Low Calorie Meal Prep Asian Chicken With Steamed Veggies – Simple, Flavorful, and Ready for the Week
This recipe is all about clean, bold flavor without the extra calories. You get juicy Asian-style chicken, crisp-tender steamed veggies, and a light sauce that brings everything together. It’s fast to make, easy to portion, and perfect for weekday lunches or quick dinners.
You’ll feel satisfied without feeling weighed down. If you’re new to meal prep or just want something fresh and reliable, this is a great place to start.
Low Calorie Meal Prep Asian Chicken With Steamed Veggies - Simple, Flavorful, and Ready for the Week
Ingredients
Method
- Make the marinade: In a bowl, whisk soy sauce, rice vinegar, lime juice, honey, sesame oil, water, garlic, ginger, and sriracha if using.
- Prep the chicken: Pat chicken dry and cut into bite-size pieces or thin strips for quick cooking. Add to half the marinade and toss. Reserve the other half for the sauce. Marinate for 15–30 minutes in the fridge.
- Steam the veggies: Bring 1–2 inches of water to a simmer in a pot with a steamer basket. Add carrots and broccoli first; steam 4–5 minutes. Add bell pepper and snap peas; steam another 2–3 minutes. Veggies should be bright and crisp-tender. Remove and set aside.
- Cook the chicken: Heat a large nonstick skillet over medium-high. Add a small amount of oil. Add marinated chicken in a single layer. Cook 5–7 minutes, stirring occasionally, until cooked through and lightly browned.
- Make it saucy (optional): Reduce heat to medium. Pour the reserved marinade into the pan and simmer 1–2 minutes. If you want a thicker glaze, stir in the cornstarch slurry and cook until glossy, about 30–60 seconds.
- Assemble meal prep: Divide steamed veggies among 4–5 containers. Add chicken on top or to the side. Spoon extra sauce over the chicken. Add a sprinkle of green onions and sesame seeds.
- Optional carbs: If including rice or cauliflower rice, place a small portion in each container before adding veggies and chicken.
- Cool, then store: Let containers cool uncovered for 10–15 minutes before sealing to avoid condensation.
Transform Your Body in just 6-Weeks. Get Fit, Save Time, and Eat Smart.
Ready to get real results without long workouts or complicated diets? Our 6-week plan is made for busy people who want quick wins and lasting changes.
Get Your Program TodayWhat Makes This Recipe So Good
- Light but satisfying: Lean chicken and steamed veggies keep calories in check while still delivering protein and fiber.
- Big flavor: A simple mix of soy, ginger, garlic, and a touch of sweetness gives the chicken a bright, savory bite.
- Quick prep: Minimal chopping and a short cook time make this weeknight-friendly.
- Perfect for batches: Scales easily for 3–5 days of meals, and reheats well.
- Flexible: Swap veggies, adjust spice, or add a small portion of rice or cauliflower rice if you want.
What You’ll Need
- Chicken: 1.5–2 pounds boneless, skinless chicken breasts (or thighs for juicier meat, slightly higher calories)
- Veggies: 4 cups broccoli florets, 2 cups sliced carrots, 1 red bell pepper (sliced), 1 cup snap peas (optional)
- Aromatics: 3 cloves garlic (minced), 1 tablespoon fresh ginger (grated)
- Marinade/Sauce: 3 tablespoons low-sodium soy sauce or tamari, 1 tablespoon rice vinegar, 1 tablespoon fresh lime juice, 1 tablespoon honey or maple syrup, 1 teaspoon sesame oil, 1–2 teaspoons sriracha or chili paste (optional), 2 tablespoons water
- Thickener (optional): 1 teaspoon cornstarch mixed with 1 tablespoon water
- Cooking fats: 1–2 teaspoons avocado oil or olive oil (for searing chicken if pan-cooking)
- Garnishes: Sliced green onions, toasted sesame seeds, extra lime wedges
- Optional add-ons: Cauliflower rice or 1/3–1/2 cup cooked brown rice per meal container
Instructions
- Make the marinade: In a bowl, whisk soy sauce, rice vinegar, lime juice, honey, sesame oil, water, garlic, ginger, and sriracha if using.
- Prep the chicken: Pat chicken dry and cut into bite-size pieces or thin strips for quick cooking. Add to half the marinade and toss.
Reserve the other half for the sauce. Marinate for 15–30 minutes in the fridge.
- Steam the veggies: Bring 1–2 inches of water to a simmer in a pot with a steamer basket. Add carrots and broccoli first; steam 4–5 minutes.
Add bell pepper and snap peas; steam another 2–3 minutes. Veggies should be bright and crisp-tender. Remove and set aside.
- Cook the chicken: Heat a large nonstick skillet over medium-high.
Add a small amount of oil. Add marinated chicken in a single layer. Cook 5–7 minutes, stirring occasionally, until cooked through and lightly browned.
- Make it saucy (optional): Reduce heat to medium.
Pour the reserved marinade into the pan and simmer 1–2 minutes. If you want a thicker glaze, stir in the cornstarch slurry and cook until glossy, about 30–60 seconds.
- Assemble meal prep: Divide steamed veggies among 4–5 containers. Add chicken on top or to the side.
Spoon extra sauce over the chicken. Add a sprinkle of green onions and sesame seeds.
- Optional carbs: If including rice or cauliflower rice, place a small portion in each container before adding veggies and chicken.
- Cool, then store: Let containers cool uncovered for 10–15 minutes before sealing to avoid condensation.
Storage Instructions
- Fridge: Store in airtight containers for up to 4 days. Keep sauce separate if you prefer the veggies less saucy.
- Freezer: Chicken and sauce freeze well for up to 2 months.
Veggies can be frozen but may soften; for best texture, freeze chicken and steam fresh veggies later.
- Reheating: Microwave 1.5–2.5 minutes, stirring halfway, until hot. Or reheat in a skillet over medium with a splash of water to loosen the sauce.
Why This is Good for You
- High in protein: Chicken supports muscle maintenance and keeps you full longer.
- Low calorie, nutrient-rich: Steamed veggies provide fiber, vitamins A and C, and potassium with minimal added calories.
- Lower sodium option: Using low-sodium soy sauce keeps salt in check while still delivering umami.
- Balanced meal: Protein, fiber, and a small amount of healthy fat help steady energy and curb cravings.
What Not to Do
- Don’t overcook the chicken: It dries out fast. Remove from heat as soon as it’s no longer pink and the juices run clear.
- Don’t skip the reserved marinade: Separate it before adding chicken.
You want a clean, safe sauce base.
- Don’t steam veggies to mush: Stop when crisp-tender. Oversteamed veggies lose color, texture, and nutrients.
- Don’t drown it in oil: A teaspoon or two is enough to sear; too much oil pushes calories up quickly.
- Don’t pack containers while piping hot: This traps steam and makes veggies soggy.
Alternatives
- Protein swaps: Use turkey breast, extra-firm tofu, or shrimp. For tofu, press it first and pan-sear until golden before adding sauce.
- Veggie swaps: Try green beans, zucchini, baby bok choy, or mushrooms.
Keep total volume similar and adjust steaming time.
- Gluten-free: Use tamari or coconut aminos instead of regular soy sauce.
- No added sugar: Skip honey and add a splash more lime juice, or use a zero-calorie sweetener you like.
- Spice level: Increase sriracha, add red pepper flakes, or stir in a little chili crisp (use lightly for calories).
- Carb options: Pair with cauliflower rice for ultra-light meals or include a small scoop of brown rice, quinoa, or soba noodles for more energy.
FAQ
How many calories are in this meal?
For a portion with 5 ounces of chicken and about 1.5 cups of veggies, plus light sauce, you’re typically in the 300–400 calorie range. Adding 1/2 cup cooked brown rice adds roughly 100–120 calories. Exact numbers vary based on portion size and ingredients.
Can I bake the chicken instead of pan-cooking?
Yes.
Spread marinated chicken on a lined sheet pan and bake at 400°F (205°C) for 12–16 minutes, stirring once. Broil for 1–2 minutes at the end for a little color.
What if I don’t have a steamer basket?
Use a microwave-safe bowl with a splash of water, cover loosely, and microwave in short bursts until crisp-tender. Or sauté veggies briefly in a skillet with a tablespoon of water to steam-fry.
Will the veggies get soggy in the fridge?
They can if overcooked or if packed hot.
Keep them crisp-tender, cool before sealing, and reheat gently. Storing sauce separately also helps maintain texture.
Can I make this without any oil?
Yes. Use a good nonstick pan and cook the chicken in its marinade juices, then finish with the reserved sauce.
Flavor stays strong while calories drop slightly.
How can I keep the chicken extra juicy?
Cut pieces evenly, avoid overcooking, and give the chicken a short rest before packing. Using thighs instead of breasts helps too, though calories increase a bit.
Is this good for weight loss?
It can be. The recipe is low in calories, high in protein, and high in fiber, which supports fullness and portion control.
Just tailor carb portions to your goals.
Wrapping Up
This Low Calorie Meal Prep Asian Chicken With Steamed Veggies is simple, fast, and full of clean flavor. It checks the boxes for weekday convenience, balanced nutrition, and easy customization. Prep a batch on Sunday, stack your containers, and you’ve got ready-to-heat meals that keep you on track without feeling restrictive.
Keep it crisp, keep it saucy, and make it your own.
Printable Recipe Card
Want just the essential recipe details without scrolling through the article? Get our printable recipe card with just the ingredients and instructions.
