Glazed Chicken Meal Prep

Introduction

Looking for a nutritious, flavorful, and easy meal prep idea to power your week? These Glazed Chicken Meal Prep bowls are the answer. Packed with tender glazed chicken, wholesome grains, and crisp veggies, this dish offers a balanced, satisfying meal you can look forward to—no microwave sadness here.

Perfect for fitness enthusiasts, busy professionals, or anyone aiming to eat clean without spending hours in the kitchen.

Ingredients List

For the Chicken:

4 boneless, skinless chicken breasts
2 tbsp olive oil
1/4 cup honey
3 tbsp soy sauce (or tamari for gluten-free)
1 tbsp Dijon mustard
1 tsp garlic powder
1/2 tsp crushed red pepper flakes (optional)

For the Meal Prep Bowls:

2 cups cooked brown rice or quinoa
1 cup steamed broccoli
1 cup shredded carrots
1/2 red bell pepper, sliced
Fresh cilantro or green onions (for garnish)

Substitutions:

Use tofu or tempeh instead of chicken for a vegetarian version.
Swap grains for cauliflower rice for a low-carb option.
Substitute maple syrup for honey to make it vegan.

Timing

Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes

Instructions

Step 1: Prepare the glaze

In a small bowl, whisk together honey, soy sauce, mustard, garlic powder, and red pepper flakes.

Step 2: Sear the chicken

Heat olive oil in a large skillet over medium heat. Add chicken and cook 4–5 minutes per side until browned.

Step 3: Glaze and simmer

Pour glaze over chicken, reduce heat to low, and simmer until chicken is cooked through and sauce thickens (about 8–10 minutes).

Step 4: Slice and assemble

Let chicken rest 5 minutes before slicing. Divide rice/quinoa and veggies into 4 containers. Top with sliced chicken and drizzle with extra glaze.

Tip: Garnish with sesame seeds or a squeeze of lime juice for extra flavor.

Nutritional Information (Per Serving)

Nutrient	Amount
Calories	420
Protein	35g
Carbohydrates	38g
Fat	15g
Fiber	4g
Sodium	620mg

Healthier Alternatives

Low-Sodium: Use low-sodium soy sauce and reduce added salt.
Keto-Friendly: Use cauliflower rice and replace honey with a keto-friendly sweetener.
Gluten-Free: Choose tamari instead of soy sauce.

Serving Suggestions

Serve cold or warm.
Add a hard-boiled egg for extra protein.
Pair with a side of fruit or yogurt for a complete lunch.

Common Mistakes to Avoid

Overcooking chicken: Leads to dryness—use a thermometer to ensure 165°F internal temp.
Skipping rest time: Allows juices to redistribute.
Not letting sauce thicken: Reduces the glaze’s impact and flavor.

Storing Tips

Refrigerate: Store in airtight containers for up to 4 days.
Freeze: Can freeze for up to 2 months—use freezer-safe containers.
Reheat: Microwave in 60-second intervals or reheat in skillet.

Conclusion

These Glazed Chicken Meal Prep bowls are a delicious and efficient way to stay on track with your nutrition goals. With minimal effort, you get balanced meals all week. Give it a try and let us know how it went!