One of the easiest meal preps you’ll ever try.
This soy honey chicken is one of the first meals I learned how to make, but this recipe is WAY better than my initial attempts years ago. I actually know what I’m doing in the kitchen now! This recipe is simple, flavorful and perfect for a full prep or a quick dinner.
Update: if you want to try this meal with a new marinade – check out this maple ginger sauce! You can use the same method with new flavors.
How to customize this recipe:
You can use WHATEVER veggie and carb combo you want. The star of the dish is the marinade honestly so you can change the protein too, but let’s talk about veggies first.
Roasting veggies is the easiest, most flavorful way to go. If you’re not feeling broccoli, use asparagus, green beans, Brussels, mushrooms, bok choy, a bell pepper mix, or cabbage.
Don’t want to roast veggies at all? Put this chicken on top of a kale or spinach salad, make a fruity salsa – it’s totally up to you.
Pictured, I used mashed sweet potato for this meal prep. This requires extra work, but it’s a nice change from regular roasted potato wedges.
For the carb element, you can really use anything. Rice, quinoa, couscous, farro, pasta, cauliflower/cauli rice, squash… it’s totally up to you! I feel like if you’re already roasting a vegetable, it’s just easy to add potatoes or winter squash to the pan too.
Chicken is super easy, but this marinade would work for steak, salmon and shrimp too. Veg protein options would be tofu, tempeh and seitan. Whatever you use, the cooking method for animal proteins should be on the stove. I tested this in the oven and it wasn’t nearly as good. You really need to use a hot pan to caramelize the marinade in order to get that glossy, dark color on the chicken.
For what it’s worth, my partner loved this one. The mashed sweet potatoes were his idea too. Maybe he should just write my recipes? Haha.
Storage & reheating notes:
This meal can last in the fridge for up to 4 days. It’s not freezer-friendly. For best results, reheat it in the microwave or on the stove.
5-Ingredient Soy Honey Chicken Meal Prep
Prep Time20 minutes
Cook Time40 minutes
- 1/3 cup soy sauce
- 1/3 cup honey
- 2 TBSP ketchup optional
- 16 oz chicken breast butterflied so you have thinner pieces
- 3 TBSP olive oil divided
- 1 head broccoli chopped into florets
- salt and pepper to taste
- 1 clove garlic
- 1 large sweet potato chopped into wedges
- 1 tsp cumin
- Add the soy sauce, honey and ketchup, if using to a measuring glass and stir. Place the butterflied chicken into a baking dish or plastic bag and pour the marinade on top. Let it marinate in the fridge for 20-60 mins.
- Preheat the oven to 400 F
- To a bowl, add olive oil (1 tablespoon, 2 if doubling), the broccoli, salt and pepper to taste and the garlic if using. Toss with your hands or a wooden spoon, then pour the veggies onto a sheet pan and spread them out a bit.
- In the same bowl, add another tablespoon of oil, chopped sweet potato, salt, pepper and cumin. Add the sweet potatoes to another sheet pan and spread them out a bit. Place both sheet pans in the oven. The sweet potatoes need 30-40 mins and the broccoli needs 15-20 mins.
- For the chicken: Heat up a pan for 5 minutes (I used a grill pan, a cast iron would also be great) over a medium flame. Add oil (preferably coconut, avocado oil or vegetable oil if you have it) and let that heat up for 2 minutes. Then carefully add the chicken breast pieces to the pan (oil might splatter). Make sure the pan isn't overcrowded. Cook on each side for 5-6 minutes. The less you flip, the more color you'll get! Discard the marinade.
- Assemble: Divide the sweet potatoes, broccoli, and chicken between three meal prep containers. That's it!