Life can get so busy sometimes so meal prepping these Honey Sesame Chicken Meal Prep Bowls has genuinely saved me so much time while still eating well. I like to get the groceries and make these on Sunday so I can eat these throughout the week.
What Are Honey Sesame Chicken Meal Prep Bowls?
Honey sesame chicken meal prep bowls are five pre-portioned bowls with crispy pan-seared chicken tossed in a sticky-sweet honey sesame sauce, roasted garlic Brussels sprouts, and fluffy white rice.
It’s got a ton of flavor and is so easy to make all at once on a Sunday to feed you and your family throughout the week!
Why You’ll Love This Recipe
- Meal prep made easy: Five bowls done in about an hour, no reheating stress, no sad desk lunches.
- That sauce though: The honey sesame sauce is sticky, sweet, savory, and completely addictive.
- Balanced and filling: Protein, veggies, and carbs all in one bowl so you’re actually satisfied.
Equipment You’ll Need
- Large sheet pan
- Large skillet or sauté pan
- Large mixing bowls
- Rice cooker or medium saucepan
- Whisk
- 5 meal prep containers
Ingredients for Honey Sesame Chicken Meal Prep Bowls
Roasted Garlic Brussels Sprouts
- Brussels sprouts: The perfect vegetable side that you can just roast in the oven.
- Garlic
- Extra virgin olive oil
- Salt
- Freshly cracked black pepper
- Red pepper flakes
For the Chicken
- Chicken breast
- Salt
- White pepper: Milder and less sharp than black pepper, it seasons the chicken without overpowering the sauce.
- Garlic powder
- Cornstarch: Coats the chicken to create a light, crispy crust that holds up in the sauce.
- Avocado oil: High smoke point makes it ideal for searing chicken at medium-high heat.
Honey Sesame Sauce
- Honey
- Sweet chili sauce: Adds a mild heat and a jammy sweetness that balances the soy sauce.
- Soy sauce
- Rice vinegar
- Sesame oil: Adds a nutty, toasty depth that makes the sauce taste restaurant-quality.
- Water
- Garlic
- Ginger: Fresh and zingy, it brightens the whole sauce.
- Cornstarch
- Sesame seeds
Rice and Garnishes
- White rice
- Sesame seeds
- Scallion
- Microgreens: A fresh, slightly peppery garnish that adds color and a little nutrition boost. This is optional for the bowl!
Customizations for Honey Sesame Chicken Meal Prep Bowls
- Swap the protein: Chicken thighs work great here and stay even juicier after reheating.
- Make it gluten-free: Use tamari or coconut aminos in place of soy sauce.
- Add more veggies: Broccoli, snap peas, or bell peppers roast beautifully alongside the Brussels sprouts.
- Lower the sweetness: Cut the honey back to ⅓ cup and skip the sweet chili sauce for a more savory bowl.
- Use brown rice: A heartier, nuttier base that adds a little more fiber to each bowl.
How to Make Honey Sesame Chicken Meal Prep Bowls
Cook the Rice
Rinse the rice three times until the water runs clear, then cook in a rice cooker or on the stovetop according to package instructions. Fluff with a fork and set aside.
Roast the Brussels Sprouts
Preheat the oven to 400F and position a rack in the upper half. Toss the Brussels sprouts with the roughly chopped garlic, olive oil, salt, black pepper, and red pepper flakes until evenly coated.
Spread onto a large sheet pan in a single layer and roast for 25-30 minutes until tender and crispy around the edges.
Season and Coat the Chicken
While the Brussels sprouts roast, toss the cubed chicken in a large bowl with salt, white pepper, garlic powder, and cornstarch until every piece is evenly coated.
Make the Honey Sesame Sauce
In a separate bowl, whisk together the honey, sweet chili sauce, soy sauce, rice vinegar, sesame oil, water, minced garlic, minced ginger, cornstarch, and sesame seeds until smooth. Set aside.
Sear the Chicken
Heat 3 tablespoons of avocado oil in a large skillet over medium-high heat. Cook half the chicken in a single layer for 3-4 minutes per side until golden brown and cooked through.
Remove and set aside, then add the remaining 3 tablespoons of oil and repeat with the second batch.
Coat the Chicken in Sauce
Reduce the heat to medium-low and pour the sauce into the same skillet, scraping up any browned bits from the bottom.
Simmer for 1-2 minutes until slightly thickened, then return all the chicken to the pan and toss until evenly coated and glossy.
Assemble the Honey Sesame Chicken Meal Prep Bowls
Divide the rice, roasted Brussels sprouts, and honey sesame chicken evenly among 5 containers. Garnish with sesame seeds, chopped scallions, and microgreens.
Storage for Honey Sesame Chicken Meal Prep Bowls
Store assembled bowls in airtight containers in the fridge for up to 5 days.
Reheat in the microwave for 2-3 minutes, stirring halfway through. These bowls are not ideal for freezing since the sauce can change texture once thawed.
Tips to Make the Perfect Honey Sesame Chicken Meal Prep Bowls
- Don’t crowd the pan: Cook the chicken in batches so it sears, not steams. Golden crust is everything.
- Keep the garlic chunky: Roughly chopped garlic roasts better and won’t burn on the sheet pan, which can make the vegetable bitter.
- Whisk the sauce well: Make sure the cornstarch is fully dissolved before it hits the pan or you’ll get lumps.
- Single layer is key: Spread the Brussels sprouts out so they roast evenly and get those crispy edges.
Frequently Asked Questions
Can I use chicken thighs instead of chicken breast?
Absolutely. Boneless skinless chicken thighs are actually a great swap here. They’re a little more forgiving with heat and stay juicy even after a few days in the fridge.
What can I use instead of Brussels sprouts?
Broccoli, green beans, or broccolini all work well with the same roasting method. Just keep an eye on the cook time since some veggies roast faster than Brussels sprouts.
Is this honey sesame chicken recipe gluten-free?
Not as written, since soy sauce contains gluten. Swap it for tamari or coconut aminos and you’re good to go.
Can I freeze these Honey Sesame Chicken Meal Prep Bowls?
It’s not recommended. The honey sesame sauce can turn watery once thawed and the texture of the Brussels sprouts won’t be great. These are best enjoyed fresh from the fridge within 5 days.
Related Recipes You’ll Love
- Hot Honey Sriracha Chicken
- Honey Garlic Chicken
- Honey BBQ Chicken Tenders
- Chicken Bulgogi (Korean BBQ Chicken)
- Five Spice Chicken
Honey Sesame Chicken Meal Prep Bowls
Ingredients
Roasted Garlic Brussel Sprouts
- 2 pounds Brussel sprouts washed, trimmed and halved
- 8 cloves garlic roughly chopped
- 2 tablespoon extra virgin olive oil
- 1 teaspoon salt
- Freshly cracked black pepper
- ¼ teaspoon red pepper flakes
For the Chicken
- 3 pounds chicken breast cut into 1-inch cubes
- 2 teaspoon salt
- ½ teaspoon white pepper
- 2 teaspoon garlic powder
- ¼ cup corn starch
- 6 tablespoon avocado oil divided
Honey Sesame Sauce
- ½ cup honey
- ⅓ cup sweet chili sauce
- ¼ cup soy sauce
- 3 tablespoon rice vinegar
- 2 tablespoon sesame oil
- ⅔ cup water
- 6 cloves garlic minced
- 1.5 tablespoon minced ginger
- 1.5 tablespoon corn starch
- 2 tablespoon sesame seeds
Rice and Garnishes
- 2 cups white rice uncooked
- Chili crisp
- Chopped scallion
- Microgreens
Instructions
- Rinse and drain the rice three times until the water runs clear, then cook in a rice cooker or on the stovetop according to package instructions. Fluff and set aside.2 cups white rice
- Preheat the oven to 400°F and position a rack in the upper half. Toss the Brussels sprouts with the roughly chopped garlic (keep the pieces on the larger side so they don't burn), olive oil, salt, black pepper, and red pepper flakes until evenly coated. Spread onto a large sheet pan in a single layer and roast for 25-30 minutes until tender and crispy around the edges.2 pounds Brussel sprouts, 8 cloves garlic, 2 tablespoon extra virgin olive oil, 1 teaspoon salt, Freshly cracked black pepper, ¼ teaspoon red pepper flakes
- While the Brussels sprouts roast, toss the cubed chicken in a large bowl with salt, white pepper, garlic powder, and corn starch until every piece is evenly coated.3 pounds chicken breast, 2 teaspoon salt, ½ teaspoon white pepper, 2 teaspoon garlic powder, ¼ cup corn starch
- In a separate bowl, whisk together the honey, sweet chili sauce, soy sauce, rice vinegar, sesame oil, water, minced garlic, minced ginger, corn starch, and sesame seeds until smooth. Set aside.½ cup honey, ⅓ cup sweet chili sauce, ¼ cup soy sauce, 3 tablespoon rice vinegar, 2 tablespoon sesame oil, ⅔ cup water, 6 cloves garlic, 1.5 tablespoon minced ginger, 1.5 tablespoon corn starch, 2 tablespoon sesame seeds
- Heat 3 tablespoons of avocado oil in a large skillet over medium-high heat. Cook half the chicken in a single layer for 3-4 minutes per side until golden brown and cooked through. Remove and set aside, then add the remaining 3 tablespoons of avocado oil and repeat with the remaining chicken.6 tablespoon avocado oil
- Reduce the heat to medium-low and pour the sauce into the same skillet, scraping up any browned bits from the bottom. Simmer for 1-2 minutes until slightly thickened, then return the chicken to the pan and toss until evenly coated and glossy.
- Divide the rice, roasted Brussels sprouts, and honey sesame chicken evenly among 5 bowls. Garnish with chili crisp, chopped scallions, and microgreens.Chili crisp, Chopped scallion, Microgreens
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