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Hot Honey Chicken Meal Prep Bowls - Sweet, Spicy, and Ready for the Week

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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 to 2 pounds boneless, skinless chicken breasts or thighs (thighs stay juicier)
  • Vegetables: 2 cups broccoli florets, 2 cups diced sweet potatoes, 1 red bell pepper sliced, 1 small red onion sliced
  • Grain base: 2 cups cooked brown rice, quinoa, or farro
  • Olive oil: 3 tablespoons, divided
  • Salt and pepper: To taste
  • Garlic powder: 1 teaspoon
  • Smoked paprika: 1 teaspoon
  • Hot honey sauce: 1/3 cup honey
  • 1–2 tablespoons hot sauce (like Frank’s or your favorite)
  • 1–2 teaspoons red pepper flakes (adjust to heat preference)
  • 1 tablespoon apple cider vinegar or rice vinegar
  • 1 teaspoon soy sauce or tamari (for depth)
  • 1 clove garlic, grated or minced
  • 1 teaspoon Dijon mustard (optional, for body)
  • Pinch of salt
  • Fresh garnish: Chopped parsley or green onions (optional)
  • Lemon or lime wedges: For serving (optional)

Method
 

  1. Preheat and prep: Heat your oven to 425°F (220°C). Line two sheet pans with parchment paper for easy cleanup.
  2. Prep the veggies: Toss the broccoli, sweet potatoes, bell pepper, and red onion with 2 tablespoons olive oil, a big pinch of salt, and pepper. Spread evenly on one sheet pan.
  3. Season the chicken: Pat the chicken dry. Rub with 1 tablespoon olive oil, salt, pepper, garlic powder, and smoked paprika. Place on the second sheet pan.
  4. Roast: Put both pans in the oven. Roast for 15 minutes, then flip the chicken and toss the veggies. Continue roasting 8–12 minutes more, until the chicken hits an internal temp of 165°F (74°C) and veggies are tender with caramelized edges.
  5. Make the hot honey sauce: While things roast, whisk honey, hot sauce, red pepper flakes, vinegar, soy sauce, garlic, Dijon, and a pinch of salt in a small bowl. Taste and adjust heat and acidity to your liking.
  6. Glaze the chicken: When the chicken is done, brush it generously with the hot honey sauce. Return to the oven for 2–3 minutes to set the glaze without burning.
  7. Slice and rest: Let the chicken rest 5 minutes, then slice. Toss the roasted veggies with a spoonful of the hot honey if you want a hint of sweetness.
  8. Assemble bowls: Divide the cooked grain among 4 meal prep containers. Top with sliced chicken and roasted veggies. Drizzle on extra hot honey sauce if you like heat.
  9. Garnish: Add chopped parsley or green onions. A quick squeeze of lemon or lime brightens everything.