Low Calorie Meal Prep Sweet Chili Chicken Bowl – Easy, Fresh, and Full of Flavor
If you’re trying to eat lighter without giving up bold flavor, this Sweet Chili Chicken Bowl is a weekly winner. It’s bright, sweet, and a little spicy, with juicy chicken, crisp veggies, and fluffy rice or cauliflower rice. Everything comes together fast, and it holds up beautifully for meal prep.
You’ll get balanced macros, satisfying textures, and a meal you’ll actually look forward to. Make it once, and you’ll have lunch sorted for days.
Low Calorie Meal Prep Sweet Chili Chicken Bowl - Easy, Fresh, and Full of Flavor
Ingredients
Method
- Prep the base: Cook your brown rice or cauliflower rice. Fluff and set aside. If using cauliflower rice, quickly sauté with a pinch of salt to remove excess moisture.
- Make the sauce: In a small bowl, combine sweet chili sauce, soy sauce, rice vinegar, lime zest, and lime juice. Stir in garlic and ginger. Taste and adjust sweetness, salt, or acidity.
- Season the chicken: Pat the chicken dry. Season lightly with salt and pepper. Dry chicken browns better and keeps texture juicy.
- Sear the chicken: Heat a large nonstick skillet over medium-high. Lightly coat with oil spray. Add chicken in a single layer and cook 5–7 minutes, stirring occasionally, until cooked through and lightly browned.
- Add the veggies: Add broccoli and bell pepper to the pan. Cook 3–4 minutes until crisp-tender. Stir in shredded carrots for the last minute so they stay slightly crunchy.
- Sauce it up: Pour the sauce over the chicken and veggies. Toss to coat and simmer 1–2 minutes until glossy. If you like, add 1 teaspoon sesame oil for extra flavor.
- Assemble bowls: Divide rice among 4 meal prep containers. Top with chicken and veggies. Spoon extra sauce from the pan over each bowl.
- Finish and garnish: Sprinkle with green onions and sesame seeds. Add a lime wedge if you want extra brightness at serving.
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Get Your Program TodayWhat Makes This Recipe So Good
- Low calorie, high satisfaction: Lean protein, fiber-rich veggies, and a light sauce keep calories in check while still feeling filling.
- Meal prep friendly: Components store well, reheat well, and don’t get soggy. Ideal for grab-and-go lunches.
- Simple ingredients: Nothing fancy—just pantry staples and fresh produce you can find anywhere.
- Customizable heat and sweetness: Adjust the chili sauce and lime to match your taste and calorie goals.
- Balanced nutrition: Protein, complex carbs, and fiber come together to keep energy steady and cravings low.
What You’ll Need
- Chicken: 1.5 pounds boneless, skinless chicken breast, cut into bite-size pieces
- Sweet chili sauce: 1/3 to 1/2 cup store-bought light sweet chili sauce (or regular, used sparingly)
- Soy sauce or tamari: 1–2 tablespoons, low sodium if possible
- Rice vinegar: 1 tablespoon
- Lime: Zest and juice of 1 lime
- Garlic: 2–3 cloves, minced
- Ginger: 1 teaspoon fresh grated or 1/2 teaspoon ground
- Vegetables: 2 cups broccoli florets, 1 red bell pepper (sliced), 1 cup shredded carrots
- Green onions: 2–3, thinly sliced
- Rice base: 3 cups cooked brown rice or cauliflower rice (for lower calories)
- Sesame oil: 1 teaspoon (optional, for flavor)
- Sesame seeds: 1 tablespoon for garnish (optional)
- Salt and pepper: To taste
- Cooking oil spray: Or 1 teaspoon neutral oil for the pan
How to Make It
- Prep the base: Cook your brown rice or cauliflower rice.
Fluff and set aside. If using cauliflower rice, quickly sauté with a pinch of salt to remove excess moisture.
- Make the sauce: In a small bowl, combine sweet chili sauce, soy sauce, rice vinegar, lime zest, and lime juice. Stir in garlic and ginger.
Taste and adjust sweetness, salt, or acidity.
- Season the chicken: Pat the chicken dry. Season lightly with salt and pepper. Dry chicken browns better and keeps texture juicy.
- Sear the chicken: Heat a large nonstick skillet over medium-high.
Lightly coat with oil spray. Add chicken in a single layer and cook 5–7 minutes, stirring occasionally, until cooked through and lightly browned.
- Add the veggies: Add broccoli and bell pepper to the pan. Cook 3–4 minutes until crisp-tender.
Stir in shredded carrots for the last minute so they stay slightly crunchy.
- Sauce it up: Pour the sauce over the chicken and veggies. Toss to coat and simmer 1–2 minutes until glossy. If you like, add 1 teaspoon sesame oil for extra flavor.
- Assemble bowls: Divide rice among 4 meal prep containers.
Top with chicken and veggies. Spoon extra sauce from the pan over each bowl.
- Finish and garnish: Sprinkle with green onions and sesame seeds. Add a lime wedge if you want extra brightness at serving.
How to Store
- Refrigerator: Store in airtight containers for up to 4 days.
Keep the lime wedge separate until serving.
- Freezer: Freeze without the fresh garnishes for up to 2 months. Thaw overnight in the fridge before reheating.
- Reheating: Microwave 1–2 minutes, stirring halfway. Add a splash of water if it seems dry.
Top with fresh green onions after reheating for best texture.
Health Benefits
- Lean protein: Chicken breast supports muscle repair and helps keep you full with fewer calories.
- Fiber and vitamins: Broccoli, bell pepper, and carrots bring fiber, vitamin C, and antioxidants for immune and gut health.
- Smart carbs: Brown rice offers steady energy. Cauliflower rice cuts calories while adding extra veggies.
- Controlled sodium and sugar: Using low-sodium soy sauce and a measured amount of sweet chili sauce keeps the dish light and balanced.
- Portion awareness: Meal prepping helps you stay consistent with calorie goals without feeling restricted.
What Not to Do
- Don’t overcrowd the pan: It steams the chicken and turns it pale. Cook in batches if needed.
- Don’t drown it in sauce: More sauce means more sugar and calories.
Measure it and taste as you go.
- Don’t skip drying the chicken: Moisture prevents browning and leads to rubbery texture.
- Don’t cook veggies to mush: You want crisp-tender for the best bite and more nutrients.
- Don’t store with wet garnishes: Add fresh herbs and lime after reheating to keep flavors bright.
Alternatives
- Protein swaps: Use turkey breast, firm tofu, shrimp, or tempeh. For tofu, press it first and sear until golden.
- Veggie swaps: Try snap peas, zucchini, green beans, or shredded cabbage. Use what’s in season.
- Base options: Jasmine rice, quinoa, or half rice/half cauliflower rice if you want a middle ground on calories.
- Sauce tweaks: Mix in sriracha for heat, add a little honey for extra sweetness, or use a no-sugar-added chili sauce to cut calories.
- Gluten-free: Use tamari or coconut aminos instead of soy sauce.
Check your sweet chili sauce label to be safe.
- Lower fat: Skip sesame oil and keep oil spray light. Flavor still pops thanks to lime and aromatics.
FAQ
How many calories are in a serving?
It depends on your base and sauce amount. With cauliflower rice and about 2 tablespoons of sweet chili sauce per serving, you’ll often land around 350–450 calories.
With brown rice, expect closer to 450–550. Measure your portions for accuracy.
Can I make it spicier?
Yes. Add crushed red pepper, sliced fresh chilies, or a teaspoon of sriracha to the sauce.
Taste as you go so the heat doesn’t overpower the sweetness.
Will the veggies get soggy in the fridge?
Not if you keep them crisp-tender when cooking. Avoid overcooking, and let the bowls cool before sealing. Reheat gently to keep texture.
Can I cook the chicken in the oven?
You can.
Roast bite-size pieces at 425°F (220°C) for 12–15 minutes until done, then toss with the sauce in a skillet with the veggies for a minute or two to coat.
Is there a sugar-free sweet chili sauce?
Several brands offer reduced-sugar or no-sugar-added options. The flavor can be less sticky-sweet, so balance with a little extra lime and a pinch of chili flakes if needed.
How do I keep chicken juicy?
Cut even pieces, pat dry, and cook over medium-high heat without moving too much. Pull it as soon as it’s done.
A brief rest before saucing also helps retain juices.
Final Thoughts
This Low Calorie Meal Prep Sweet Chili Chicken Bowl proves you don’t need heavy sauces or complicated steps to eat well. With a few simple ingredients and smart prep, you get a flavorful, satisfying meal that fits right into a busy week. Keep the sauce measured, the veggies crisp, and the portions balanced.
Make a batch on Sunday, and future you will be very happy at lunchtime.
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