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High Protein Korean BBQ Chicken Meal Prep

4 from 1 vote
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Calories: 578kcal
Servings: 5 Portions

Ingredients

Chicken & Marinade

  • 1 kg Chicken Thigh Boneless & Skinless
  • 60 g Gochujang
  • 45 ml Soy Sauce
  • 15 ml Peanut Oil
  • 20 g Honey
  • 10 ml Sesame Oil
  • 3 Garlic Cloves Grated
  • 10 g Ginger Grated
  • Ground White Pepper

Rice

  • 300 g Jasmine Rice Washed
  • 550 g Cold Water
  • 10 ml Sesame Oil
  • 9 g Sesame Seeds

Quick Pickles

  • ½ Cucumber Sliced
  • 1 Carrot Julienned
  • 60 ml Rice Vinegar
  • 4 g Sugar
  • 5 g Salt

Garnish

  • 2 Spring Onions (Scallions) Thinly Sliced

Method

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.
Chef's Tips
Marinate the chicken for at least the full 15 minutes, and go overnight if you can — gochujang is a thick, fermented paste, so it needs real contact time to actually penetrate the chicken rather than just coating the surface.
Sear the chicken undisturbed for the full 3–4 minutes per side — the honey and gochujang need that time to properly caramelise into a sticky glaze, and moving it too soon means it never sets.
Rest the chicken for the full 5 minutes before slicing, as written — cutting into it straight off the pan lets the juices run out onto the board instead of staying in the meat.
Storage & Reheating
Refrigerate for up to 4 days, or freeze for up to 3 months, in a covered container — store the pickles separately if freezing, since they'll go watery and limp once thawed.
To reheat, microwave the rice and chicken for 2–3 minutes until hot, then add the pickles and garnish fresh. Thaw frozen portions in the fridge overnight before reheating.
Serving 400gCalories 578kcalCarbohydrates 59gProtein 43gFat 17gSaturated Fat 3.7gPolyunsaturated Fat 5gMonounsaturated Fat 7gCholesterol 162mgSodium 328mgPotassium 674mgFiber 21gSugar 8gVitamin A 1260IUVitamin C 8.5mgCalcium 50.3mgIron 3.7mg