Do I need to flip the chicken while cooking?

Yes, flipping halfway ensures even browning and caramelization.

What’s the best rice to use?

Fragrant basmati works best. Rinse thoroughly and cook slightly firm before mixing with butter and spices.

How long can I store these bowls?

Up to 4 days in the fridge. Store onions and yogurt separately and add after reheating.

How can I make this higher in calories?

Add extra rice, drizzle olive oil, or top with hummus or tahini. Chopped nuts also work great.

Sumac gives a citrusy kick. If unavailable, use lemon zest and a pinch of paprika instead.

Air fryer vs oven—any difference?

Both take ~25–28 minutes at 185–190°C. Air fryers tend to brown slightly faster, so check at 22 minutes.

04 November 2025

High-Protein Honey Garlic Chicken Rice Bowls 🍯🔥—Easy Meal Prep for the Week

Name: High-Protein Honey Garlic Chicken Rice Bowls 🍯🔥—Easy Meal Prep for the Week
Prep time: 20 min
Cook time: 28 min
Total time: 48 min
Yield: 5
Ingredients: 1100 g Boneless skinless chicken thighs, cubed; 1.5 tsp Fine salt; 1.5 tsp Black pepper; 2 tsp Smoked paprika; 2 tsp Garlic powder; 2 tsp Onion powder; 1 tsp Ground cinnamon (Use ½ tsp for milder flavor); 1.5 tsp Ground coriander; 3 tsp Olive oil; 80 g Plain or Greek yogurt; 30 g Honey; 200 g Red onions, thinly sliced; 1 large handful Fresh parsley, chopped; 1.5 tbsp Sumac; 1 pinch Salt; 1 lemon Lemon juice (Freshly squeezed); 250 g Cooked basmati rice, cooled; 20 g Light butter; 2 small sticks Cinnamon sticks or ground cinnamon (Use a pinch of ground cinnamon if preferred); 0.75 tsp Ground turmeric; 0.5 tsp Salt; 0.5 tsp Paprika; 1 tbsp Fresh parsley, chopped

Jalalsamfit (adapted by JojoM)

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.

Source: @jalalsamfit | Adapted by JojoM

Prep Time

20 mins

Cook Time

28 mins

Total Time

48 mins

Servings

Tools Used

Saucepan Mixing Bowls Sharp KnifeMeasuring Spoons

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Comments & Reviews

Farah
10/26/2025
Loved the tang from the sumac onions. Really brightens the dish!
Lena
10/24/2025
I used an air fryer—done in 25 minutes. Great post-workout meal!
Chris
10/22/2025
Too much cinnamon for me at 1 tsp, ½ tsp next time. Still amazing flavor combo!
Nina
10/20/2025
Used a mix of thighs and breast—super juicy. Cinnamon is subtle and delicious!
Jake P.
10/19/2025
Perfect meal prep idea. I froze two portions and rotated—still tasted great.
Maya J.
10/18/2025
Had to look up sumac—now I’m obsessed! Adds so much brightness.

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Nutrition Facts

Serving Size: 1 bowl

Calories 520

% Daily Value*

Total Fat 15g19%

Saturated Fat 6g30%

Trans Fat 0g

Cholesterol mgNaN%

Sodium 780mg34%

Total Carbohydrates 47g17%

Dietary Fiber 4g14%

Sugars 10g

Protein 49g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.