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High Protein Sweet Chili Chicken Meal Prep - Easy, Balanced, and Flavor-Packed

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

Ingredients
  

  • Chicken: 1.5–2 pounds boneless, skinless chicken breast (or thighs for juicier meat)
  • Salt and pepper: For seasoning the chicken
  • Garlic powder: 1 teaspoon
  • Oil: 1–2 tablespoons avocado or olive oil
  • Sweet chili sauce: 1/2 cup (store-bought or homemade)
  • Reduced-sodium soy sauce or tamari: 2 tablespoons
  • Rice vinegar or lime juice: 1 tablespoon
  • Honey or maple syrup (optional): 1–2 teaspoons for extra gloss and sweetness
  • Fresh garlic: 2 cloves, minced
  • Fresh ginger: 1 teaspoon grated (optional but great)
  • Cornstarch: 1 teaspoon mixed with 1 tablespoon cold water (slurry, optional for thicker sauce)
  • Veggies: 3 cups total, such as broccoli florets, bell peppers, snap peas, or carrots
  • Base: 3–4 cups cooked jasmine rice, brown rice, or cauliflower rice
  • Garnishes: Green onions, sesame seeds, lime wedges, and cilantro (optional)

Method
 

  1. Prep your chicken: Pat the chicken dry and cut it into 1-inch pieces. Season with salt, pepper, and garlic powder. This helps the pieces brown and stay juicy.
  2. Make the sauce: In a bowl, whisk together sweet chili sauce, soy sauce, rice vinegar (or lime), honey (if using), minced garlic, and ginger. Set aside.
  3. Sear the chicken: Heat oil in a large skillet over medium-high. Add chicken in a single layer. Cook 6–8 minutes, stirring occasionally, until cooked through and lightly browned. Don’t overcrowd the pan; work in batches if needed.
  4. Steam or sauté veggies: While the chicken cooks, steam or sauté your veggies until crisp-tender. Season lightly with salt and pepper. You want some bite so they reheat well.
  5. Sauce it up: Reduce heat to medium. Pour the sweet chili sauce into the skillet with the chicken. Stir to coat and simmer 1–2 minutes. If you prefer a thicker glaze, stir in the cornstarch slurry and cook another minute until glossy.
  6. Cook your base: If you haven’t already, cook your rice or cauliflower rice. Fluff with a fork. For extra flavor, add a squeeze of lime and a pinch of salt.
  7. Assemble: Divide rice, veggies, and sweet chili chicken across 4–5 meal prep containers. Spoon extra sauce over the top.
  8. Garnish and cool: Add green onions, sesame seeds, and cilantro if you like. Let containers cool uncovered for 15–20 minutes before sealing to prevent condensation.