute it into meal prep containers along with the cooked veggies and grains, creating balanced and ready-to-go meals.
Notes
- Marinate the chicken overnight for deeper flavor.
- Use skin-on chicken thighs for a crispier texture by cooking skin-side down first.
- Don’t overcrowd the pan to allow proper searing and golden caramelization.
- Save some marinade, simmer it down, and drizzle over the finished chicken for added sauciness.
- Balance your meal with fiber-rich vegetables and complex carbohydrates.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Pan-frying
- Cuisine: Asian-inspired
Nutrition
- Serving Size: 1 serving
- Calories: 310 kcal
- Sugar: 11 g
- Sodium: 650 mg
- Fat: 10 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 20 g
- Fiber: 1 g
- Protein: 35 g
- Cholesterol: 95 mg