Honey Garlic Chicken

Honey Garlic Chicken meal prep flat lay image.

Honey Garlic Chicken

This Honey Garlic Chicken dish is the meal prep version of the Honey Garlic Chicken Lettuce Wraps. Each dish is filled with rice, chicken, broccoli, and caramelized onions
PREP TIME
30 Minutes
COOK TIME
25 Minutes

Per Serving – Makes 5

461 Calories

50g C | 43g P | 10g F

How to Meal Prep Honey Garlic Chicken

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Honey Garlic Chicken meal prep flat lay image.

Honey Garlic Chicken

4.70 from 33 votes
Course: Main Dish
Cuisine: Asian
Keyword: chicken, free, meal prep, under 500 calories
Prep Time: 30 minutes
Cook Time: 25 minutes
Inactive Time: 30 minutes
Total Time: 1 hour
Servings: 5
Calories: 461kcal
This Honey Garlic Chicken dish is the meal prep version of the Honey Garlic Chicken Lettuce Wraps. Each dish is filled with rice, chicken, broccoli, and caramelized onions. You could serve the meal with pickled onions and sriracha mayo too if you wish.
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Ingredients

For the Chicken

  • lbs (1135 g) boneless skinless chicken thighs 10 thighs
  • tbsp (30 g) oyster sauce
  • tbsp (50 g) honey
  • 1⅓ tbsp (20 g) soy sauce
  • 2 cloves (10 g) minced garlic
  • 1 tsp (5 g) sesame oil
  • 1 tsp (5 g) sriracha
  • 1 medium (200 g) sweet onion

For the Rice

For the Broccoli

  • 1 lb (454 g) frozen broccoli fresh is fine
  • salt and pepper to taste

Instructions

For the Rice

  • Cook enough rice to yield cups of cooked rice. 1 cup of dry rice will make around 2-3 cups of cooked rice depending on what kind you use.

For the Chicken

  • In a large bowl add the oyster sauce, honey, soy sauce, sesame oil, sriracha, and garlic. Stir to incorporate. Add in the chicken and toss to coat. Place in the fridge and allow to marinate for at least 30 minutes.
  • If you don't have an air fryer, preheat your oven to 425°F.
  • NOTE: I prefer to cook the chicken in the air fryer. I think you get the best color and flavor doing it that way but it will take longer to cook as you have to cook it in batches. I do 400°F for about 12 minutes, flipping halfway through. Don't crowd the chicken in the fryer as the fryer relies on air circulation to cook properly. Cook the onions separately after the chicken is done.
  • Cut the onion into thin slices.
  • Place the chicken on a sheet pan and bake for 10-12 minutes.
  • Remove the pan from the oven and turn the oven to broil. Add the onions in the spaces around the chicken. If the chicken has released a lot of water it may be helpful to drain some of it off the pan.
  • Place the sheet pan on the top rack and watch it carefully so it doesn't burn. The goal is to brown the chicken and develop color. It will take 5-10 minutes. If there is too much liquid on the pan it can prevent browning.
  • Stir the onions around after a few minutes. You may need to remove the chicken and continue cooking the onions until they are caramelized.

For the Broccoli

  • Cook the broccoli according to the packaging or steam if if using fresh.
  • Season with salt and pepper.

Plating

  • To each dish, divide the chicken, broccoli, and rice evenly then add ¾ cup of rice. This recipe makes 5 servings.

Nutrition

Calories: 461kcal | Carbohydrates: 50g | Protein: 43g | Fat: 10g

NUTRITIONAL INFO FOR THE Honey Garlic Chicken

The information in this table represents the estimate for the total nutrition of the recipe as it is written. If you wanted to split the recipe into more or less servings than what is originally listed you can use this table to determine the nutritional estimates.  If you update the number of servings in the “Servings” field of the recipe above, the information in these tables are no longer accurate as you have updated the ingredients.

Servings
Carbs
250g
Protein
217g
Fat
48g
Calories
2300 cals

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This Post Has 14 Comments

  1. JT

    4 stars
    So good!

  2. Nelson Custodio

    It’s unclear whether I’m cooking the chicken in the air fry only or am I moving it from the air fryer then to step 5

    1. Josh Cortis

      If you are cooking in the air fryer, Step 3 is for that. The other steps would be for the oven

  3. darren

    5 stars
    Great Great recipe for the chicken! The air fryer is definitely better than the oven ive noticed too for getting that perfect char and taste. The flavor of this meal is phenomenal. i switched the broccoli out for Zuchinni & Onions but still awesome’ thanks

  4. Jason

    Hey, if I cook the chicken in the air fryer, do I just broil the raw onion in the oven? Should I add the leftover marinade onto the onion before broiling for more flavor?

    1. Josh Cortis

      You can air fry the onion too. And the leftover marinade would be awesome for more flavor 👍

  5. Adam Rojas

    5 stars
    I made this one a few weeks ago and the honey garlic was so friggin good. I was tempted to make this again but ill do it after I try a few other meals! I let the chicken marinate overnight and it just cemented that flavor even more I feel like.

  6. richard dickson

    5 stars
    I love your recipes, but I always struggle to get the same macros when I punch them into cronometer (I use it instead of myfitnesspal). I followed this one pretty accurately and it still comes up as 3000 calories for the whole thing. Are the calculations maybe using chicken breast? I really don’t see how I am off by 700 kcal.

    1. Anthony McCarthy

      Only thing I could think of is that you are using 3.75 cups of uncooked rice vs cooked rice, but the calorie difference would be more than 700kcal.

    2. Emily

      I’m having the same problem. Using Cronometer I’m getting over 3000 calories for 5 servings.

  7. Roland

    Allergic to sesame and oyster sauce. What could I substitute with?

  8. Silas Lenihan

    My favorite one yet, thanks man!

  9. Kristen

    5 stars
    One of our favorites. Is in the regular rotation. Every honey garlic chicken recipe is always a hit, but this is the one we come back to the most.

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