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High Protein Chicken Stir Fry Meal Prep - Simple, Balanced, and Ready for the Week

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

Ingredients
  

  • Chicken: 2 pounds boneless, skinless chicken breasts, thinly sliced
  • Vegetables: 2 cups broccoli florets
  • 1 red bell pepper, thinly sliced
  • 1 yellow bell pepper, thinly sliced
  • 1 medium carrot, peeled and sliced on a bias
  • 1 small red onion, thin wedges
  • 2 cups snow peas or sugar snap peas, trimmed
  • 3 cloves garlic, minced
  • 1 tablespoon fresh ginger, grated (optional but recommended)
  • For the sauce: 1/3 cup low-sodium soy sauce or tamari
  • 2 tablespoons oyster sauce (or hoisin for sweeter flavor)
  • 1 tablespoon rice vinegar
  • 1 tablespoon honey or maple syrup
  • 1 tablespoon cornstarch
  • 1/2 cup low-sodium chicken broth or water
  • 1 teaspoon toasted sesame oil
  • 1/2 teaspoon crushed red pepper flakes (optional)
  • For cooking: 1–2 tablespoons avocado or canola oil
  • For serving (optional): 3–4 cups cooked brown rice, jasmine rice, or cauliflower rice; sesame seeds; sliced green onions; lime wedges
  • Seasoning: Salt and black pepper to taste

Method
 

  1. Prep the chicken: Pat the chicken dry and slice it thinly against the grain. Season lightly with salt and pepper. This helps it brown fast and stay tender.
  2. Mix the sauce: In a bowl, whisk soy sauce, oyster sauce, rice vinegar, honey, cornstarch, broth, sesame oil, and red pepper flakes. Set aside. The cornstarch will slightly thicken the sauce so it clings to the chicken and vegetables.
  3. Heat the pan: Place a large skillet or wok over medium-high heat. Add 1 tablespoon oil and swirl to coat. The pan should be hot before the chicken hits it.
  4. Cook the chicken in batches: Add half the chicken in a single layer. Sear 2–3 minutes, flip, and cook another 1–2 minutes until just cooked through. Transfer to a plate and repeat with remaining chicken, adding more oil if needed.
  5. Stir fry the aromatics: Add a small splash of oil if the pan looks dry. Toss in garlic and ginger. Stir for 20–30 seconds until fragrant, being careful not to burn.
  6. Cook the vegetables: Add broccoli, carrots, and red onion. Stir fry 2–3 minutes. Add bell peppers and snow peas. Cook another 2–3 minutes until crisp-tender. Season with a pinch of salt.
  7. Combine and sauce: Return the chicken and any juices to the pan. Whisk the sauce again, then pour it in. Toss everything for 1–2 minutes until the sauce thickens and coats the stir fry.
  8. Taste and finish: Adjust salt, pepper, or heat. Add a squeeze of lime for brightness if you like. Remove from heat.
  9. Assemble meal prep: Divide cooked rice (or cauliflower rice) among 4–5 airtight containers. Top with equal portions of stir fry. Garnish with sesame seeds and green onions.
  10. Cool before sealing: Let containers cool for 15–20 minutes before sealing and refrigerating. This prevents condensation and soggy rice.