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Low Calorie Meal Prep Sweet Chili Chicken Bowl - Easy, Fresh, and Full of Flavor

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 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

Method
 

  1. 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.
  2. 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.
  3. Season the chicken: Pat the chicken dry. Season lightly with salt and pepper. Dry chicken browns better and keeps texture juicy.
  4. 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.
  5. 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.
  6. 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.
  7. Assemble bowls: Divide rice among 4 meal prep containers. Top with chicken and veggies. Spoon extra sauce from the pan over each bowl.
  8. Finish and garnish: Sprinkle with green onions and sesame seeds. Add a lime wedge if you want extra brightness at serving.