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Honey Soy Chicken Meal Prep

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Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Calories: 527kcal
Servings: 5 People
Metric - Imperial

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.
Chef's Tips
Sear the chicken thighs in batches if your pan is crowded — overcrowding steams the meat instead of browning it, and you'll lose the base you need for the glaze to cling to. Skin-side (or presentation-side) down first, and resist moving it until it releases easily.
Get your cornflour slurry mixed before the glaze hits a simmer. Once the soy, stock and honey are bubbling, things move fast, and a lumpy slurry stirred in late won't smooth out.
Air fry the potatoes and cook the green beans first, then finish the chicken — that way the glaze goes on right before packing, so it stays glossy rather than soaking into the potatoes as everything cools.
Don't skip returning the chicken to the pan at the end. Searing builds flavour, but the sticky, lacquered finish only happens once the chicken sits in the reduced glaze for those last couple of minutes.
Storage & Reheating
Refrigerate for up to 4 days in an airtight container. Freeze for up to 3 months.
To reheat from the fridge, microwave uncovered for 2–3 minutes, or until piping hot throughout, stirring halfway. For the best texture, reheat the potatoes and green beans in a hot oven or air fryer for 5–8 minutes and warm the chicken separately in a pan or microwave.
Thaw frozen portions in the fridge overnight before reheating. Do not reheat more than once.
Serving 350gCalories 527kcalCarbohydrates 45.1gProtein 46gFat 17gSaturated Fat 4gPolyunsaturated Fat 4.3gMonounsaturated Fat 8.8gTrans Fat 0.1gCholesterol 131.3mgSodium 1137.4mgPotassium 1528mgFiber 4.9gSugar 10gVitamin A 137.9IUVitamin C 41.88mgCalcium 70mgIron 4mg