Honey Garlic Chicken Skewers (High Protein Dinner Meal Prep)
Sticky, caramelized honey garlic chicken skewers packed with over 30g of protein per serving for meal prep that actually keeps you satisfied. Ready in under 45 minutes with budget-friendly pantry ingredients that transform plain chicken into something restaurant-quality.
Equipment
- grill or grill pan
- metal or bamboo skewers
- medium bowl
- meat thermometer
- zip-top bag or shallow bowl
Ingredients
- 2 pounds boneless, skinless chicken breasts, cut into 1.5-inch cubes
- 1/3 cup honey
- 1/4 cup soy sauce
- 6 cloves garlic, minced
- 2 tablespoons rice vinegar
- 1 tablespoon sesame oil
- 1 teaspoon grated fresh ginger
- 1/2 teaspoon red pepper flakes
- Metal skewers (or bamboo skewers soaked in water for 30 minutes)
- Fresh green onions and sesame seeds for garnish (optional)
Instructions
- Step 1: Prepare the marinade by whisking together honey, soy sauce, minced garlic, rice vinegar, sesame oil, ginger, and red pepper flakes in a medium bowl until smooth and glossy.
- Step 2: Marinate the chicken by placing cubed chicken in a zip-top bag or shallow bowl, pouring marinade over it, and refrigerating for at least 2 hours or up to overnight.
- Step 3: Thread the skewers by removing chicken from marinade and threading each piece onto skewers, leaving tiny spaces between pieces for even cooking.
- Step 4: Heat a grill or grill pan to medium-high heat until a drop of water sizzles immediately.
- Step 5: Cook the skewers for 4-5 minutes without moving them to caramelize the exterior, then flip and cook another 4-5 minutes until internal temperature reaches 165°F.
- Step 6: Optional: brush any leftover marinade onto skewers during the last minute of cooking for extra glaze.
- Step 7: Rest the skewers for 5 minutes before serving to keep the chicken juicy.
Notes
Storage: Keep cooked skewers in an airtight container in the fridge for up to 4 days. Reheat in microwave for 1-2 minutes or in 350°F oven for 8 minutes. Freeze for up to 3 months wrapped individually. Alternative cooking: Bake on parchment-lined sheet pan at 400°F for 18-20 minutes, flipping halfway through. Pro tip: Make extra honey-garlic marinade, boil it for food safety, then use as a drizzling sauce. Serve over jasmine rice with broccoli, with summer vegetable skewers, or atop crisp green salad.