Honey Soy Chicken Meal Prep | Air Fried Potatoes & Garlic Green Beans
This honey soy garlic chicken meal prep is built to solve the exact problems most people have with weekly cooking: bland food, soggy textures, and meals that fall apart after day two.
The chicken is cooked in a sticky honey soy glaze that reduces properly in the pan, giving you real flavour without relying on bottled sauces. Crispy potatoes add substance and texture, while garlic green beans keep the meal fresh and balanced, so every container still feels like a proper meal rather than “diet food”.
This recipe is designed for five 750ml containers and focuses on balance over extremes. You get a solid hit of protein, enough carbohydrates to keep energy up through the week, and fats used intentionally for flavour rather than excess. Everything reheats well, holds its texture, and still tastes good days later — which is the entire point of meal prep.
Ingredients
Chicken
- 1kg (2.2lb) - Chicken Thighs, Boneless & Skinless
- 2 Tbsp (30ml) - Peanut Oil
- 1 tsp (3g) - Smoked Paprika
- 1 tsp (3g) - Onion Powder
- Salt & Pepper
Sticky Soy Garlic Glaze
- ½ Cup (125ml) - Light Soy Sauce
- ¼ Cup (60ml) Chicken Stock
- 2 Tbsp (40g) - Honey
- 4 - Garlic Cloves, Grated
- 1 tsp (5ml) - Sesame Oil
- 1 tsp (5ml) - Rice Vinegar or Apple Cider Vinegar
- 1 tsp (5g) - Cornflour or Starch
- 1 Tbsp (15ml) - Water
- Ground White Pepper
Air-Fried Potatoes
- 900g (2lb) - Potatoes, Cut Into Bite-Sized Pieces
- 2 Tbsp (30ml) - Peanut Oil
- Salt & Pepper
Garlic Green Beans
- 250g (8.8oz) - Green Beans, Trimmed
- 1 Tbsp (15ml) - Peanut Oil
- 2 - Garlic Cloves, Grated
- Salt & Pepper
- Spring Onion (Scallion)
Instructions
- Preheat the air fryer to 200°C (400°F).
- Toss the potatoes with peanut oil, salt and pepper. Air fry for 20–25 minutes, shaking the basket halfway through, until golden and crisp.
- Heat a large pan over medium heat with the peanut oil for the green beans. Add the green beans, season with salt and pepper, and cook for 3–4 minutes until just tender. Add the garlic and cook for 20–30 seconds until fragrant. Remove the green beans from the pan and set aside.
- Toss the chicken thighs with peanut oil, smoked paprika, onion powder, salt and pepper. Increase the heat to medium-high and sear the chicken for 5–6 minutes per side, until it is deeply golden and cooked through. Remove from the pan.
- Reduce the heat to medium. Add the soy sauce, chicken stock, honey, garlic, sesame oil and vinegar to the pan and bring to a gentle simmer. Stir in the cornflour slurry and cook for 2–3 minutes until thick and glossy.
- Return the chicken to the pan and coat it in the glaze, allowing it to reduce and caramelise briefly.
- Divide the air-fried potatoes between 5× 750ml containers. Add the garlic green beans as a separate layer, then top with the sticky glazed chicken. Spoon any remaining glaze over the chicken.
- Allow to cool completely before sealing and refrigerating.
Nutrition Guide
The above nutrition guide is based on daily averages and is calculated for a single portion.
Recipe Notes
Storage Instructions
Allow the meal prep to cool completely before sealing. Store in airtight containers in the fridge for up to 4 days.
For longer storage, freeze for up to 4 days. Thaw overnight in the fridge before reheating.
Reheating Instructions
Microwave
Reheat on high for 2–3 minutes, stirring halfway if needed. Add a small splash of water or stock to rehydrate the chicken and potatoes.
Pan
Reheat gently in a pan over medium heat with a splash of water or stock until hot throughout.
Watch How To Make The Recipe
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