Crispy Orange-Pepper Chicken Bowls (High-Protein)

Name: Crispy Orange-Pepper Chicken Bowls (High-Protein)
Prep time: 25 min
Cook time: 30 min
Total time: 55 min
Yield: 5
Ingredients: 1100 g Boneless skinless chicken thighs, trimmed (cut into bite-size pieces); 1 tsp Fine salt; 2.5 tsp Black pepper; 2.5 tsp Garlic powder; 30 g Honey; 25 g Sriracha or hot chilli sauce; 120 ml Orange juice, freshly squeezed (from 1 large orange; include some pulp if you like); 1 orange Orange zest (finely zested); 25 g Light soy sauce; 250 g Mini cucumbers, thinly sliced; 100 g Red onion, thinly sliced; 120 g Carrots, grated; 100 g Red bell pepper, chopped; 50 g Spring onions (scallions), sliced; 25 g Sesame seeds; 15 g Honey; 22 g Rice vinegar; 220 g Basmati rice, uncooked (rinse until water runs clear); 20 g Light butter; 30 g Garlic, finely chopped; 1.5 tbsp Fresh parsley, chopped; 1 pinch Salt; 1 pinch Chilli flakes

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. 🥢🍊✨