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Easy Honey Garlic Chicken and Rice Meal Prep Bowls

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Sticky, sweet, and savory honey garlic chicken served over fluffy rice with roasted broccoli. Perfect for meal prep, these bowls stay fresh for days and make weekday lunches something to look forward to.

Ingredients

Scale
  • 1.5 lbs (680g) boneless, skinless chicken thighs
  • 1/3 cup (113g) honey
  • 1/4 cup (60ml) low-sodium soy sauce
  • 6 cloves garlic, minced (about 2 tablespoons)
  • 2 tablespoons (30ml) rice vinegar
  • 1 tablespoon (15ml) sesame oil
  • 1 tablespoon (8g) cornstarch
  • 4 cups (600g) cooked white rice (preferably jasmine)
  • 3 cups (300g) broccoli florets
  • 4–5 green onions, sliced
  • 1 tablespoon sesame seeds (for garnish)
  • Salt and pepper to taste
  • Olive oil (for drizzling broccoli)

Instructions

  1. Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper or foil.
  2. Cook your rice: Rinse 1½ cups (300g) jasmine rice under cold water until the water runs clear. Add to a saucepan with 2¼ cups (530ml) water and a pinch of salt. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork.
  3. Make the honey garlic sauce: In a small bowl, whisk together honey, soy sauce, rice vinegar, sesame oil, minced garlic, and cornstarch until smooth. Set aside.
  4. Prep the chicken: Pat chicken thighs dry with paper towels. Trim excess fat. Season both sides lightly with salt and pepper.
  5. Toss the chicken with half the sauce: Place chicken thighs in a bowl and pour about half the sauce over them. Toss to coat evenly. Reserve remaining sauce.
  6. Arrange on the baking sheet: Place chicken thighs in a single layer on the prepared baking sheet, leaving space between each piece. Add broccoli florets around the chicken. Drizzle broccoli with olive oil and a pinch of salt.
  7. Roast for 15 minutes: Place baking sheet in the preheated oven and roast for 15 minutes until chicken starts to brown and broccoli is tender-crisp.
  8. Brush with remaining sauce: Remove baking sheet from oven. Brush or spoon reserved sauce over chicken thighs. Return to oven and roast for another 5-7 minutes until sauce is sticky and caramelized and chicken reaches an internal temperature of 165°F (74°C).
  9. Rest the chicken: Let chicken rest on the baking sheet for 5 minutes to allow juices to redistribute.
  10. Slice and assemble: Slice chicken thighs into strips or bite-sized pieces. Divide cooked rice among meal prep containers. Top with sliced chicken and roasted broccoli. Spoon any remaining pan juices over the top. Garnish with sliced green onions and sesame seeds.

Notes

For best results, keep sauce and rice separate if storing for more than 2 days to prevent sogginess. Slightly undercook rice for meal prep to avoid mushiness upon reheating. Double the sauce recipe if you want extra for drizzling later. The flavors improve after a day or two in the fridge.

Nutrition

Keywords: honey garlic chicken, meal prep bowls, chicken and rice, easy meal prep, honey garlic sauce, chicken thighs, broccoli, healthy meal prep

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