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High Protein Sesame Chicken Meal Prep - Simple, Flavor-Packed, 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: 2 pounds boneless, skinless chicken breasts, cut into 1-inch pieces
  • Veggies: 3 cups broccoli florets, 1 red bell pepper (sliced), 1 cup snap peas, 3 green onions (sliced)
  • Aromatics: 3 cloves garlic (minced), 1 tablespoon fresh ginger (grated)
  • Sauce: 1/3 cup low-sodium soy sauce or tamari
  • 3 tablespoons honey or maple syrup
  • 2 tablespoons rice vinegar
  • 1 tablespoon toasted sesame oil
  • 1 tablespoon chili-garlic sauce or sriracha (optional for heat)
  • 1/2 cup low-sodium chicken broth or water
  • 2 tablespoons cornstarch (for thickening)
  • Coating for chicken: 2 tablespoons cornstarch, 1/2 teaspoon salt, 1/2 teaspoon black pepper
  • Cooking oil: 1–2 tablespoons avocado oil or olive oil
  • Sesame seeds: 1–2 tablespoons, for garnish
  • Base: 3 cups cooked brown rice or quinoa (about 1 cup dry), or cauliflower rice if you want lower carbs
  • Optional add-ins: 1/2 cup edamame (thawed), red pepper flakes, a squeeze of lime

Method
 

  1. Cook your base. Make brown rice, quinoa, or cauliflower rice according to package directions. Fluff and set aside to cool slightly.
  2. Prep the chicken. Pat chicken dry and toss with 2 tablespoons cornstarch, salt, and pepper. This helps the chicken sear nicely and gives the sauce something to cling to.
  3. Make the sauce. In a bowl, whisk soy sauce, honey, rice vinegar, sesame oil, chili-garlic sauce (if using), and broth. Whisk in 2 tablespoons cornstarch until fully dissolved. Set aside.
  4. Sear the chicken. Heat 1 tablespoon oil in a large skillet over medium-high. Add half the chicken in a single layer. Cook 3–4 minutes per side until browned and cooked through. Remove to a plate and repeat with remaining chicken, adding more oil if needed.
  5. Sauté aromatics. Reduce heat to medium. Add garlic and ginger to the empty skillet. Stir for 30 seconds until fragrant—don’t let it burn.
  6. Cook the veggies. Add broccoli, bell pepper, and snap peas. Stir-fry 3–4 minutes until bright and crisp-tender. You want them slightly underdone so they reheat well later.
  7. Bring it together. Return chicken to the skillet. Whisk sauce again, then pour it in. Stir and simmer 1–2 minutes until glossy and thick. If it gets too thick, splash in a bit more broth or water.
  8. Finish and garnish. Turn off heat. Stir in green onions and sprinkle with sesame seeds. Taste and adjust with more soy for salt, vinegar for tang, or honey for sweetness.
  9. Portion. Divide rice (or your base) into 4–5 meal prep containers. Top with equal portions of sesame chicken and veggies. Add extra sesame seeds or a lime wedge if you like.