Low Calorie Meal Prep Thai Peanut Chicken Bowls – Fresh, Flavorful, and Ready for the Week

If you love big flavor but want to keep your meals light, these Thai Peanut Chicken Bowls are a winner. They’re savory, a little sweet, a little tangy, and full of satisfying crunch. You can prep everything in under an hour and have balanced lunches ready to go.

The portions are generous, the ingredients are simple, and the peanut sauce tastes like takeout but with fewer calories. It’s the kind of meal you’ll actually look forward to eating.

Low Calorie Meal Prep Thai Peanut Chicken Bowls - Fresh, Flavorful, and Ready for the Week

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• Chicken: 1.5–2 lbs boneless, skinless chicken breasts or thighs, trimmed
• Marinade/seasoning: 1 tbsp olive oil, 1 tbsp low-sodium soy sauce or tamari, 1 tsp garlic powder, 1 tsp ground ginger, 1/2 tsp salt, black pepper
• Base: 3 cups cooked brown rice or cauliflower rice (or a mix)
• Veggies: 2 cups shredded cabbage or coleslaw mix, 1 red bell pepper (thinly sliced), 1 cup shredded carrots, 1 cup cucumber (thin half-moons), 2 green onions (sliced)
• Fresh herbs: 1/2 cup chopped cilantro (optional but recommended)
• Peanut sauce: 1/4 cup natural peanut butter, 2 tbsp low-sodium soy sauce or tamari, 1 tbsp rice vinegar or lime juice, 1–2 tsp honey or maple syrup, 1 tsp sesame oil (optional), 1–2 tsp sriracha or chili garlic sauce (to taste), 2–4 tbsp warm water to thin
• Toppings: Lime wedges, chopped peanuts (for crunch), red pepper flakes (optional)

Method

 

1. Cook the base. Prepare brown rice according to package directions or sauté cauliflower rice in a nonstick pan with a pinch of salt until tender. Set aside to cool slightly.
2. Season the chicken. In a bowl, toss the chicken with olive oil, soy sauce, garlic powder, ginger, salt, and pepper. Let it sit while you heat the pan or oven.
3. Cook the chicken. Either roast at 425°F (220°C) for 15–20 minutes (depending on thickness) or sauté in a hot nonstick skillet 5–7 minutes per side until cooked through. Internal temp should reach 165°F (74°C).
4. Rest and slice. Let the chicken rest for 5 minutes, then slice or chop into bite-size pieces. Resting keeps it juicy.
5. Make the peanut sauce. In a bowl, whisk peanut butter, soy sauce, rice vinegar or lime juice, honey, sesame oil, and sriracha. Add warm water a little at a time until smooth and pourable. Taste and adjust salt, sweetness, and heat.
6. Prep the veggies. Toss cabbage, bell pepper, carrots, cucumber, and green onions. Add cilantro if using. For extra brightness, squeeze in a little lime.
7. Assemble the bowls. Divide rice or cauliflower rice into 4–5 meal prep containers. Top with sliced chicken and a generous handful of the veggie mix.
8. Sauce it smartly. Drizzle 1–2 tablespoons of peanut sauce over each bowl, or pack the sauce separately to keep veggies crisp.
9. Add crunch and garnish. Sprinkle chopped peanuts and red pepper flakes. Add lime wedges on the side for a fresh squeeze before eating.
10. Cool and store. Let containers cool uncovered for 10–15 minutes, then seal and refrigerate.

Why This Recipe Works

These bowls balance lean protein, fiber-rich veggies, and a light peanut sauce for a meal that’s filling without being heavy. The sauce uses just enough peanut butter for flavor while keeping calories in check.

Roasting or sautéing the chicken keeps it juicy, and the quick slaw adds freshness and crunch. It’s easily customizable for different diets and spice levels, so it fits a lot of preferences. Plus, everything stores well, making it perfect for meal prep.

What You’ll Need

• Chicken: 1.5–2 lbs boneless, skinless chicken breasts or thighs, trimmed
• Marinade/seasoning: 1 tbsp olive oil, 1 tbsp low-sodium soy sauce or tamari, 1 tsp garlic powder, 1 tsp ground ginger, 1/2 tsp salt, black pepper
• Base: 3 cups cooked brown rice or cauliflower rice (or a mix)
• Veggies: 2 cups shredded cabbage or coleslaw mix, 1 red bell pepper (thinly sliced), 1 cup shredded carrots, 1 cup cucumber (thin half-moons), 2 green onions (sliced)
• Fresh herbs: 1/2 cup chopped cilantro (optional but recommended)
• Peanut sauce: 1/4 cup natural peanut butter, 2 tbsp low-sodium soy sauce or tamari, 1 tbsp rice vinegar or lime juice, 1–2 tsp honey or maple syrup, 1 tsp sesame oil (optional), 1–2 tsp sriracha or chili garlic sauce (to taste), 2–4 tbsp warm water to thin
• Toppings: Lime wedges, chopped peanuts (for crunch), red pepper flakes (optional)

Step-by-Step Instructions

1. Cook the base. Prepare brown rice according to package directions or sauté cauliflower rice in a nonstick pan with a pinch of salt until tender.

   Set aside to cool slightly.

2. Season the chicken. In a bowl, toss the chicken with olive oil, soy sauce, garlic powder, ginger, salt, and pepper. Let it sit while you heat the pan or oven.
3. Cook the chicken. Either roast at 425°F (220°C) for 15–20 minutes (depending on thickness) or sauté in a hot nonstick skillet 5–7 minutes per side until cooked through. Internal temp should reach 165°F (74°C).
4. Rest and slice. Let the chicken rest for 5 minutes, then slice or chop into bite-size pieces.

   Resting keeps it juicy.

5. Make the peanut sauce. In a bowl, whisk peanut butter, soy sauce, rice vinegar or lime juice, honey, sesame oil, and sriracha. Add warm water a little at a time until smooth and pourable. Taste and adjust salt, sweetness, and heat.
6. Prep the veggies. Toss cabbage, bell pepper, carrots, cucumber, and green onions.

   Add cilantro if using. For extra brightness, squeeze in a little lime.

7. Assemble the bowls. Divide rice or cauliflower rice into 4–5 meal prep containers. Top with sliced chicken and a generous handful of the veggie mix.
8. Sauce it smartly. Drizzle 1–2 tablespoons of peanut sauce over each bowl, or pack the sauce separately to keep veggies crisp.
9. Add crunch and garnish. Sprinkle chopped peanuts and red pepper flakes.

   Add lime wedges on the side for a fresh squeeze before eating.

10. Cool and store. Let containers cool uncovered for 10–15 minutes, then seal and refrigerate.

How to Store

• Refrigerator: Bowls keep well for 4 days. Store sauce separately if you prefer crisp veggies.
• Freezer: Freeze rice and chicken (without raw veggies or sauce) for up to 2 months. Add fresh veggies and sauce after thawing.
• Reheating: Microwave chicken and rice for 60–90 seconds, then add veggies and sauce.

  If using all-in-one bowls, reheat in short bursts to avoid wilting.

• Meal prep tip: Keep a small jar of extra sauce in the fridge to refresh leftovers.

Health Benefits

• High protein, low calorie: Lean chicken supports satiety and muscle maintenance without heavy calories.
• Fiber-rich: Cabbage, peppers, carrots, and brown rice add fiber for steady energy and improved digestion.
• Healthy fats: Peanut butter provides monounsaturated fats that help you feel full and satisfied.
• Lower sodium option: Using low-sodium soy sauce and controlling added salt keeps this heart-friendly.
• Balanced plate: Carbs, protein, and fats work together so you avoid energy crashes.

What Not to Do

• Don’t drown it in sauce. Peanut sauce is delicious but calorie-dense. Measure it so you stay on track.
• Don’t skip resting the chicken. Cutting too soon dries it out and loses juices.
• Don’t store veggies wet. Excess moisture makes the slaw soggy. Pat produce dry after washing.
• Don’t overcook the chicken. It turns tough fast.

  Use a thermometer for best results.

• Don’t reheat the cucumbers. If you’re sensitive to texture changes, add them fresh after reheating.

Recipe Variations

• Lower carb: Use all cauliflower rice and extra veggies. Keep sauce to 1 tablespoon per bowl.
• Vegetarian: Swap chicken for baked tofu or tempeh. Air-fry tofu for a crispy finish.
• Gluten-free: Use tamari or coconut aminos instead of soy sauce.
• Spice it up: Add more sriracha, chili garlic sauce, or a pinch of cayenne to the sauce.
• Creamier sauce: Whisk in 1–2 tablespoons of light coconut milk for a silkier texture.
• Extra crunch: Add edamame, snap peas, or thinly sliced radishes.
• Herb boost: Add mint and basil with the cilantro for a brighter, more aromatic bowl.

FAQ

How many calories are in each bowl?

It varies by portion, but a typical bowl with 4 oz chicken, 3/4 cup brown rice, lots of veggies, and 1–2 tbsp sauce lands around 400–500 calories.

Using cauliflower rice or less sauce lowers it further.

Can I use a store-bought peanut sauce?

Yes, but check the label. Many are higher in sugar and sodium. If you use one, start with a small amount and thin with water or lime juice to spread the flavor without adding too many calories.

What’s the best way to keep the veggies crisp?

Store the sauce separately and add it just before eating.

You can also layer bowls with rice and chicken on the bottom and veggies on top so steam doesn’t wilt them.

Can I grill the chicken?

Absolutely. Grill over medium-high heat for 4–6 minutes per side depending on thickness. Let it rest, then slice.

Grilling adds a great smoky flavor.

Is there a peanut-free option?

Use almond or cashew butter for a similar vibe. For nut-free, try sunflower seed butter and adjust sweetness and acidity to taste.

How do I make this dairy-free?

It already is dairy-free as written. Just check labels on packaged ingredients to be sure.

Can I make the sauce ahead?

Yes.

It keeps in the fridge for up to a week. It may thicken; whisk in a splash of warm water or lime juice to loosen.

What if I only have chicken thighs?

Thighs work great and stay juicy. Trim excess fat and cook until 175°F (80°C) for best texture.

They’ll add a few extra calories but lots of flavor.

Wrapping Up

These Low Calorie Meal Prep Thai Peanut Chicken Bowls hit all the marks: fresh, filling, and easy to prep. With a bright slaw, lean protein, and a lighter peanut sauce, they’re a balanced lunch you’ll be happy to repeat. Use the variations to fit your goals and keep things interesting week to week.

Prep once, enjoy for days, and eat well without overthinking it.