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Meal Prep Honey Garlic Chicken & Rice - Easy, Flavor-Packed Make-Ahead Lunch

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • For the chicken:
  • 1.5–2 pounds boneless, skinless chicken thighs (or breasts)
  • 1 tablespoon neutral oil (avocado, canola, or olive oil)
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • Honey garlic sauce:
  • 1/3 cup low-sodium soy sauce
  • 1/3 cup honey
  • 4 cloves garlic, minced
  • 1 tablespoon rice vinegar (or apple cider vinegar)
  • 1 teaspoon toasted sesame oil (optional but great)
  • 1/2 teaspoon red pepper flakes (optional, for mild heat)
  • 2 teaspoons cornstarch + 2 teaspoons water (slurry)
  • Rice and veggies:
  • 2 cups uncooked jasmine or basmati rice (about 6 cups cooked)
  • 3 cups broccoli florets (fresh or frozen)
  • 1 large carrot, thinly sliced (optional)
  • To finish:
  • Sliced green onions
  • Sesame seeds
  • Lime wedges (optional, for brightness)

Method
 

  1. Cook the rice: Rinse rice until the water runs clear. Cook according to package instructions. Fluff and let it cool slightly so it doesn’t steam up your containers later.
  2. Prep the sauce: In a small bowl, whisk soy sauce, honey, garlic, vinegar, sesame oil, and red pepper flakes. In a separate cup, stir together cornstarch and water. Set both aside.
  3. Season the chicken: Pat chicken dry. Sprinkle with salt and pepper. This helps browning and keeps the meat juicy.
  4. Cook the chicken: Heat oil in a large skillet over medium-high. Add chicken and cook 4–5 minutes per side for thighs (3–4 for breasts), until browned and cooked through. Transfer to a plate to rest.
  5. Steam or sauté veggies: In the same pan, add broccoli and carrots with a splash of water. Cover and steam 3–4 minutes until crisp-tender, or sauté with a little oil if you prefer char. Remove and set aside.
  6. Make the glaze: Lower heat to medium. Pour the honey garlic sauce into the pan and bring to a gentle simmer. Stir in the cornstarch slurry and cook 1–2 minutes, until glossy and slightly thickened.
  7. Slice and coat the chicken: Slice the cooked chicken into bite-size pieces and toss it in the sauce to coat. Let it simmer 1 minute so the flavor sinks in.
  8. Assemble: Divide rice, veggies, and chicken among 4–6 meal prep containers. Spoon extra sauce over the rice and chicken. Garnish with green onions and sesame seeds. Add a lime wedge if using.
  9. Cool, then store: Let containers cool uncovered for 15–20 minutes before sealing. This helps prevent condensation and soggy rice.