Easy Sesame Chicken Meal Prep (Healthier Than Takeout, High Protein)
Golden, nutty, tender chicken coated in a glossy sesame glaze that tastes like takeout but delivers nearly 40 grams of protein per serving. Ready in under 30 minutes and perfect for meal prepping five days of satisfying lunches.
Equipment
- large skillet
- cutting board
- mixing bowl
- paper towels
Ingredients
- 2 lbs boneless, skinless chicken breasts
- 2 tablespoons neutral oil (avocado or vegetable)
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/3 cup low-sodium soy sauce (tamari for gluten-free)
- 3 tablespoons honey or maple syrup
- 2 tablespoons sesame oil
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, minced
- 1 tablespoon rice vinegar
- 1/2 teaspoon red pepper flakes or sriracha (optional)
- 2 tablespoons cornstarch mixed with 2 tablespoons water
- 3 tablespoons sesame seeds for garnish
- 2 green onions, sliced thin
Instructions
- Step 1: Pat chicken breasts dry with paper towels and season both sides with salt and pepper.
- Step 2: Heat oil in a large skillet over medium-high heat until shimmering. Sear chicken for 5 minutes without moving, then flip and sear 4-5 minutes until internal temperature reaches 165°F. Transfer to cutting board.
- Step 3: In the same skillet over medium heat, add minced garlic and ginger, stirring for 30 seconds until fragrant.
- Step 4: Pour in soy sauce, honey, sesame oil, rice vinegar, and red pepper flakes. Simmer for 2 minutes.
- Step 5: Mix cornstarch and water until smooth, pour into simmering sauce while stirring constantly until glossy (about 30 seconds).
- Step 6: Slice cooked chicken into bite-sized pieces and toss with warm sesame glaze. Sprinkle with sesame seeds and green onions.
Notes
Store in airtight glass containers for up to 4 days. For best results, keep glaze separate until ready to eat to prevent sogginess. Reheats well in microwave. Can substitute chicken with pork tenderloin, tofu, or shrimp. Serve with brown rice, cauliflower rice, roasted broccoli, or snap peas. Macros per serving (without sides): 40g protein, 12g carbs, 10g fat.