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Healthy Chicken Stir Fry Meal Prep - Easy, Fresh, and Ready for the Week

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Chicken: 1.5 to 2 pounds boneless, skinless chicken breast or thighs, thinly sliced
  • Vegetables: 2 cups broccoli florets
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 1 medium carrot, thinly sliced
  • 1 small red onion, sliced (or 4 green onions, chopped)
  • 1 cup snap peas or snow peas
  • 2 cups sliced mushrooms (optional)
  • Aromatics: 3 cloves garlic, minced; 1 tablespoon fresh ginger, grated
  • Cooking oil: 1–2 tablespoons avocado oil or olive oil
  • Sauce: 1/3 cup low-sodium soy sauce or tamari
  • 2 tablespoons rice vinegar
  • 1 tablespoon sesame oil
  • 1–2 tablespoons honey or maple syrup (to taste)
  • 1/2 cup low-sodium chicken broth or water
  • 1 tablespoon cornstarch (or arrowroot) for thickening
  • 1/4–1/2 teaspoon red pepper flakes (optional)
  • Base: 4 cups cooked brown rice, jasmine rice, or cauliflower rice
  • Garnishes: Sesame seeds, sliced green onions, lime wedges (optional)
  • Seasoning: Salt and black pepper to taste

Method
 

  1. Cook your base: Prepare rice or cauliflower rice according to package instructions. Spread on a tray to steam off extra moisture so it doesn’t get soggy in containers.
  2. Make the sauce: In a bowl, whisk soy sauce, rice vinegar, sesame oil, honey, broth, cornstarch, and red pepper flakes. Set aside. Taste and adjust sweetness or salt now.
  3. Prep the chicken: Thinly slice chicken against the grain. Pat dry and season lightly with salt and pepper. Dry chicken browns better.
  4. Heat the pan: Warm a large skillet or wok over medium-high heat. Add 1 tablespoon oil.
  5. Sear the chicken: Add chicken in a single layer. Cook 4–6 minutes, stirring a few times, until just cooked through and lightly browned. Transfer to a plate.
  6. Sauté aromatics: Add a small splash of oil if needed. Stir in garlic and ginger for 30 seconds until fragrant. Don’t let them burn.
  7. Cook the veggies: Add broccoli, carrots, and onion first. Stir fry 2–3 minutes. Then add bell peppers, peas, and mushrooms. Cook another 2–3 minutes. You want crisp-tender, not mushy.
  8. Combine and sauce: Return chicken to the pan. Whisk the sauce again (cornstarch settles) and pour it in. Stir constantly 1–2 minutes until the sauce thickens and coats everything.
  9. Finish and taste: Adjust with a splash of soy for salt, a squeeze of lime for brightness, or a bit more honey if you prefer sweeter.
  10. Assemble meal prep: Divide rice among 4–5 containers. Top with stir fry. Sprinkle sesame seeds and green onions if using. Let cool uncovered for 10–15 minutes before sealing.