High Protein Korean BBQ Chicken Meal Prep
Juicy, flavourful Korean BBQ chicken paired with fluffy sesame rice and crisp pickled vegetables. This high-protein meal prep is easy to cook, simple to portion, and designed to stay fresh for days. Perfect for busy weeks when you want balanced, delicious meals ready to go.
Ingredients
Chicken & Marinade
- 1kg (2.2lb) - Chicken Thigh, Boneless & Skinless
- ¼ Cup (60g) - Gochujang
- 3 Tbsp (45ml) - Soy Sauce
- 1 Tbsp (15ml) - Peanut Oil
- 1 Tbsp (20g) - Honey
- 2 tsp (10ml) - Sesame Oil
- 3 - Garlic Cloves, Grated
- 10g (0.3oz) - Ginger, Grated
- Ground White Pepper
Rice
- 1 ½ Cups (300g) - Jasmine Rice, Raw
- 550ml (550g) - Cold Water
- 2 tsp (10ml) - Sesame Oil
- 1 Tbsp (9g) - Toasted Sesame Seeds
Quick Pickles
- ½ - Cucumber, Sliced
- 1 - Carrot, Julliened
- ¼ Cup (60ml) - Rice Vinegar
- 1 tsp (4g) - Sugar
- ½ tsp (5g) - Salt
Garnish
- 2 - Spring Onions (Scallions), Finely Sliced
Instructions
Marinate The Chicken
- In a large bowl, whisk together gochujang, soy sauce, honey, sesame oil, ginger, and garlic. Add chicken thighs, toss well to coat, and set aside for at least 15 minutes (or overnight for deeper flavour).
Cook The Rice
- Rinse rice under cold water until the water runs clear. Combine rice and water in a pot, bring to a boil, cover, reduce to low, and cook 12 minutes. Remove from heat, rest 4 minutes covered—fluff with sesame oil and sesame seeds.
Prepare The Quick Pickles
- In a mixing bowl, combine rice vinegar, sugar, and salt. Add cucumber and carrot, toss well, and let sit at least 10 minutes to pickle lightly.
Cook The Chicken
- Heat a cast-iron or heavy pan over medium-high heat. Sear chicken thighs 3–4 minutes per side until caramelised and glazed. Rest 5 minutes, then slice into strips.
Assemble The Meal Prep
- Evenly portion the rice into five 750ml containers. Layer the sliced chicken on top. Add the pickled vegetables, then finish with spring onion and lime wedges. Spoon over any remaining glaze from the pan.
Nutrition Guide
The above nutrition guide is based on daily averages and is calculated for a single portion.
Recipe Notes
Storage Instructions
Store the meal prep containers in the fridge for up to 4 days.
For longer storage, freeze for up to 3 months. If freezing, keep the pickled cucumber and carrot separate and add them fresh after reheating.
Reheating Instructions
To reheat, microwave the chicken and rice on high for 2–3 minutes until steaming hot. Add the pickles and squeeze over the lime just before serving.
Watch How To Make The Recipe
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Recipe great, but there’s no way there’s 21g of fiber per serving, could you check the nutrition facts? Or if that’s true where is the fiber coming from?
This would be a mistake. Thanks for pointing it out, ill get it fixed.