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:
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!
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.
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.
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.
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.
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.
“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 🌟🌟🌟🌟
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.
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.

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.
We use affiliate links, which may earn us a small commission at no extra cost to you.
Heat oven to 200°C (fan 180°C) / 400°F or preheat air fryer to 200°C/400°F.
In a bowl, toss chicken with salt, oregano, garlic powder, smoked paprika, cumin, chipotle paste, honey, and lime juice until evenly coated.
Arrange on a lined baking tray (or air-fryer basket) in a single layer.
Cook 20–23 minutes until juices run clear (internal temp ~74°C/165°F). Broil/grill 2–3 minutes for char.
Rest 5 minutes, then chop into bite-size pieces and toss in pan juices.
Melt butter in a saucepan over medium heat; sauté onion with salt 3–4 minutes until translucent.
Stir in turmeric, garlic powder, smoked paprika, and cumin for 30 seconds until fragrant.
Add rinsed rice and water; bring to a boil, then reduce to low, cover, and cook 12 minutes.
Turn off heat; rest 10 minutes covered. Fluff with a fork, then fold in cilantro, lime juice, and zest.
Blend yogurt, light mayo, chipotle, pineapple, salt, garlic powder, onion powder, and lime juice until smooth.
Taste and adjust salt, chipotle, or lime to preference.
Combine tomatoes, red onion, bell pepper, cucumber, salt, pepper, and pickle juice (or lime). Chill until serving.
Divide rice among 5 containers. Top with honey-chipotle chicken.
Spoon over chipotle–pineapple sauce. Add side salsa (or pack separately).
Refrigerate up to 4 days; reheat chicken and rice before eating. Sauce keeps 4 days chilled.
10/16/2025
Couldn’t find chipotle paste—used canned chipotles in adobo blended. Awesome flavor.
10/16/2025
Bulking tip: add extra rice and some black beans—pushes the calories up easily.
10/16/2025
No chipotle where I live—smoked paprika + chili flakes worked great as a swap.
10/16/2025
Tasty but a bit spicy for me—using half the chipotle next time.
10/16/2025
My batch came out ~690 kcal for 4 servings. Still delicious—worth every bite.
10/16/2025
Made it twice this month—sweet heat is perfect and the sauce SLAPS. Meal prep win!
Create and edit your own recipes, import from most websites, plan your week, and build smart grocery lists.
Import recipes from most websites
Create and edit your own recipes
Plan your week with the Meal Planner
Mark favourites for quick access
Build grocery lists from your meal plan
Tick off pantry items you already have
Serving Size: 1 bowl (approx. 500g)
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Add your personal creations and build your own recipe collection.
Jalalsamfit (adapted by JojoM)
Jalalsamfit (adapted by JojoM)