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Avatar photoJohnson Maya

Healthy Sticky Chicken Bowls (Easy Meal Prep)

Savory, sweet, and packed with protein, these healthy sticky chicken bowls feature tender chicken glazed in a homemade soy-garlic sauce over rice and veggies. Perfect for meal prep and ready in under 35 minutes!
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Main Course
Cuisine: American
Calories: 420
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • FOR THE CHICKEN AND SAUCE:
  • 1 lb (450g) boneless skinless chicken breasts or thighs, cut into 1-inch cubes
  • 3 tbsp low-sodium soy sauce (or tamari for gluten-free)
  • 2 tbsp honey (or maple syrup for vegan)
  • 2 cloves garlic, minced
  • 1 tbsp fresh ginger, grated
  • 1 tbsp rice vinegar
  • 1 tsp sesame oil
  • 1 tbsp cornstarch
  • 1/2 cup water or chicken broth
  • 1 tbsp vegetable oil (for cooking)
  • FOR THE BOWLS:
  • 2 cups cooked brown or white rice
  • 1 cup steamed broccoli or mixed vegetables
  • Sesame seeds and sliced green onions, for garnish

Equipment

  • Large skillet or wok
  • Mixing bowl
  • Whisk
  • Knife and cutting board
  • Measuring spoons and cups

Method
 

  1. sticky chicken bowls recipeCard1
  2. In a small bowl, whisk together soy sauce, honey, rice vinegar, sesame oil, minced garlic, grated ginger, cornstarch, and water until the mixture is smooth and free of lumps. This sauce base will thicken when heated, creating the signature sticky glaze. Set aside until ready to use. For best results, let the flavors meld for 5–10 minutes.
  3. Heat vegetable oil in a large skillet or wok over medium-high heat. Add the chicken cubes in a single layer, ensuring they aren't overcrowded. Cook for 2–3 minutes per side, undisturbed, until golden brown and cooked through (internal temperature of 165°F). Remove chicken and set aside on a plate.
  4. Reduce heat to medium and pour the prepared sauce into the same skillet. Stir constantly, scraping up any browned bits from the bottom of the pan. Bring to a simmer and cook for 2–3 minutes, until the sauce thickens and becomes glossy. The cornstarch will activate and give the sauce its clingy texture.
  5. Return the cooked chicken to the skillet, stirring to coat evenly in the sauce. Simmer for 1–2 minutes to allow the chicken to absorb the flavors. If the sauce is too thick, add a splash of water or broth to loosen it. Remove from heat just before serving.
  6. Divide cooked rice among four serving bowls. Top with the sticky chicken, steamed broccoli, and any remaining sauce. Layering the ingredients ensures balanced flavor and texture in every bite.
  7. Garnish each bowl with toasted sesame seeds and sliced green onions. For extra heat, drizzle with sriracha or chili oil. Serve immediately while hot for the best experience.

Nutrition

Calories: 420 | Carbohydrates: 54 | Protein: 32 | Fat: 12 | Fiber: 3 | Sugar: 18

Notes

STORAGE: Store leftovers in an airtight container in the refrigerator for up to 4 days. Keep components separate to prevent sogginess. Reheat gently in a skillet with a splash of water to restore sauce texture.
MAKE AHEAD: Sauce can be made 1 day in advance and stored in the fridge. Bring to room temperature before using. Cooked chicken stores well for meal prep.
SUBSTITUTIONS: Use tamari for gluten-free, maple syrup for vegan, cauliflower rice for low-carb. Tofu or shrimp can replace chicken.
PRO TIPS: Always dissolve cornstarch completely before heating. Pat chicken dry before searing. Use fresh garlic and ginger for maximum flavor impact.
SERVING SUGGESTIONS: Pair with kimchi, pickled vegetables, or a side of grilled corn. Great with a drizzle of sriracha mayo or lime wedge.
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