Easy Honey Garlic Chicken Meal Prep – Simple, Flavorful, Make-Ahead Lunch
If you want a week of tasty, no-stress lunches, this Easy Honey Garlic Chicken Meal Prep has your back. The sauce is sweet, sticky, and garlicky in the best way, and it comes together fast with pantry staples. You’ll cook everything in one pan, pair it with rice and veggies, and be set for days.
It reheats beautifully and tastes just as good on day four as it does fresh. Whether you’re new to meal prep or just want to save some time, this is a smart go-to.
Ingredients
Method
- Cook your base: Make a batch of rice according to package directions. Steam or sauté your vegetables until just tender. Set aside to cool while you cook the chicken.
- Season the chicken: Pat the chicken dry with paper towels. Toss with salt, pepper, and 1 tablespoon cornstarch to lightly coat.
- Sear in batches: Heat a large skillet over medium-high. Add oil, then half the chicken. Sear 3–4 minutes per side until golden and mostly cooked through. Remove to a plate and repeat with the remaining chicken.
- Sauté the garlic: Lower heat to medium. If the pan is dry, add a splash of oil. Add minced garlic and cook 30–45 seconds until fragrant, stirring so it doesn’t burn.
- Make the sauce: In a small bowl, whisk honey, soy sauce, vinegar, sesame oil, red pepper flakes, water, and the remaining 1 tablespoon cornstarch until smooth.
- Glaze the chicken: Return all chicken and any juices to the pan. Pour in the sauce and stir. Simmer 2–3 minutes, stirring, until the sauce thickens and coats the chicken in a glossy glaze.
- Finish: Taste and adjust. Add a touch more honey for sweetness or vinegar for brightness. Turn off heat. Sprinkle with green onions and sesame seeds.
- Assemble meal prep: Divide rice among 4–5 containers. Add vegetables. Spoon honey garlic chicken over the top. Let everything cool uncovered for 10–15 minutes before sealing.
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What Makes This Recipe So Good
- Fast and simple: The sauce uses everyday ingredients and comes together in minutes.
- Big flavor payoff: Honey, garlic, soy, and a touch of vinegar make a glossy, balanced glaze.
- Meal-prep friendly: Holds up well in the fridge and reheats without drying out.
- Budget-conscious: Boneless chicken thighs or breasts, frozen veggies, and rice keep costs low.
- Flexible: Works with cauliflower rice, quinoa, or steamed greens if you want to switch it up.
Ingredients
- Chicken: 2 pounds boneless, skinless chicken thighs (or breasts), cut into bite-size pieces
- Salt and pepper: 1 teaspoon kosher salt, 1/2 teaspoon black pepper
- Cornstarch: 2 tablespoons, divided (for light coating and sauce)
- Oil: 1–2 tablespoons neutral oil (avocado, canola, or light olive oil)
- Garlic: 5 cloves, minced (or 1 1/2 tablespoons pre-minced)
- Honey: 1/3 cup
- Soy sauce: 1/3 cup low-sodium soy sauce (or tamari for gluten-free)
- Rice vinegar: 1 tablespoon (or apple cider vinegar)
- Sesame oil: 1 teaspoon (optional but great for flavor)
- Red pepper flakes: 1/4–1/2 teaspoon, to taste
- Water: 1/3 cup
- Green onions: 2–3, sliced, for garnish
- Sesame seeds: 1 tablespoon for finishing (optional)
- Rice for serving: 3–4 cups cooked jasmine or brown rice
- Veggies: 4 cups steamed broccoli, green beans, or mixed stir-fry vegetables
Instructions
- Cook your base: Make a batch of rice according to package directions. Steam or sauté your vegetables until just tender.
Set aside to cool while you cook the chicken.
- Season the chicken: Pat the chicken dry with paper towels. Toss with salt, pepper, and 1 tablespoon cornstarch to lightly coat.
- Sear in batches: Heat a large skillet over medium-high. Add oil, then half the chicken.
Sear 3–4 minutes per side until golden and mostly cooked through. Remove to a plate and repeat with the remaining chicken.
- Sauté the garlic: Lower heat to medium. If the pan is dry, add a splash of oil.
Add minced garlic and cook 30–45 seconds until fragrant, stirring so it doesn’t burn.
- Make the sauce: In a small bowl, whisk honey, soy sauce, vinegar, sesame oil, red pepper flakes, water, and the remaining 1 tablespoon cornstarch until smooth.
- Glaze the chicken: Return all chicken and any juices to the pan. Pour in the sauce and stir. Simmer 2–3 minutes, stirring, until the sauce thickens and coats the chicken in a glossy glaze.
- Finish: Taste and adjust.
Add a touch more honey for sweetness or vinegar for brightness. Turn off heat. Sprinkle with green onions and sesame seeds.
- Assemble meal prep: Divide rice among 4–5 containers.
Add vegetables. Spoon honey garlic chicken over the top. Let everything cool uncovered for 10–15 minutes before sealing.
Storage Instructions
- Refrigerate: Store in airtight containers for up to 4 days.
- Freeze: Freeze for up to 3 months.
Use freezer-safe containers and leave a little room for expansion.
- Reheat: Microwave on medium power 1–2 minutes, stir, then heat in 30-second bursts until hot. Add a splash of water to loosen the sauce if needed.
- Thawing: If frozen, thaw overnight in the fridge, or use your microwave’s defrost setting in short intervals.
Why This is Good for You
- Balanced macronutrients: You get protein from chicken, carbs from rice, and fiber from vegetables.
- Smart portioning: Pre-portioned containers help you avoid takeout and keep servings consistent.
- Better ingredients: You control the sodium and sweetness. Low-sodium soy and measured honey keep things balanced.
- Energy you can count on: Complex carbs and lean protein help you stay satisfied through the afternoon.
What Not to Do
- Don’t overcrowd the pan: Crowding lowers the heat and steams the chicken, so you lose that nice sear.
- Don’t skip the cornstarch: It helps brown the chicken and thickens the sauce.
Without it, the glaze won’t cling.
- Don’t add garlic too early: Garlic burns fast. Sauté it briefly on medium heat before adding the sauce.
- Don’t seal containers while hot: Trapped steam causes condensation, which makes rice soggy and speeds spoilage.
- Don’t overcook the chicken: Pull it as soon as it’s cooked through. Overcooked chicken dries out when reheated.
Alternatives
- Protein swaps: Use shrimp (cook quickly, 1–2 minutes per side), tofu (press and pan-fry until crisp), or turkey breast.
- Grain options: Try brown rice, quinoa, farro, or cauliflower rice for a lighter base.
- Sauce variations: Add grated ginger, a dash of orange zest, or a spoonful of gochujang or sriracha for heat.
- Vegetable mix-ins: Bell peppers, snap peas, carrots, zucchini, or a frozen stir-fry blend all work well.
- Gluten-free: Use tamari or coconut aminos in place of soy sauce and confirm your cornstarch is certified gluten-free if needed.
- Lower sugar: Reduce honey to 1/4 cup and add extra garlic and vinegar for balance.
FAQ
Can I use chicken breasts instead of thighs?
Yes.
Breasts cook a bit faster and can dry out if overcooked, so keep the heat at medium-high for the sear and pull them as soon as they’re just cooked through.
How do I keep the sauce from getting too thick?
If it tightens up too much, whisk in a tablespoon or two of water until it’s glossy and pourable again. This is especially helpful when reheating.
Is this recipe kid-friendly?
Usually yes. If your kids avoid spice, skip the red pepper flakes and keep the garlic on the milder side.
You can also serve the sauce on the side for dipping.
What’s the best way to reheat without drying out?
Microwave on medium power with a splash of water and cover loosely. For stovetop, warm over low heat with a little water until saucy and hot.
Can I make it in advance without assembling the bowls?
Absolutely. Cook the chicken and store the sauce separately if you prefer.
Combine with fresh rice and veggies when you’re ready to eat.
How do I scale this up for more portions?
Double everything and use two pans, or sear the chicken in multiple batches. Keep ratios the same for consistent flavor and texture.
What if I don’t have rice vinegar?
Use apple cider vinegar or even lemon juice. You want a little acidity to balance the honey.
Can I bake the chicken instead?
Yes.
Toss the chicken with oil, salt, pepper, and cornstarch, then bake at 425°F (220°C) for 12–15 minutes, stirring once. Simmer the sauce separately, then toss together.
How long will it last in the fridge?
Up to 4 days in airtight containers. If it smells off or the texture seems slimy, discard it.
Is this freezer-friendly?
Yes.
Freeze in single portions for up to 3 months. Thaw overnight and reheat gently with a splash of water.
Final Thoughts
Easy Honey Garlic Chicken Meal Prep is the kind of recipe you’ll keep on repeat. It’s quick to make, big on flavor, and flexible enough to match what you have on hand.
A few simple steps give you a week of satisfying lunches that actually taste good. With balanced portions and a glossy, garlicky sauce, this is everyday cooking at its best—simple, reliable, and totally worth the 30 minutes.
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