16 October 2025
Sticky Honey-Chipotle Chicken Meal-Prep Bowls
Jalalsamfit (adapted by JojoM)
Smoky-sweet chipotle chicken with cilantro-lime rice and a tangy chipotle-pineapple sauce—546 kcal, 46g protein per bowl. Oven or air fryer friendly.
title: "Sticky Honey-Chipotle Chicken Meal-Prep Bowls" slug: "sticky-honey-chipotle-chicken-meal-prep-bowls" description: "Smoky-sweet chipotle chicken with cilantro-lime rice and a tangy chipotle-pineapple sauce—546 kcal, 46g protein per bowl. Oven or air fryer friendly." author: "Jalalsamfit (adapted by JojoM)" source: "https://www.tiktok.com/@jalalsamfit/video/7446533485658983712?is_from_webapp=1&sender_device=pc&web_id=7459083324175156738" createdAt: "2025-10-16T00:00:00.000Z" updatedAt: "2025-10-16T00:00:00.000Z" visibility: "PRIVATE" images:
- url: "https://www.recipeshare.app/imagesFood/sticky-honey-chipotle-chicken-meal-prep-bowls.jpg" keywords:
- honey chipotle chicken
- high protein meal prep
- cilantro lime rice
- air fryer chicken thighs
- oven baked chicken
- chipotle yogurt sauce
- healthy chicken and rice
- easy weeknight dinner categories:
- Mains
- Meal Prep
- High Protein tags:
- smoky sweet
- macro friendly
- under 1 hour
- spicy option
- family friendly
🔥 Sticky Honey-Chipotle Chicken Meal-Prep Bowls
Meal prep just got a serious glow-up 🌶️🍯. This sticky honey-chipotle chicken recipe hits all the right notes — smoky, sweet, tangy, and just spicy enough to wake up your taste buds. Paired with cilantro-lime rice and a cool chipotle-pineapple sauce, it’s a flavour bomb that fits perfectly into your high-protein goals.
With 46g of protein and 546 kcal per bowl, this is your new weekday saviour — and it reheats like a dream!
🥣 Why You’ll Love This Recipe
- Meal-prep friendly — stays fresh up to 4 days 🍱
- Balanced macros — perfect for cutting or bulking
- Air fryer or oven ready — easy, flexible, and hands-free
- Big on flavour — smoky chipotle + sweet honey + citrusy rice = harmony 😍
🍗 The Secret: Smoky Sweet Marinade
Chipotle paste gives the chicken a deep, smoky heat that pairs perfectly with honey’s sweetness. Oregano, garlic powder, and smoked paprika add earthy balance.
💡 Tip: Broil or grill for 2–3 minutes at the end to get that irresistible caramelized edge!
The result? Tender, juicy chicken that’s bursting with flavour — perfect for piling over fluffy basmati rice or even wrapping in warm tortillas for a quick dinner hack.
🌿 Cilantro-Lime Rice for the Win
The rice isn’t just filler — it’s fragrant and zesty thanks to fresh lime zest, turmeric, and cilantro.
Butter-sautéed onions give a mellow sweetness, while the spices add warmth and colour. It’s the kind of side that makes you forget plain rice ever existed!
Pro tip: rinse your basmati rice until the water runs clear — it helps achieve perfectly separate, fluffy grains.
🍍 The Game-Changer: Chipotle–Pineapple Sauce
Creamy, tangy, and a touch tropical 🥥🍍 — this yogurt-based chipotle–pineapple sauce ties everything together. It balances the smoky chicken and lifts each bite with a cooling sweetness.
Add more chipotle for heat, or more pineapple for a sweet twist — either way, it’s addictive.
🥗 Optional Fresh Salsa
For extra crunch and freshness, make a quick salsa of diced tomatoes, cucumber, onion, and bell pepper with a splash of lime or pickle juice. It adds brightness and texture — perfect for balancing the spicy chicken.
🧊 Meal-Prep & Storage Tips
- Store each component separately if possible.
- Reheat chicken and rice thoroughly; keep sauce and salsa chilled.
- Lasts up to 4 days in the fridge — perfect for batch lunches or dinners.
💪 Macros per Bowl (approx.)
546 kcal | 46g protein | 56g carbs | 15g fat
Ideal for gym days, long work weeks, or anyone chasing high-flavour meal prep without the fuss.
💡 Pro Tips
- 🔥 Adjust spice level with more/less chipotle or by adding jalapeños.
- 🍋 Swap pineapple for mango for a different sweet note.
- 🍚 Add black beans or extra rice for higher-calorie bulking meals.
- 🌿 Stir in chopped spinach to the rice for extra greens.
⭐ Community Reviews
“Made it twice this month—sweet heat is perfect and the sauce SLAPS. Meal prep win!” — EmmaS 🌟🌟🌟🌟🌟
“Couldn’t find chipotle paste—used canned chipotles in adobo blended. Awesome flavor.” — Ola 🌟🌟🌟🌟🌟
“My batch came out ~690 kcal for 4 servings. Still delicious—worth every bite.” — Alondra 🌟🌟🌟🌟
❓ FAQ
How spicy is this, and how can I make it milder?
Medium heat. Use 1–2 tbsp chipotle or swap half for smoked paprika. A dollop of yogurt on top also softens the heat.
Can I use chicken breast instead of thighs?
Yes — reduce the cook time slightly. Thighs stay juicier, but breasts are great for leaner macros.
Can I prep this ahead?
Absolutely. It keeps up to 4 days chilled and reheats beautifully. Keep sauce and salsa separate for best texture.
What if I can’t find chipotle paste?
Blend canned chipotles in adobo; start with one pepper. Smoked paprika + chili flakes work too.
How do I hit higher calories for a bulk?
Add 75–100g extra rice, ½ avocado, and drizzle with olive oil or add black beans per serving.
Bring the heat 🔥, the sweet 🍯, and the balance 🌿 to your weekly meal prep — this Sticky Honey-Chipotle Chicken Bowl will make you look forward to every lunch.
Sticky Honey-Chipotle Chicken Meal-Prep Bowls
Jalalsamfit (adapted by JojoM)Smoky-sweet chipotle chicken with cilantro-lime rice and a tangy chipotle-pineapple sauce—546 kcal, 46g protein per bowl. Oven or air fryer friendly.
Chef's Tips
For extra char, broil/grill the chicken for 2–3 minutes after cooking.
Adjust heat by using less chipotle (milder) or adding fresh jalapeño (hotter).
Rinse basmati until water runs clear for fluffy, separate grains.
Swap pineapple for mango if preferred; both balance the smoky heat.
For bulking, add 50–75g cooked rice per bowl or a side of black beans.
Tools Used
We use affiliate links, which may earn us a small commission at no extra cost to you.
Ingredients
USMetric
Honey Chipotle Chicken Marinade
Cilantro (Coriander) Lime Rice
Chipotle–Pineapple Sauce
Optional Side Salsa
Instructions
Marinate & Cook the Chicken
- 1
Heat oven to 200°C (fan 180°C) / 400°F or preheat air fryer to 200°C/400°F.
- 2
In a bowl, toss chicken with salt, oregano, garlic powder, smoked paprika, cumin, chipotle paste, honey, and lime juice until evenly coated.
- 3
Arrange on a lined baking tray (or air-fryer basket) in a single layer.
- 4
Cook 20–23 minutes until juices run clear (internal temp ~74°C/165°F). Broil/grill 2–3 minutes for char.
- 5
Rest 5 minutes, then chop into bite-size pieces and toss in pan juices.
Make the Cilantro Lime Rice
- 1
Melt butter in a saucepan over medium heat; sauté onion with salt 3–4 minutes until translucent.
- 2
Stir in turmeric, garlic powder, smoked paprika, and cumin for 30 seconds until fragrant.
- 3
Add rinsed rice and water; bring to a boil, then reduce to low, cover, and cook 12 minutes.
- 4
Turn off heat; rest 10 minutes covered. Fluff with a fork, then fold in cilantro, lime juice, and zest.
Blend the Chipotle–Pineapple Sauce
- 1
Blend yogurt, light mayo, chipotle, pineapple, salt, garlic powder, onion powder, and lime juice until smooth.
- 2
Taste and adjust salt, chipotle, or lime to preference.
Optional Side Salsa
- 1
Combine tomatoes, red onion, bell pepper, cucumber, salt, pepper, and pickle juice (or lime). Chill until serving.
Build the Bowls & Store
- 1
Divide rice among 5 containers. Top with honey-chipotle chicken.
- 2
Spoon over chipotle–pineapple sauce. Add side salsa (or pack separately).
- 3
Refrigerate up to 4 days; reheat chicken and rice before eating. Sauce keeps 4 days chilled.
Comments & Reviews
Ola
10/16/2025
Couldn’t find chipotle paste—used canned chipotles in adobo blended. Awesome flavor.
Nico
10/16/2025
Bulking tip: add extra rice and some black beans—pushes the calories up easily.
Imogen
10/16/2025
No chipotle where I live—smoked paprika + chili flakes worked great as a swap.
Pink G.
10/16/2025
Tasty but a bit spicy for me—using half the chipotle next time.
Alondra
10/16/2025
My batch came out ~690 kcal for 4 servings. Still delicious—worth every bite.
EmmaS
10/16/2025
Made it twice this month—sweet heat is perfect and the sauce SLAPS. Meal prep win!
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Nutrition Facts
Serving Size: 1 bowl (approx. 500g)
Calories 546
% Daily Value*
Total Fat 15g19%
Saturated Fat 6g30%
Trans Fat 0g
Cholesterol 125mg42%
Sodium 820mg36%
Total Carbohydrates 56g20%
Dietary Fiber 2g7%
Sugars 14g
Protein 46g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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