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High Protein Sweet Chili Chicken Bowls - Simple, Flavor-Packed Meal Prep

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Chicken: 1.5 pounds boneless, skinless chicken breast (or thighs if you prefer)
  • Sweet chili sauce: 1/2 cup (store-bought or homemade)
  • Soy sauce or tamari: 2 tablespoons
  • Rice vinegar or lime juice: 1 tablespoon
  • Garlic: 2–3 cloves, minced
  • Ginger: 1 tablespoon fresh, grated (optional but recommended)
  • Cornstarch: 1–2 teaspoons (for thickening and coating)
  • Oil: 1–2 tablespoons (avocado, olive, or neutral oil)
  • Base: 3 cups cooked brown rice, white rice, jasmine rice, or quinoa
  • Veggies: 1 red bell pepper (sliced), 1 cup broccoli florets, 1 cup snap peas or green beans, 2 carrots (thinly sliced or shredded)
  • Green onions: 2–3, thinly sliced
  • Sesame seeds or crushed peanuts: for topping
  • Red pepper flakes or sriracha: optional, for more heat
  • Salt and black pepper: to taste

Method
 

  1. Cook your base. Make your rice or quinoa according to package directions. Fluff and set aside. Keep warm if serving right away.
  2. Prep the chicken. Pat chicken dry and cut into bite-size pieces. Toss with 1 teaspoon cornstarch, a pinch of salt, and black pepper. This helps the chicken sear nicely and stay juicy.
  3. Mix the sauce. In a small bowl, whisk sweet chili sauce, soy sauce, rice vinegar or lime juice, minced garlic, and grated ginger. If you like it thicker, add another 1/2 teaspoon cornstarch and whisk well.
  4. Sear the chicken. Heat a large skillet over medium-high. Add oil, then the chicken in an even layer. Don’t crowd the pan. Cook 5–7 minutes, stirring once or twice, until golden and cooked through.
  5. Blanch or quick-cook veggies. If you prefer crisp-tender veggies, quickly steam or sauté broccoli, snap peas, and carrots until bright and just tender. Bell peppers can be added raw for crunch or lightly sautéed.
  6. Glaze the chicken. Reduce heat to medium. Pour the sauce over the chicken and stir. Let it bubble for 1–2 minutes until glossy and slightly thickened. If it’s too thick, splash in a tablespoon of water.
  7. Assemble bowls. Add a scoop of rice or quinoa to each bowl. Top with sweet chili chicken and a generous handful of veggies. Sprinkle green onions and sesame seeds. Add a dash of red pepper flakes if you want more kick.
  8. Taste and adjust. Finish with a squeeze of lime or a tiny drizzle of soy sauce if needed. Serve warm.