Crispy Orange-Pepper Chicken Bowls (High-Protein)
Jalalsamfit (adapted by JojoM)
Juicy, sticky orange-pepper chicken with garlicky herb basmati and a crunchy cucumber salad—meal-prep friendly, 49g protein per bowl, big flavour with minimal effort.
Crispy Orange-Pepper Chicken Bowls (High-Protein) 🍊🔥
Nothing beats a meal-prep bowl that looks and tastes like a restaurant favourite — these Crispy Orange-Pepper Chicken Bowls deliver exactly that. Juicy, sticky chicken glazed with a sweet-savoury orange pepper sauce, garlicky herb basmati rice, and a crunchy cucumber salad for balance. High-protein, macro-friendly, and guaranteed to brighten your week! 💪
🥢 Why You’ll Love It
These bowls are perfect for busy weekdays or meal prep—each portion packs around 49g of protein, so you’ll stay satisfied for hours. The citrusy honey glaze caramelises beautifully in the oven (or air fryer), creating that irresistible sticky finish without deep frying.
The garlic butter herb rice adds comfort and aroma, while the fresh cucumber salad cuts through the richness with crunch and tang. It’s a full, balanced meal—vibrant, nourishing, and incredibly flavourful.
🍗 The Star of the Bowl: Orange-Pepper Chicken
The marinade is the secret: orange juice for brightness, honey for caramelisation, soy for umami, and sriracha for a subtle kick. After baking or air frying, the chicken gets glossy and sticky with that signature orange glaze.
Pro tip 👉 Use freshly grated orange zest—it adds intense citrus oils that bottled juice can’t replicate. If you like extra sauce, pour the leftover marinade into a small pan and simmer with a touch of cornstarch for a thicker glaze.
🥒 The Refreshing Crunch: Cucumber Salad
Every good high-protein bowl needs contrast. This salad of cucumbers, red onion, carrots, and sesame seeds provides that crisp counterpoint. Tossed with honey and rice vinegar, it stays fresh and vibrant even after a few days in the fridge.
✨ For meal prep: store the salad separately and mix just before serving so it stays crunchy.
🍚 Comforting Garlic Herb Rice
Fluffy basmati rice infused with garlic butter and parsley—simple but transformative. The garlic is gently cooked until fragrant (never browned!) to avoid bitterness, then folded through the rice with a sprinkle of chilli flakes.
It’s light, aromatic, and soaks up every drop of orange-chicken glaze perfectly.
🧠 Meal-Prep Tips
- 🍊 Zest first, juice later: You’ll maximise the aroma and avoid wasting citrus oils.
- 🔥 Broil at the end: Adds a hint of char that makes the chicken taste like it came off a grill.
- 🍱 Store smart: Keep chicken, rice, and salad in separate containers for freshness.
- 🕒 Quick swap: Use chicken breast for a leaner cut—just reduce bake time by 3–4 minutes.
💬 What People Are Saying
Intaf: “Do you eat it later without reheating? Because of salad. Otherwise salad should be packed separately.” ⭐⭐⭐⭐
Jann Kaitlyn: “What can I substitute for basmati rice?” ⭐⭐⭐⭐⭐
Douglas Barrera: “Garlic burns after a minute—keep the heat gentle so it just turns fragrant.” ⭐⭐⭐
Milyv: “I made it and it was delicious.” ⭐⭐⭐⭐⭐
Suraya Halim: “My husband loved this—saving to our weekly meal prep!” ⭐⭐⭐⭐⭐
❓ FAQ
Q: Can I use chicken breast instead of thighs?
A: Yes, use the same weight but reduce cook time by 3–4 minutes.
Q: How do I reheat with the salad?
A: Warm the chicken and rice separately, then top with the chilled salad before eating.
Q: What can I use instead of basmati rice?
A: Jasmine, brown rice, or even cauliflower rice if you’re going lower-carb.
Q: Is there a substitute for sriracha?
A: Any chilli sauce works, or use sweet chilli sauce for a milder heat.
Q: Can I air fry the chicken?
A: Absolutely! Air fry at 200°C (400°F) for 14–16 minutes, shaking halfway.
🧡 Final Thoughts
These Orange-Pepper Chicken Bowls prove that healthy doesn’t mean boring. With bold citrus, sticky sweetness, and a satisfying crunch, it’s the kind of meal prep that keeps you excited all week. 🥢🍊✨
Crispy Orange-Pepper Chicken Bowls (High-Protein)
Jalalsamfit (adapted by JojoM)Juicy, sticky orange-pepper chicken with garlicky herb basmati and a crunchy cucumber salad—meal-prep friendly, 49g protein per bowl, big flavour with minimal effort.
Chef's Tips
Zest the orange before juicing for maximum citrus oils and aroma.
For extra char, broil/grill the chicken for 2–3 minutes at the end of cooking.
Keep salad and chicken separate in meal-prep containers; combine just before eating for crunch.
Swap thighs for breast if you prefer leaner meat; reduce cook time by 3–4 minutes.
Add a cornstarch slurry (1 tsp) to the pan juices for a thicker glaze if desired.
Tools Used
Microplane Zester
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Ingredients
Orange Pepper Chicken
Crunchy Cucumber Salad
Garlic Butter Herb Rice
Instructions
Marinate & Cook the Chicken
- 1
In a large bowl, combine chicken, salt, black pepper, garlic powder, honey, sriracha, orange juice, orange zest, and soy sauce. Toss well; marinate 30 minutes (or overnight for deeper flavour).
- 2
Heat oven to 200°C / 400°F. Line a baking sheet with parchment and spread the chicken in a single layer. Spoon over any extra marinade; add a little extra zest for caramelisation.
- 3
Bake 25–27 minutes until cooked through and lightly sticky. For a charred edge, switch to the grill/broiler for 2–3 minutes at the end.
- 4
Rest 5 minutes. Toss in the pan juices to glaze.
Make the Crunchy Cucumber Salad
- 1
In a bowl, mix cucumbers, red onion, carrots, red pepper, and spring onions.
- 2
Stir honey and rice vinegar together, then pour over the veg. Add sesame seeds and toss. Chill until serving. (Keep separate for meal prep.)
Cook the Garlic Butter Herb Rice
- 1
Rinse basmati until water runs clear. Add to a saucepan or rice cooker with 1½ cups (360 ml) water and a pinch of salt. Cook until tender; rest 5 minutes.
- 2
Melt butter in a small pan; gently cook chopped garlic 60–90 seconds until fragrant (do not brown).
- 3
Fluff rice, fold in warm garlic butter, parsley, and a pinch of chilli flakes. Let cool slightly before adding herbs to keep them vibrant.
Build the Bowls
- 1
Divide rice among 5 containers. Top with orange-pepper chicken and pan glaze.
- 2
Pack salad separately; combine just before eating for maximum crunch.
Comments & Reviews
Intaf
10/16/2025
Do you eat it later without reheating? Because of salad. Otherwise salad should be packed separately.
Jann Kaitlyn
10/16/2025
What can I substitute for basmati rice?
Douglas Barrera
10/16/2025
Garlic burns after a minute—keep the heat gentle so it just turns fragrant.
Milyv
10/16/2025
I made it and it was delicious.
Suraya Halim
10/16/2025
My husband loved this—saving to our weekly meal prep!
