Honey Soy Chicken Meal Prep (High Protein, Reheats Perfectly)
If you want a high-protein meal prep that tastes as good warmed up as it does fresh, this honey soy chicken delivers. Sticky, juicy boneless thighs are finished with a simple sweet-savory glaze and paired with jasmine rice and crisp seasonal vegetables. It’s an easy, flavorful choice for lunches or quick dinners throughout the week.
Honey Soy Chicken Meal Prep
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Ingredients
Chicken & Seasoning
- 1 Tbsp (20ml) – Neutral Oil or Spray
- 1kg (2.2lb) – Chicken Thigh, Boneless & Skinless
- 2 tsp (6g) – Cornflour (Cornstarch for US)
- Salt & Ground White Pepper
Sweet Soy Glaze
- Spray Oil
- 3 – Garlic Cloves. Grated
- 1 tsp (5ml) – Ginger, Peeled & Grated
- 2 ½ Tbsp (50ml) – Low Sodium Soy Sauce
- 1 ½ Tbsp (30g) – Honey
- 1 Tbsp (20ml) – Rice Vinegar
- 2 tsp (10ml) – Sesame Oil
- 1 tsp (5ml) – Sriracha or Chilli Flakes
- Ground White Pepper
Rice
- 1 ½ Cups (350g) – Jasmine Rice, Washed
- 550ml (550g) – Cold Water
- Salt
Vegetables
- 1 Tbsp (20ml) – Neutral Oil or Spray
- 2 – Carrots, Chopped
- 1 – Red Bell Pepper (Capsicum), Sliced
- 1 – Red Onion, Sliced
- 3 – Spring Onions (Scallions), Chopped
- Salt & Pepper
Instructions
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Trim excess fat from the chicken thighs and pat them dry. Season both sides with salt and white pepper, then toss with cornflour to coat lightly.
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Combine soy sauce, honey, rice vinegar, sesame oil and sriracha (or chilli flakes) in a small bowl and set aside.
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Heat oil in a large non-stick pan over medium-high. Sear the thighs 4–5 minutes per side until golden and cooked through. Work in batches if needed and set cooked chicken aside.
-
Reduce heat to medium. Add a little more oil to the pan and sauté garlic and ginger for about 30 seconds. Pour in the prepared glaze and simmer 1–2 minutes until slightly thickened. Return the chicken and simmer 2–3 minutes until it becomes sticky and well coated.
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Rinse the rice under cold water and cook by your preferred method. Once cooked, fluff with a fork and let it rest for about 10 minutes before packing.
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In a separate pan, heat oil and stir-fry the carrots for 1 minute. Add bell pepper, red onion and spring onion, cooking another 3–4 minutes until just tender. Season lightly with salt and pepper.
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Assemble five meal containers: divide rice, add vegetables and top with glazed chicken. Spoon any extra sauce over the chicken and finish with sliced spring onion.
Nutrition Guide
The nutrition guide above is an estimate per portion based on typical ingredients and preparation.
Recipe Notes
Storage Instructions
Fridge
Store chicken, rice and vegetables in airtight meal prep containers. Let everything cool for 15–20 minutes before sealing to avoid condensation and soggy rice. Keep refrigerated for up to 4 days.
Freezer
For longer storage, portion meals into freezer-safe containers. Label with the date and freeze for up to 3 months. If you prefer, wrap the chicken separately in foil or parchment inside the container to help preserve texture.
Reheating Instructions
From the Fridge
Microwave (preferred)
Open the lid slightly or use a microwave-safe cover. Add a splash of water over the rice to rehydrate. Microwave on medium power (50–70%) for 2–3 minutes, stirring halfway through. Let sit for 1 minute before serving.
Stovetop
Combine rice and chicken in a pan with a splash of water or a little oil. Cover and gently steam on medium-low for 4–5 minutes, stirring occasionally. Stir in the glaze toward the end if it has separated.
From the Freezer
Microwave
Defrost overnight in the fridge or use the microwave defrost setting first. Reheat following the refrigerated microwave instructions (medium power, splash of water, stir halfway).
Oven (for multiple portions)
Preheat oven to 180°C (350°F). Cover the container with foil and bake 15–20 minutes, checking that the chicken is heated through.
Watch How To Make The Recipe
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