This Glazed Chicken Meal Prep is the perfect balance of savory, sweet, and satisfying. The tender chicken, coated in a rich glaze, pairs beautifully with roasted vegetables and fluffy brown rice. It’s a simple yet flavorful meal that’s ideal for meal prepping.
Perfect for busy weekdays, this dish can be prepped ahead of time, giving you quick and delicious lunches or dinners. The glaze adds a touch of sweetness while enhancing the flavors of the chicken and vegetables, making each bite an irresistible combination.
Full Recipe:
Ingredients:
- 2 lbs. bone-in skinless chicken thighs
- 1/4 cup soy sauce
- 1/4 cup honey
- 1/4 cup rice vinegar
- 2 tablespoons olive oil
- 1 tablespoon grated fresh ginger
- 2 cloves garlic, minced
- 2 teaspoons cornstarch
- 1/4 cup water
- 1 cup brown rice
- 1 tablespoon olive oil (for vegetables)
- 1/2 lb. broccoli florets
- 1/2 lb. carrots, sliced
- Salt and pepper to taste
Directions:
- Preheat oven to 400°F (200°C).
- In a medium bowl, whisk together soy sauce, honey, rice vinegar, olive oil, ginger, and garlic to make the glaze. Set aside.
- Place chicken thighs in a large resealable bag or shallow dish. Pour half of the glaze over the chicken and marinate for at least 30 minutes.
- While the chicken is marinating, cook the brown rice according to package instructions.
- Toss broccoli and carrots with olive oil, salt, and pepper. Arrange on a baking sheet.
- Once the chicken is marinated, place it on another baking sheet and roast for 25-30 minutes, or until the chicken reaches an internal temperature of 165°F (75°C) and the vegetables are tender.
- Meanwhile, in a small saucepan, bring the remaining glaze to a simmer over medium heat. In a small bowl, mix cornstarch with water and add it to the glaze to thicken. Simmer for 2-3 minutes until it reaches a syrupy consistency.
- Serve the roasted chicken with the vegetables and rice, drizzling with the thickened glaze.
Prep Time: 10 minutes | Cooking Time: 45 minutes | Total Time: 55 minutes | Kcal: 400 kcal | Servings: 4 servings
Glazed Chicken Meal Prep: A Simple and Flavorful Weeknight Dinner
If you’re looking for a healthy, easy, and delicious meal prep idea, look no further than this Glazed Chicken Meal Prep! This recipe is a game-changer for busy weeks when you need a nutritious and satisfying meal ready to go. It combines marinated chicken thighs, roasted vegetables, and fluffy brown rice into one easy-to-make dish that can be enjoyed throughout the week. Perfect for meal prep, this recipe ensures you have a wholesome lunch or dinner waiting for you—no cooking required!
Why You’ll Love This Glazed Chicken Meal Prep
One of the standout features of this recipe is its versatility. The glazed chicken is the star of the dish, with a rich and sticky sauce made from a simple combination of soy sauce, honey, rice vinegar, and fresh ginger. This sweet-savory glaze coats the chicken perfectly, giving it a satisfying flavor that is sure to please. Whether you’re prepping for the week ahead or simply want a delicious dinner, this dish hits all the right notes.
Pair the chicken with roasted vegetables like tender broccoli and sweet carrots, and you have a meal that’s not only filling but also packed with essential nutrients. The brown rice serves as a hearty base, making it a well-balanced dish. The best part? The entire recipe comes together in under an hour, making it a perfect option for a quick weeknight meal.
Ingredients You’ll Need
To make this dish, you’ll need a few simple ingredients:
- Chicken thighs: Bone-in, skinless chicken thighs work best for this recipe as they are flavorful and stay juicy during cooking.
- Soy sauce, honey, and rice vinegar: These ingredients form the base of the delicious glaze that coats the chicken, giving it a perfect balance of sweet and savory flavors.
- Olive oil and ginger: The olive oil helps with cooking, while the fresh ginger adds a bright, aromatic flavor to the glaze.
- Garlic and cornstarch: The garlic brings depth to the glaze, and the cornstarch helps thicken the sauce to give it that sticky, luscious texture.
- Brown rice, broccoli, and carrots: These sides are simple but perfect complements to the glazed chicken. You can easily swap out veggies based on your preferences or what you have on hand.
How to Make This Glazed Chicken Meal Prep
Step 1: Marinate the Chicken
Start by preparing the glaze. In a medium bowl, whisk together soy sauce, honey, rice vinegar, olive oil, ginger, and garlic. Pour half of the glaze over the chicken thighs and marinate them for at least 30 minutes. If you have more time, let them marinate for longer to allow the flavors to penetrate the meat.
Step 2: Cook the Brown Rice
While the chicken marinates, cook the brown rice according to package instructions. Brown rice is a great option for meal prep since it holds up well in the fridge and provides a hearty base for the dish.
Step 3: Roast the Vegetables
Toss the broccoli and carrots with olive oil, salt, and pepper, then arrange them on a baking sheet. Roast the vegetables in the preheated oven at 400°F (200°C) for about 20-25 minutes, or until they’re tender and slightly caramelized.
Step 4: Roast the Chicken
Place the marinated chicken thighs on a separate baking sheet and roast them in the oven for about 25-30 minutes, or until the internal temperature reaches 165°F (75°C). This will ensure that the chicken is cooked through and juicy.
Step 5: Make the Glaze
While the chicken and vegetables are roasting, bring the remaining glaze to a simmer in a small saucepan. In a separate bowl, mix cornstarch with water and add it to the glaze. Stir continuously for about 2-3 minutes until the glaze thickens into a syrupy consistency.
Step 6: Assemble the Meal Prep Bowls
Once everything is cooked, serve the roasted chicken over a bed of brown rice and top with the roasted vegetables. Drizzle the thickened glaze over the chicken and vegetables for an extra burst of flavor.
Tips for Perfect Meal Prep
- Make it your own: Feel free to swap the vegetables based on what you have. Sweet potatoes, bell peppers, or zucchini would work just as well. You can also switch out the chicken thighs for chicken breasts if you prefer a leaner protein.
- Storage: This meal keeps well in the refrigerator for up to 4 days, making it a great choice for meal prep. Simply divide the meal into individual portions and store them in airtight containers.
- Freezer-friendly: If you want to prep even further ahead, this recipe can also be frozen. Simply store the chicken, rice, and vegetables in separate containers and freeze for up to 3 months. When ready to eat, reheat in the microwave or oven.
Why This Glazed Chicken Meal Prep is Perfect for Busy Weeks
This Glazed Chicken Meal Prep is ideal for anyone looking to save time without compromising on taste. The ingredients are simple, yet the combination of flavors is outstanding. The dish is perfect for a quick dinner, a filling lunch, or even for snacks throughout the day. Plus, it’s easy to customize based on your dietary preferences—swap out rice for quinoa, or use gluten-free soy sauce if you need a gluten-free version.
Meal prepping is all about convenience, and this recipe delivers just that. With only a little effort, you’ll have a flavorful, balanced meal ready to enjoy all week long. Whether you’re feeding your family, bringing lunch to work, or just looking for a tasty and healthy dinner, this glazed chicken meal prep will hit the spot every time.
Conclusion
This Glazed Chicken Meal Prep is the perfect solution for busy weeks when you want a healthy, satisfying meal without the hassle. With juicy chicken, roasted vegetables, and brown rice, it’s a well-rounded dish that can be made in advance and enjoyed throughout the week. Whether you’re looking to save time, eat healthier, or just enjoy a delicious meal, this recipe has you covered. Plus, it’s highly customizable to fit your preferences, making it a versatile addition to your meal prep routine.