Honey Soy Chicken Meal Prep
Chicken thighs seared until golden, then tossed through a sticky honey soy glaze with garlic, ginger and a touch of sriracha for heat. Served over jasmine rice with stir-fried carrot, capsicum and onion, this is a proper weekday meal prep that doesn’t taste like one.
A light dusting of cornflour on the chicken before it hits the pan is what gives the glaze something to cling to, so you get that glossy, lacquered finish rather than a thin sauce sliding off. The vegetables go in staggered too, carrots first since they take longer, so nothing ends up under or overdone.
Thirty-five minutes start to finish, and it holds up well in the fridge for four days or the freezer for three months — reheat with a small splash of water and it’s like you just made it.
Honey Soy Chicken Meal Prep
CHICKEN · MEAL PREP · EASY
Sticky, glossy, and built for the week ahead
The cornflour dusting on the chicken isn't just for texture — it thickens the glaze slightly as it reduces, so it clings properly instead of pooling in the bottom of the pan.
Garlic and ginger only get 30 seconds in the pan before the glaze goes in, just long enough to turn fragrant without tipping into bitter. It's a small step that makes a real difference to the final flavour.
The vegetables are staggered by how long they take to cook, so the carrots aren't crunchy while the capsicum turns to mush. And because everything freezes well, it's an easy one to double up and batch for later.
Honey Soy Chicken Meal Prep
Ingredients
Chicken & Seasoning
- 15 ml Neutral Oil or Spray Oil
- 1 kg Chicken Thigh Boneless & Skinless
- 6 g Cornflour Cornstarch
- Salt & Ground White Pepper
Sweet Soy Glaze
- Spray Oil
- 3 Garlic Cloves Grated
- 5 g Ginger Peeled & Grated
- 37.5 ml Low Sodium Soy Sauce
- 30 g Honey
- 15 ml Rice Vinegar
- 10 ml Sesame Oil
- 5 g Sriracha Sauce
- Ground White Pepper
Rice
- 350 g Jasmine Rice Washed
- 550 ml Cold Water
- Salt
Vegetables
- 15 ml Neutral Oil or Spray Oil
- 2 Carrots Chopped
- 1 Red Bell Pepper (Capsicum) Sliced
- 1 Red Onion Sliced
- 3 Spring Onions (Scallions) Sliced
- Salt & Pepper
Method
- 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.
What can I use instead of sriracha?⌄
Chilli flakes or another hot sauce work fine if that's what you've got — start with a small amount and adjust to taste since heat levels vary a lot between brands.
Can I use chicken breast instead of thigh?⌄
You can, though thigh holds up better here since it stays juicier through searing and simmering in the glaze. If using breast, keep a closer eye on the pan so it doesn't dry out.
Do I need a thermometer to check the chicken is cooked?⌄
It's not essential since the thighs are sliced and seared until golden, but if you want to be certain, look for an internal temperature of 74°C (165°F).
Can I freeze this?⌄
Yes, it freezes well for up to 3 months in an airtight container. Thaw overnight in the fridge before reheating with a splash of water to loosen the glaze.
