Sticky Honey Garlic Chicken Meal Prep (High Protein)
A glossy, caramelized chicken dish with a honey, soy sauce, garlic, and ginger glaze that delivers 35 grams of protein per serving. This meal prep recipe is ready in 30 minutes, stays fresh for five days, and tastes like restaurant-quality food.
Ingredients
- 2 lbs boneless, skinless chicken thighs (about 8 thighs)
- 3 tablespoons honey
- ¼ cup soy sauce or tamari
- 6 garlic cloves, minced
- 1 tablespoon fresh ginger, minced
- 1 tablespoon rice vinegar
- 1 tablespoon olive oil
- ½ teaspoon red pepper flakes
- 1 tablespoon cornstarch (optional)
- Salt and pepper to taste
- Sesame seeds and green onions for garnish
Instructions
- Step 1: Pat chicken thighs dry with paper towels and season generously with salt and pepper on both sides.
- Step 2: Sear chicken in a large skillet over medium-high heat with olive oil for 5 minutes skin-side down until golden, then flip and sear for 4 minutes. Transfer to a plate.
- Step 3: Lower heat to medium, add minced garlic and ginger, stirring for 90 seconds until fragrant. Add honey, soy sauce, rice vinegar, and red pepper flakes. Whisk together. If using cornstarch, dissolve in 1 tablespoon water first, then stir in.
- Step 4: Return chicken to pan over medium-low heat, coating with sauce. Simmer for 8-10 minutes, turning halfway through, until internal temperature reaches 165°F.
- Step 5: Cool for 2 minutes, then portion into glass containers with sauce. Cool to room temperature before refrigerating.
Notes
Stores in refrigerator for up to 5 days. Thicken sauce with cornstarch to prevent separation. Reheat gently at 50% microwave power for 2-3 minutes or in a skillet over medium heat for 4 minutes. Serve with rice, cauliflower rice, or noodles. Recipe is adaptable with brown sugar, buffalo sauce, sriracha, or sesame oil variations.