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High Protein Honey Garlic Chicken Bowls - Simple, Flavor-Packed Meal Prep

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Chicken: 1.5–2 pounds boneless, skinless chicken breasts (or thighs for juicier results)
  • Oil: Avocado oil or olive oil
  • Garlic: 5–6 fresh cloves, minced (or 1.5 teaspoons garlic powder in a pinch)
  • Ginger: 1–2 teaspoons fresh grated (optional but recommended)
  • Soy sauce or tamari: Low sodium preferred
  • Honey: Runny honey for easy mixing
  • Rice vinegar (or apple cider vinegar)
  • Cornstarch or arrowroot: For thickening the sauce
  • Chicken broth or water
  • Sesame oil: A small splash for aroma
  • Red pepper flakes or sriracha (optional for heat)
  • Base: Cooked rice, quinoa, or cauliflower rice
  • Veggies: Broccoli florets, snap peas, carrots, bell peppers, or green beans
  • Garnishes: Green onions, sesame seeds, lime wedges
  • Salt and pepper

Method
 

  1. Cook your base. Make 4 cups of cooked rice or quinoa, or steam a large batch of cauliflower rice. Keep warm.
  2. Prep the chicken. Pat chicken dry and cut into 1-inch pieces. Season lightly with salt and pepper. This helps it brown and stay juicy.
  3. Mix the sauce. In a bowl, whisk 1/3 cup low-sodium soy sauce, 1/3 cup honey, 1/4 cup chicken broth, 2 tablespoons rice vinegar, 1 teaspoon sesame oil, 5–6 minced garlic cloves, 1–2 teaspoons grated ginger, and a pinch of red pepper flakes if you like heat.
  4. Make a slurry. In a small cup, mix 1 tablespoon cornstarch with 1 tablespoon cold water. Set aside.
  5. Sear the chicken. Heat 1–2 tablespoons oil in a large skillet over medium-high. Add chicken in a single layer. Cook 5–7 minutes, stirring once or twice, until golden and cooked through. Work in batches if needed to avoid steaming.
  6. Blanch or sauté the veggies. While the chicken cooks, steam broccoli or quickly sauté your chosen veggies in a second pan with a little oil and salt. You want crisp-tender, not mushy.
  7. Glaze the chicken. Lower heat to medium. Pour the honey garlic sauce into the skillet with the chicken. Simmer 1–2 minutes.
  8. Thicken the sauce. Stir the cornstarch slurry, then drizzle it in while stirring. Simmer another 1–2 minutes until glossy and slightly thick. If it gets too thick, add a splash of broth or water.
  9. Taste and adjust. Add more vinegar for brightness, more honey for sweetness, or more soy for salt. Balance is key.
  10. Assemble the bowls. Add a scoop of your base, top with honey garlic chicken, spoon over extra sauce, and add veggies. Finish with sliced green onions, sesame seeds, and a squeeze of lime.