Honey Soy Chicken Meal Prep (High Protein, Reheats Perfectly)
Looking for a high-protein meal prep that actually tastes amazing? This honey soy chicken is sticky, juicy, and loaded with flavor — no dry chicken here. Made with boneless thighs, a quick glaze, and seasonal vegetables, it’s perfect for your weekly lunch rotation.
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
- Trim any excess fat from the chicken thighs and pat them dry with a paper towel. Season both sides with salt and pepper, then toss with cornflour to lightly coat.
- In a small bowl, mix the soy sauce, honey, rice vinegar, sesame oil, and sriracha or chilli flakes. Set aside.
- Heat oil in a large non-stick pan over medium-high heat. Sear the chicken thighs for 4 to 5 minutes per side until golden and cooked through. Cook in batches if needed, then set aside.
- Lower the heat to medium. In the same pan, add a little more oil and sauté the garlic and ginger for 30 seconds. Pour in the glaze and simmer for 1 to 2 minutes until slightly thickened. Return the chicken to the pan and simmer for an additional 2 to 3 minutes, until it is sticky and well-coated.
- Rinse the rice under cold water and cook using your preferred method. Once done, fluff and let cool for 10 minutes before packing.
- Heat oil in a second pan and stir-fry the carrot for 1 minute. Add the capsicum, red onion, and spring onion. Cook for an additional 3 to 4 minutes, until just softened—season lightly with salt.
- To assemble, divide the rice into five containers. Add the vegetables and glazed chicken. Spoon over extra sauce and top with sliced spring onion.
Nutrition Guide
The above nutrition guide is based on daily averages and is calculated for a single portion.
Recipe Notes
Storage Instructions
Fridge
Store the honey soy chicken, rice, and vegetables in airtight meal prep containers.
Allow everything to cool for 15 to 20 minutes before sealing, to avoid condensation that can lead to soggy rice or bacterial growth.
Store for up to 4 days in the fridge.
Freezer
For longer storage, portion the meal into freezer-safe containers.
Label with the date and freeze for up to 3 months.
Wrap the chicken separately in foil or parchment inside the container if you want to maintain texture (optional).
Reheating Instructions
From the Fridge
Microwave (Preferred)
Open lid slightly or use a microwave-safe cover.
Add a splash of water over the rice to rehydrate it.
Microwave on medium power (50–70%) for 2–3 minutes, stirring halfway.
Let sit for 1 minute before serving.
Stovetop
Add rice and chicken to a pan with a splash of water or oil.
Cover and gently steam on medium-low for 4–5 minutes, stirring occasionally.
Add the glaze toward the end if separated.
From the Freezer
Microwave
Defrost overnight in the fridge, or use the defrost setting first.
Reheat as above (medium power, splash of water, stir halfway).
Oven (for multiple portions)
Preheat oven to 180°C (350°F).
Cover container with foil.
Bake for 15–20 minutes, checking that the chicken is hot throughout.
Watch How To Make The Recipe
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