Low Calorie Meal Prep Honey Mustard Chicken and Broccoli – Simple, Flavorful, and Weeknight Friendly
This is the kind of meal prep that makes weekdays easier without feeling like a sacrifice. Tender chicken, crisp-tender broccoli, and a tangy-sweet honey mustard sauce come together in one simple, satisfying dish. It’s light on calories but full on flavor, and it reheats like a dream.
If you’re trying to eat well without cooking every day, this is a reliable go-to. It’s also flexible, budget-friendly, and perfect for a busy schedule.
Low Calorie Meal Prep Honey Mustard Chicken and Broccoli - Simple, Flavorful, and Weeknight Friendly
Ingredients
Method
- Prep the chicken: Pat chicken breasts dry and trim any excess fat. Cut into 1-inch pieces for faster cooking and better sauce coverage. Season with salt, pepper, smoked paprika, and onion powder.
- Make the honey mustard sauce: In a bowl, whisk Dijon mustard, yellow mustard, honey, vinegar or lemon juice, garlic, a pinch of salt and pepper, and a splash of chicken broth if you want a thinner sauce. Taste and adjust sweet/tangy balance.
- Prep the broccoli: Cut into florets. Rinse and shake dry. For extra tenderness, microwave in a covered bowl for 1 to 2 minutes or blanch briefly. This step helps keep broccoli bright green and quick-cooking.
- Sear the chicken: Heat a large skillet over medium-high with 1 tablespoon oil. Add chicken in a single layer. Cook 5 to 7 minutes, stirring once or twice, until cooked through and lightly browned. Remove to a plate.
- Cook the broccoli: In the same skillet, add a small splash of oil if needed. Add broccoli with a pinch of salt. Stir-fry 3 to 4 minutes until crisp-tender. Add a tablespoon of broth if the pan gets dry.
- Sauce it up: Return chicken to the pan. Pour in the honey mustard sauce, tossing to coat. Simmer 1 to 2 minutes until the sauce slightly thickens and clings to the chicken and broccoli. Add red pepper flakes if you like heat.
- Finish and garnish: Turn off heat. Squeeze a little lemon over the top and sprinkle with chopped parsley. Taste and adjust salt, pepper, or honey.
- Portion for meal prep: Divide evenly into 4 containers. For lower calories, serve as is. If you want more volume, add cauliflower rice, steamed green beans, or a small scoop of cooked quinoa on the side.
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This recipe delivers comfort and balance in one pan. The honey mustard sauce is bright and zippy, but not overpowering, and it coats the chicken without adding tons of calories.
Broccoli adds fiber and crunch, helping you feel full and energized. It’s also easy to scale up for a full week of lunches. With minimal prep and everyday ingredients, it’s ideal for meal prep beginners and seasoned planners alike.
Shopping List
- Chicken breast (boneless, skinless; about 2 pounds)
- Broccoli (2 large heads or about 6 cups florets)
- Dijon mustard (3 tablespoons)
- Yellow mustard (1 tablespoon; adds classic tang)
- Honey (2 to 3 tablespoons, to taste)
- Apple cider vinegar or lemon juice (1 tablespoon)
- Garlic (2 cloves, minced) or 1 teaspoon garlic powder
- Olive oil or avocado oil (1 to 2 tablespoons)
- Low-sodium chicken broth (2 to 4 tablespoons, optional for thinning sauce)
- Smoked paprika (1 teaspoon)
- Onion powder (1 teaspoon)
- Salt and black pepper
- Red pepper flakes (optional, for heat)
- Fresh parsley (optional, for garnish)
- Lemon wedges (optional, for serving)
How to Make It
- Prep the chicken: Pat chicken breasts dry and trim any excess fat.
Cut into 1-inch pieces for faster cooking and better sauce coverage. Season with salt, pepper, smoked paprika, and onion powder.
- Make the honey mustard sauce: In a bowl, whisk Dijon mustard, yellow mustard, honey, vinegar or lemon juice, garlic, a pinch of salt and pepper, and a splash of chicken broth if you want a thinner sauce. Taste and adjust sweet/tangy balance.
- Prep the broccoli: Cut into florets.
Rinse and shake dry. For extra tenderness, microwave in a covered bowl for 1 to 2 minutes or blanch briefly. This step helps keep broccoli bright green and quick-cooking.
- Sear the chicken: Heat a large skillet over medium-high with 1 tablespoon oil.
Add chicken in a single layer. Cook 5 to 7 minutes, stirring once or twice, until cooked through and lightly browned. Remove to a plate.
- Cook the broccoli: In the same skillet, add a small splash of oil if needed.
Add broccoli with a pinch of salt. Stir-fry 3 to 4 minutes until crisp-tender. Add a tablespoon of broth if the pan gets dry.
- Sauce it up: Return chicken to the pan.
Pour in the honey mustard sauce, tossing to coat. Simmer 1 to 2 minutes until the sauce slightly thickens and clings to the chicken and broccoli. Add red pepper flakes if you like heat.
- Finish and garnish: Turn off heat.
Squeeze a little lemon over the top and sprinkle with chopped parsley. Taste and adjust salt, pepper, or honey.
- Portion for meal prep: Divide evenly into 4 containers. For lower calories, serve as is.
If you want more volume, add cauliflower rice, steamed green beans, or a small scoop of cooked quinoa on the side.
Storage Instructions
- Refrigerator: Store in airtight containers for up to 4 days.
- Freezer: Freeze for up to 2 months. Let cool completely, then freeze in single portions. Thaw overnight in the fridge.
- Reheating: Microwave on medium power in 60-second bursts until warm, or reheat on the stovetop with a splash of broth to keep it saucy.
Avoid high heat to prevent drying out.
- Meal prep tip: Keep lemon wedges or extra sauce on the side for a fresh finish after reheating.
Benefits of This Recipe
- Low calorie, high satisfaction: Lean protein plus fiber-rich veggies keeps you full with fewer calories.
- Balanced flavors: Tangy mustard and a touch of honey make every bite lively, so you won’t miss heavier sauces.
- Quick and reliable: From start to finish, you can be done in about 30 minutes, with minimal cleanup.
- Great texture on reheat: The sauce prevents dryness, and the broccoli stays pleasant if not overcooked.
- Budget-friendly: Uses everyday ingredients you probably have on hand.
What Not to Do
- Don’t overcook the chicken: Small pieces cook fast. Pull them as soon as the centers are no longer pink to keep them tender.
- Don’t drown it in honey: A little sweetness goes a long way. Too much can spike calories and make the sauce sticky-sweet.
- Don’t skip seasoning: Salt, pepper, and paprika build the base flavor that the sauce sits on.
- Don’t steam broccoli to mush: Aim for crisp-tender so it reheats nicely and keeps its color.
- Don’t over-thicken the sauce: It should lightly coat the chicken and broccoli.
If it gets too thick, whisk in a splash of broth.
Variations You Can Try
- Sheet pan version: Toss chicken and broccoli with the sauce and a little oil. Roast at 425°F (220°C) for 18 to 22 minutes, stirring once.
- Air fryer option: Air fry seasoned chicken at 380°F (193°C) for 8 to 10 minutes, shaking once. Toss with steamed broccoli and warmed sauce.
- Grain add-ins: Pair with 1/2 cup cooked quinoa, brown rice, or farro for extra energy if you’re more active.
- Veggie swaps: Try asparagus, green beans, or cauliflower.
Keep cook times short to avoid sogginess.
- Extra protein: Stir in chickpeas or edamame for more fiber and plant protein.
- Mustard twist: Use whole-grain mustard for texture, or add a tiny bit of mayo or Greek yogurt for creaminess while keeping calories in check.
- Spicy honey: Add hot sauce or a pinch of cayenne for a sweet-heat combo.
FAQ
How many calories are in a serving?
Exact numbers depend on your ingredients, but a typical serving of chicken and broccoli with this light sauce lands around 300 to 380 calories. If you add a grain, expect more. Measuring honey and oil carefully helps keep calories consistent.
Can I use chicken thighs instead of breasts?
Yes.
Thighs are juicy and forgiving. They’ll add a bit more fat and calories, but the flavor is great. Trim excess fat and cut into similar-sized pieces for even cooking.
Is this good for weight loss?
It can be.
The high protein and fiber help with satiety, and the sauce brings flavor without heavy cream or butter. Pair it with balanced sides and consistent portions to support your goals.
How do I keep the broccoli bright green?
Cook it briefly and avoid covering it tightly during reheating. You can blanch it for 1 to 2 minutes in boiling water, then drain well before adding to the skillet.
Don’t overcook in the final simmer.
What if I don’t like Dijon mustard?
Use more yellow mustard or try a mild whole-grain mustard. You can also reduce the mustard and add a small spoon of Greek yogurt to soften the sharpness.
Can I make the sauce ahead?
Absolutely. Mix and store in the fridge for up to 5 days.
Whisk before using. If it thickens, loosen with a splash of broth or water.
How do I prevent dry chicken when reheating?
Reheat gently on medium power in the microwave, covered, with a small splash of broth or water. Alternatively, warm it in a skillet over low heat with a bit of liquid until just heated through.
Is there a low-sugar option?
Use less honey, or swap part of it for a no-sugar sweetener you like.
Keep at least some honey if possible—it adds body and helps the sauce cling.
Final Thoughts
Low Calorie Meal Prep Honey Mustard Chicken and Broccoli is simple, tasty, and dependable. It’s a practical way to get ahead on healthy eating without spending hours in the kitchen. Keep the sauce balanced, cook the chicken just right, and don’t overdo the broccoli.
With those basics down, you’ll have a week’s worth of meals that you’ll actually look forward to eating.
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