Honey Soy Chicken
Three components, one clear order of operations. Potatoes in the air fryer, green beans quickly pan-seared, then chicken seared hard and finished in a sticky honey soy garlic glaze that clings to every piece.
Getting the cornflour slurry ready before the glaze starts simmering matters more than it sounds like it should. Once the soy, stock and honey are bubbling, things move fast, and a lumpy slurry stirred in late won’t smooth back out.
Five containers, and this one actually freezes well for up to three months, so it’s worth doubling if you’ve got the freezer space.
Honey Soy Chicken Meal Prep
HONEY SOY CHICKEN · CHICKEN · MEAL PREP · EASY
A proper lacquered glaze, not just a drizzle
Returning the seared chicken to the pan at the end and letting it sit in the reducing glaze is what gives you that sticky, lacquered finish. Skip that step and you've just got sauce on the side, not glazed chicken.
Cooking the potatoes and green beans first means the glaze goes on right before packing, so it stays glossy on the chicken instead of soaking into everything else as it cools.
And with proper freezer instructions built in, this is one you can genuinely batch and stash away, not just fridge for a few days.
Honey Soy Chicken Meal Prep
Ingredients
Chicken
- 1 kg Chicken Thighs Boneless & Skinless
- 30 ml Peanut Oil
- 3 g Smoked Paprika
- 3 g Onion Powder
- Salt & Pepper
Sticky Soy Garlic Glaze
- 125 ml Light Soy Sauce
- 60 ml Chicken Stock
- 40 g Honey
- 4 Garlic Cloves Grated
- 5 ml Sesame Oil
- 5 ml Rice Vinegar
- 5 g Cornflour or Starch
- 15 ml Water
- Ground White Pepper
Air-Fried Potatoes
- 900 g Potatoes Diced
- 30 ml Peanut Oil
- Salt & Pepper
Garlic Green Beans
- 250 g Green Beans Trimmed
- 15 ml Peanut Oil
- 2 Garlic Cloves Grated
- Salt & Pepper
- Spring Onion (Scallion)
Method
- 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.
Why mix the cornflour slurry before the glaze starts simmering?⌄
Once the soy, stock and honey are bubbling, everything moves fast. Having the slurry pre-mixed and lump-free means it stirs in smoothly and thickens the glaze evenly, rather than clumping if you're mixing it in late.
Can I use chicken breast instead of thighs?⌄
Yes, though thigh handles the hard sear better and stays juicier. If using breast, watch the cook time closely so it doesn't dry out before the glaze goes on.
Can I make this without an air fryer?⌄
Yes, roast the potatoes on a tray in the oven at 200°C instead, giving them about 30-35 minutes and tossing halfway for even crisping.
Can I make the glaze less sweet?⌄
Yes, cut the honey back slightly and add a touch more soy sauce or rice vinegar to keep the balance. It'll still glaze and thicken the same way.
