Honey Garlic Chicken Rice Bowls (High-Protein Meal Prep)
Jalalsamfit (adapted by JojoM)
Low-effort, high-protein honey garlic chicken with golden turmeric basmati rice and zesty sumac-lemon onions. Oven or air fryer—perfect for 5 make-ahead lunches.
Meal Prep Goals, Met 🍯🔥
If you’re chasing flavour and macros in one bowl, this Honey Garlic Chicken Rice Bowl hits the mark perfectly. Juicy, spiced chicken paired with fluffy golden basmati rice and bright sumac-onion salad—it’s meal prep that actually excites you! 🙌
The best part? You can bake or air fry the chicken for equally juicy results, and each portion packs 49g of protein with balanced carbs and healthy fats. It’s the kind of high-protein meal prep that’s low on effort but high on satisfaction.
The Secret to Tender Chicken 🍗✨
The chicken gets marinated in a blend of yogurt, honey, olive oil, and aromatic spices—garlic powder, paprika, coriander, cinnamon, and turmeric. This combination not only infuses the meat with flavour but also tenderises it beautifully.
Yogurt locks in moisture, while honey caramelises for that golden, sticky finish. Whether roasted in the oven or air fried, every bite stays juicy and slightly smoky from the paprika.
Pro tip: Pat your chicken dry first so the spices cling better and brown evenly.
Golden Turmeric Rice—The Perfect Side 🍚💛
This rice is anything but plain. Basmati grains are tossed in light butter, turmeric, and paprika until fluffy and fragrant. Add a few cinnamon sticks and a sprinkle of parsley to transform it into a golden, aromatic base for your bowl.
Cooling the rice before seasoning helps the butter coat each grain—no clumping, just perfectly separated, tender rice that feels special enough for a restaurant plate.
Zesty Sumac Onions 🌿🍋
These tangy onions are your flavour booster! Sliced red onions are tossed with parsley, sumac, and lemon juice for a refreshing crunch that cuts through the richness of the chicken and rice.
Sumac adds that distinct tangy brightness, almost like lemon zest meets spice. Keep them separate until serving so they stay crisp and vibrant all week long.
How to Serve & Store 🥗
🥣 Divide your golden rice into containers, top with chicken, and pack the onions on the side.
🥄 Add a dollop of Greek yogurt or a drizzle of tahini when serving for extra creaminess and protein.
❄️ Keeps beautifully for up to 4 days in the fridge—just reheat the chicken and rice before topping.
Each bowl comes together in under an hour, making this the ultimate Sunday prep recipe for a busy week ahead.
Why You’ll Love It 💪
- High-protein & balanced: 49g protein per serving keeps you full and fueled.
- Meal prep friendly: Stays fresh and flavorful even after reheating.
- Customisable: Adjust the cinnamon, spice, or rice-to-chicken ratio to your preference.
- Air fryer or oven options: Both yield golden, juicy perfection.
Final Thoughts 🌟
This Honey Garlic Chicken Rice Bowl isn’t just another meal prep—it’s a crave-worthy combo of savoury, sweet, and tangy. Whether you’re fueling gym sessions or just want a delicious lunch ready to go, it’s a keeper.
✨ Batch it, box it, and thank yourself later.
Macros per serving: 520 kcal | 49g Protein | 47g Carbs | 15g Fat
Prep time: 20 mins | Cook time: 28 mins | Total: 48 mins
Serves: 5
Source: @jalalsamfit | Adapted by JojoM
Honey Garlic Chicken Rice Bowls (High-Protein Meal Prep)
Jalalsamfit (adapted by JojoM)Low-effort, high-protein honey garlic chicken with golden turmeric basmati rice and zesty sumac-lemon onions. Oven or air fryer—perfect for 5 make-ahead lunches.
Chef's Tips
Pat chicken dry so it browns better in the oven/air fryer.
For juicier bites, mix thigh and breast or keep thighs slightly larger.
Chill rice fully before tossing with butter and spices for fluffier grains.
Store pickled onions separately to keep bowls fresh and bright.
Add 1–2 tbsp yogurt per bowl when serving for creaminess and extra protein.
Scale cinnamon lightly (start at 1/2 tsp) if you’re sensitive to the flavor.
Tools Used
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Ingredients
Honey Garlic Chicken
Pickled Onions
Golden Aromatic Rice
Instructions
Honey Garlic Chicken
- 1
Heat oven to 185°C (365°F) or air fryer to 185–190°C (365–375°F).
- 2
In a bowl, combine chicken with salt, pepper, paprika, garlic powder, onion powder, cinnamon, coriander, olive oil, yogurt, and honey. Mix well.
- 3
Spread on a lined tray (or air fryer basket). Bake/air fry 25–28 minutes until golden and cooked through (internal temp ~74°C/165°F). Toss once midway for even browning.
Pickled Onions
- 1
Combine onions, parsley, sumac, salt, and lemon juice. Toss and rest 10 minutes. Store separately for best texture.
Golden Aromatic Rice
- 1
Melt butter over low heat; add cinnamon sticks and warm 2 minutes until fragrant.
- 2
Add cooked, cooled basmati with turmeric, salt, paprika, and parsley. Fold gently until evenly golden and fluffy.
Serve & Store
- 1
Divide rice among 5 containers, top with chicken. Pack onions and 1–2 tbsp plain yogurt separately.
- 2
Refrigerate up to 4 days. Reheat chicken and rice; add onions and yogurt just before eating.
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Nutrition Facts
Serving Size:
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
