Honey Garlic Chicken Breast Meal Prep

Juicy, flavourful, and easy to make, this Honey Garlic Chicken Breast Meal Prep is done in under an hour! Super easy to double this recipe for more servings or prep extra for the freezer.

Chicken Breast Meal Prep

This meal prep was made as two servings of 4 but it can be easily doubled or turned into 5 servings for the week. This is a meal prep I suggest you try first if you’re unsure about prepping the same meal everything day of the week. This way you can mix and match the two meals and have something different each day for lunch. To go with this, I’ve got this Lemon Pepper Chicken Breast Meal Prep.

They can both be made at the same time. Get a large sheet pan to make the week’s worth of vegetables and two small pans for each of the chicken breasts.

This is one of my favourite ways to bake chicken for meal prepping as it comes out super moist and tender.

What You’ll Need

For the chicken:

  • cornstarch – you’ll be using this to make a cornstarch slurry (1:1 cornstarch to water ratio) so the sauce can thicken in the oven.
  • soy sauce: I recommend using low sodium soy sauce
  • honey
  • garlic
  • chicken breasts – boneless skinless

For the vegetables:

  • brussels sprouts
  • broccoli
  • red onion
  • olive oil
  • salt
  • garlic powder

How to Make This Baked Honey Garlic Chicken Meal Prep

  • Heat oven to 400F
  • Spray an oven dish with some cooking spray and then add in the cornstarch slurry, soy sauce, honey, garlic, and mix to combine before placing the chicken breasts in.
  • Flip the chicken breasts around a couple times to make sure the breasts are coated with the honey garlic sauce.
  • Transfer to the oven and bake for 25 minutes, flipping at the half way mark.
  • On another sheet pan, covered in foil for easy clean up, toss together the vegetables with olive oil, salt, and garlic powder.
  • Bake in a single layer for 20-25 minutes or until they are roasted to your preference.
  • While everything is in the oven, prepare your rice or grain using your method of choice if desired.
  • When the chicken is done, remove it from the oven and let it rest for 10 minutes before cutting it up into cubes and adding it back to the oven dish with the thickened sauce to coat.
  • Once everything is done, portion out the chicken, roasted vegetables, and rice into airtight meal prep containers. Let cool before placing the lids on and storing in the fridge.

Recipe Variations

  • This chicken breast recipe can be swapped for chicken thighs but you’ll just have to increase cooking time by a couple minutes.
  • Brussels sprouts and broccoli can be swapped for cauliflower, sweet potatoes, red peppers, etc.
  • Make it spicy by adding some sriracha or hot sauce into the honey garlic sauce.

Tips and Notes

  • To double: double the ingredients and keep the same cook time.
  • Chicken breasts are cooked when they’ve reached an internal temperature of 165F/74C. I use an instant-read meat thermometer.
  • If you have time, marinading this chicken breast recipe 30-40 minutes ahead of baking with the honey garlic mixture makes the chicken even more flavourful.
  • I sprinkled some toasted sesame seeds in top as garnish, it’s optional and you can skip it if you don’t have any on hand!

Make Ahead Tips

  • Meal prep: store the cooked meal in an airtight container for up to 4 days in the fridge.
  • How to prep this for the freezer: place the marinade (minus the cornstarch slurry) and chicken breasts in a large freezer friendly ziploc bag, to prep this meal ahead of time. Freeze for up to 3 months. When ready, thaw overnight in the fridge before baking with the slurry added.

Honey Garlic Chicken Breast Meal Prep

Juicy, flavourful, and easy to make, this Honey Garlic Chicken Breast Meal Prep is done in under an hour! Super easy to double or triple for more meals.

Print Rate

Prep Time: 15 mins

Cook Time: 25 mins

Total Time: 40 mins

Servings: 2 servings

Ingredients

For the chicken:

  • cooking spray
  • ½ tbsp cornstarch, combined with
  • cup soy sauce, low sodium soy sauce
  • ¼ cup honey
  • 5 cloves garlic, minced
  • 2 chicken breasts, boneless skinless (or more)

For the vegetables:

  • ½ lb brussels sprouts
  • ½ head broccoli, cut into florets
  • ½ red onion, roughly chopped
  • 2 tbsp olive oil, or more
  • 1 tsp salt
  • ½ tbsp garlic powder

Instructions

  • Heat oven to 400F

  • Spray an oven dish with some cooking spray and then add in the cornstarch slurry, soy sauce, honey, garlic, and mix to combine before placing the chicken breasts in.

  • Flip the chicken breasts around a couple times to make sure the breasts are coated with the honey garlic sauce.

  • Transfer to the oven and bake for 25 minutes, flipping at the half way mark.

  • On another sheet pan, covered in foil for easy clean up, toss together the vegetables with olive oil, salt, and garlic powder.

  • Bake in a single layer for 20-25 minutes or until they are roasted to your preference.

  • While everything is in the oven, prepare your rice using your method of choice.

  • When the chicken is done, remove it from the oven and let it rest for 10 minutes before cutting it up into cubes and adding it back to the oven dish with the thickened sauce to coat.

  • Once everything is done, portion out the chicken, roasted vegetables, and rice if desired into airtight meal prep containers. Let cool before placing the lids on and storing in the fridge.

Tried this recipe?Did you make this recipe? I’m always so happy to hear about it! I’d love to see how it turned out. Tag me at @CarmysHungry on Instagram so I can see it! If you enjoyed the recipe, I’d really appreciate a comment with a 5 star rating! ♥

Authour: Carmy

Course: Main Course

Cuisine: Asian

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