These Honey Sesame Chicken Lunch Bowls have chicken breast, rice and veggies tossed in a sticky sweet and savory sauce. Perfect for healthy meal prep lunches.
This post was originally published in 2016. It has been republished with new photos and tips in 2019; same great recipe!
This honey sesame chicken meal prep bowls recipe is one of the most popular recipes on the site, and I’m pretty sure I know why.
Not only is it delicious, but simple to prepare, easy to modify, and stores great in the fridge or the freezer.
Reasons you’ll ♡ these honey sesame chicken meal prep bowls
they taste great, even on day 4
you can stash in the fridge or freezer
you can make a ton of different swaps, and still have a delicious lunch
To make cooking go as easily as possible, I recommend having all your veggies and chicken chopped up ahead of time, and your sauce pre-mixed. That way, you can just work through the recipe without distraction.
Here’s what we’re using in this recipe
veggies– go for 4-6 cups. I am using broccoli and snap peas, but you can use pretty much any stir fry vegetable in here.
protein– 1 lb of boneless skinless chicken breast (which is roughly 2 large breasts), chopped into 1 inch pieces.
carbs– I like basmati rice as it has a high glycemic index, meaning it won’t digest as quickly as regular white rice and will keep you feeling full for longer.
protein– swap the chicken breast for chicken thighs or go vegetarian with tofu
veggies– swap for carrots, bell peppers, squash, slaw, or whatever is hiding in your fridge that needs to be used. Keep in mind cook times will change with different veggies.
Watch the video below to see exactly how I prepped these honey sesame chicken meal prep bowls. It’s so easy! You can find more of my recipe videos on my YouTube channel, or on Facebook.
These Honey Sesame Chicken Lunch Bowls have chicken breast, broccoli and asparagus tossed in a sweet and savory honey sesame stir fry sauce. Perfect for healthy meal prep lunches!
Shake together all honey sesame sauce ingredients and set aside.
Cook rice according to package instructions. Divide between 4 storage containers.
Heat 1 tablespoon olive oil in a large pan. Add broccoli and snap peas. Cook for 5-7 minutes, until bright green and tender. Add to the rice in the storage containers.
Add remaining 1 tablespoon olive oil to pan. Add the chicken to the pan. Season with salt and pepper, and red pepper flakes (if desired). Cook for 7-10 minutes, until cooked through.
Add the sauce to the pan and simmer for 2 minutes, until thickened.
Add the chicken to the lunch containers and drizzle with sauce. Garnish with sesame seeds if desired.
Store in the fridge for up to 4 days. Reheat to serve.
Notes
* If you are looking for ways to lighten this recipe up, try halving the sauce or swap part of the rice for cauliflower rice
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Comments
Noelle
I just tried this recipe for my very first week of meal-prepping, and holy cow! It’s fantastic! So excited to have it the rest of this week, and looking forward to more meal prepping in the future! (I did make it with bell peppers and asparagus for the veggies, since I’m not a huge fan of broccoli.)
(Just a note– You mention asparagus a few times, and it’s in the pictures, but the recipe calls for snap peas instead…? Just wanted to let you know in case you wanted to change anything/make a note about it somewhere, because I was super confused when I saw no asparagus on the ingredient list!)
Love this recipe! Super quick and easy to make and fit perfectly into my current meal plan. It was also delicious! It smelled so good while cooking I couldn’t wait to eat lunch! I also subbed the veggies for what I already had in my freezer-carrots and broccoli. Thanks!
Janis it depends on which source you look at. This one, which pulls its data from the US FDA clearly states 4-6 days. Cool your rice as quickly as possible and reheat to steaming hot and you should be perfectly safe. But you do you and if you don’t feel comfortable with 4 day storage, then go ahead and move on to another recipe.
I doubled this recipe thinking it would make 8 meals. Didn’t realize how tiny the containers were that were used here. My 8 meals is basically 4. Hoping it takes just as good as it smells! Might be a bit hangry this week though!
The portions I use are what are in line with what is recommended for daily caloric intake. 1/2 cup rice, 4 oz chicken and 1.5 cups veggies is a pretty good sized portion for most people. Sorry you found it small.
This is my second recipe of yours that I’ve tried. I’m really enjoying these balanced, easy meals. This one is delicious as is. I added some toasted cashews on top for a crunch and subbed carrots for snap peas. Next time, I’d like to add a little onion and eggplant to the sauteed veggies.
Thank you for sharing the honey-sesame Chicken recipe! Prepped it as is and was an excellent addition to my meal prep game plan! I paired it with brown rice and curried cauliflower… Delish!!
Oh I understand your question now…if you click on the link in my response to your previous question you will see all that info. These are strictly estimates, as a reminder 🙂
Hi Sue, that’s a great question. I just popped it into My Fitness Pal and it looks like it is 270 calories without the rice. You can find the full breakdown here
Yes! Absolutely, cauliflower rice is actually great in meal prep! I prefer making my own versus using frozen as it keeps better and doesn’t get as mushy 🙂
This recipe is AMAZING! added a bit to much soy so my end result was very strong in soy sauce but other than that being my own fault it’s INCREDIBLE! Can’t wait to have this amazing meal for lunch for the next few days :D!
Made this over the weekend and was feeling unsure going into lunch today as my last few attempts at meal prepping have been average at best. However, this was great! A few people told me it smelled amazing and it tasted just as good as it smelled. Even better, it was very filling. This is definitely a keeper for me, easy prep and a delicious meal.
Hi Brianna! You can absolutely sub the carrots for broccoli. I think they’d cook for a similar time, depending on how you cut the carrots 🙂 Hope you enjoy!
This looks greats looking to try this for work next week as lunch just a bit confused by the cup measurements? Is there anything I can use instead of cups to measure the ingredients?
Hi Ellie, unfortunately I don’t have weight measurements for these ingredients. I did find in my notes that 3/4 cup uncooked rice is 140g/5 oz. Hope that helps 🙂
Just ate this for lunch today. So delicious!!! pretty easy to make too. I just did some frozen veggies I had in the freezer, still worked great. Thanks for the recipe!
Hi Mavis, I actually worked for 7 years in cancer research and have NEVER heard that before. In fact if you type ‘olive oil carcinogen’ into PubMed, you will find a whole lot of articles that suggest that olive oil has anti-cancer properties. I wouldn’t recommend heating olive oil over high heat, though, since it has a low smoking point. Hope this answers your question 🙂
Hey this looks delicious was just wondering about the chicken. If I used already cooked frozen chicken is it safe to reheat it again to make the meal and then reheat when eating? Or would you say it’s better to use fresh chicken?
Hi Naomi! I haven’t tried making this particular dish with already cooked/frozen chicken, but I have frozen lots of my slow cooker chicken recipes after cooking and they seem to keep well in the fridge after thawing. I can’t find any official food safety information about this though…so if you are nervous, go for the fresh chicken instead.
I’m following the SlimFast Plan (2 shakes, up to 3 100-calorie snacks, and 1 healthy 500-calorie meal per day), and these bowls are perfect–tasty, filling, and easy! I now have dinner for the next four nights. Thanks so much!
Made this today and it was absolutely amazing! Added a red pepper for part of the broccoli and peas and used brown rice but didn’t change anything else. I could have split the recipe into 6 and would have had plenty. I am trying freezing the other 3 bowls so we will see. I will definitely make this again!
A great alternative for soy sauce is liquid aminos…I made this today and swapped the soy sauce for liquid aminos, which a great, healthier alternative.
Just made this tonight. Watch out for salt levels. Used low sodium broth and soy but might have overseasoned a bit. I would say leave it off the chicken since you can always add. Super excited for lunch this week.
Hi Miranda, that’s going to depend a lot on the microwave you’re using, since they all seem to have different strengths. I put mine on 80% and give it 1:30 (with the lid ajar), and that works well in my microwave.
Hi Andrew, thanks so much! I think it’s about 1/2 cup cooked rice per bowl, 1/2 of a large chicken breast was about 1/3 cup? And lots of veggies, 1.5 cups per bowl. This is an estimation 😉 I hope you enjoy it!
How do you reheat the rice without is turning into a hard gritty crunchy mess? I can never reheat rice, even if I pour liquid into it first.. All I have at work to reheat with is a microwave..
Hi Christina! My rice never ends up crunchy…maybe because I use a rice cooker? With this recipe you will have some sauce on the rice so hopefully that will help too.
It’s perfectly safe to reheat rice! In fact it’s safe to make rice ahead and store for 4-6 days (I never keep mine for longer than 4 days though) http://www.stilltasty.com/articles/view/71
If I am going to re-heat rice in the microwave, I dampen a paper towel and drape it over the dish. It acts a steamer and the rice comes out perfect! These bowls sound delish and I plan on making them! Thanks!
Sandy
Have you tried putting a moist paper towel on top of your rice container and heating it that way while adding some water directly on the rice? That should work. Or you may want to put the rice on a plate and push the rice to the edges of the plate and leave the middle of the plate empty and try not to put too much time on the microwave, start with 30 secs and put 15 more secs and so forth to get the desired heat.
Hi Shanna, since I’m not a nutritionist, I’m not comfortable providing nutritional information for my recipes. You could always try a calculator like My Fitness Pal!
It sounds like you are organized with food though…I mean, these lunch bowls, YUM! I love the flavors of this chicken! Sounds perfect for an easy lunch!
Noelle
I just tried this recipe for my very first week of meal-prepping, and holy cow! It’s fantastic! So excited to have it the rest of this week, and looking forward to more meal prepping in the future! (I did make it with bell peppers and asparagus for the veggies, since I’m not a huge fan of broccoli.)
(Just a note– You mention asparagus a few times, and it’s in the pictures, but the recipe calls for snap peas instead…? Just wanted to let you know in case you wanted to change anything/make a note about it somewhere, because I was super confused when I saw no asparagus on the ingredient list!)
Denise
Hi Noelle, so happy you enjoyed it! Thanks for the note about asparagus, this post is due for an update and I’ll be sure to update that info as well!
Meredith
Love this recipe! Super quick and easy to make and fit perfectly into my current meal plan. It was also delicious! It smelled so good while cooking I couldn’t wait to eat lunch! I also subbed the veggies for what I already had in my freezer-carrots and broccoli. Thanks!
Denise
Hi Meredith! So happy to hear this. Thanks so much for taking the time to leave a review!
Dawn
Hi, can you advise of re-heating technique, as I don’t have a microwave. Many thanks.
Dawn
Denise
Hi Dawn! I would just dump in a small pot and reheat over low/medium until heated through.
Rosie
Loved it!
Janis
Ummm you can only safely keep cooked rice in the fridge for 3 days. Less if you don’t get it in the fridge quickly.
http://www.abc.net.au/health/talkinghealth/factbuster/stories/2009/01/27/2475255.htm
Denise
Janis it depends on which source you look at. This one, which pulls its data from the US FDA clearly states 4-6 days. Cool your rice as quickly as possible and reheat to steaming hot and you should be perfectly safe. But you do you and if you don’t feel comfortable with 4 day storage, then go ahead and move on to another recipe.
Dee
I doubled this recipe thinking it would make 8 meals. Didn’t realize how tiny the containers were that were used here. My 8 meals is basically 4. Hoping it takes just as good as it smells! Might be a bit hangry this week though!
Denise
The portions I use are what are in line with what is recommended for daily caloric intake. 1/2 cup rice, 4 oz chicken and 1.5 cups veggies is a pretty good sized portion for most people. Sorry you found it small.
Tania
I know this is a strange question but how much did the “2 large chicken breast” weigh?
Denise
Roughly 1 lb!
Gina Leslie
This looks awesome. Going to give this ago. Thank you for posting!
Denise
I hope you enjoy!
Alexandra Nightingale
Do you have instructions on how to reheat thie?
Denise
Hi Alexandra! Just heat in the microwave until it’s steaming hot. Hope you enjoy!
Ashley Oliver
This is my second recipe of yours that I’ve tried. I’m really enjoying these balanced, easy meals. This one is delicious as is. I added some toasted cashews on top for a crunch and subbed carrots for snap peas. Next time, I’d like to add a little onion and eggplant to the sauteed veggies.
Denise
Yummy! I love your swap ideas!
Anu
Denise,
Thank you for sharing the honey-sesame Chicken recipe! Prepped it as is and was an excellent addition to my meal prep game plan! I paired it with brown rice and curried cauliflower… Delish!!
Denise
I’m so happy you enjoyed! Thanks so much for taking the time to leave a review, Anu!
Clara
Hi! Are you able to freeze this and heat later?
Denise
Hi Clara! I have done this and it works great! They freeze for up to 2-3 months. Thaw completely before putting in the microwave 🙂
Sue
It’s me again. I am looking for the breakdown of carbs, sugar, fibre and protein for your recipe
Denise
Hi Sue, that information is right on the recipe card…is it not displaying for you?
Denise
Oh I understand your question now…if you click on the link in my response to your previous question you will see all that info. These are strictly estimates, as a reminder 🙂
Sue
Can’t have rice and was wondering what nutritional value would be for just the chicken, sauce and vegetables
Denise
Hi Sue, that’s a great question. I just popped it into My Fitness Pal and it looks like it is 270 calories without the rice. You can find the full breakdown here
Beth
Can you do cauliflower rice? I use it just because it’s less calories and don’t really see a huge difference in taste!
Denise
Yes! Absolutely, cauliflower rice is actually great in meal prep! I prefer making my own versus using frozen as it keeps better and doesn’t get as mushy 🙂
Tyla Gunning
This recipe is AMAZING! added a bit to much soy so my end result was very strong in soy sauce but other than that being my own fault it’s INCREDIBLE! Can’t wait to have this amazing meal for lunch for the next few days :D!
Denise
So happy you enjoyed it Tyla!
Erin
Made this over the weekend and was feeling unsure going into lunch today as my last few attempts at meal prepping have been average at best. However, this was great! A few people told me it smelled amazing and it tasted just as good as it smelled. Even better, it was very filling. This is definitely a keeper for me, easy prep and a delicious meal.
Brianna
instead of using broccoli can i use carrots? do i cook them the same way as the broccoli?
Denise
Hi Brianna! You can absolutely sub the carrots for broccoli. I think they’d cook for a similar time, depending on how you cut the carrots 🙂 Hope you enjoy!
Mary
I made these the other day and am just now enjoying one for lunch. The flavor is awesome and my husband approved!
Denise
So glad you’re enjoying your lunches this week, Mary!
Ellie
This looks greats looking to try this for work next week as lunch just a bit confused by the cup measurements? Is there anything I can use instead of cups to measure the ingredients?
Denise
Hi Ellie, unfortunately I don’t have weight measurements for these ingredients. I did find in my notes that 3/4 cup uncooked rice is 140g/5 oz. Hope that helps 🙂
Christy
Just ate this for lunch today. So delicious!!! pretty easy to make too. I just did some frozen veggies I had in the freezer, still worked great. Thanks for the recipe!
Denise
So happy you liked it Christy!
Mike
Hi, where can I find that sauce shaker or something similar? Thanks!
Denise
Hi Mike, I love using my Oxo Good Grips Salad Dressing Shaker, or just a jar with a secure lid 🙂
Mavis
I have heard that heating olive oil can make it a carcinogen. Any thoughts on that?
Denise
Hi Mavis, I actually worked for 7 years in cancer research and have NEVER heard that before. In fact if you type ‘olive oil carcinogen’ into PubMed, you will find a whole lot of articles that suggest that olive oil has anti-cancer properties. I wouldn’t recommend heating olive oil over high heat, though, since it has a low smoking point. Hope this answers your question 🙂
Neha
I just wondered what size your Pyrex lunch boxes were (2cups?)
Denise
Hi Neha! I used the 2 cup snapware containers (these ones). They put the price up on Amazon but I’ve heard they’re a great deal at Walmart!
Denise
Yes!
Cindy
I am trying to not eat rice or pasta… what do you suggest in place of that?
Denise
Hey Cindy! You could use cauliflower rice, quinoa, barley, any other grain. I hope you like it 🙂
Wendy
I made these for lunch this week and they are delish! Thanks for such a great recipe!
Denise
I’m so happy you liked them Wendy! Thanks for reporting back 🙂
Naomi
Hey this looks delicious was just wondering about the chicken. If I used already cooked frozen chicken is it safe to reheat it again to make the meal and then reheat when eating? Or would you say it’s better to use fresh chicken?
Denise
Hi Naomi! I haven’t tried making this particular dish with already cooked/frozen chicken, but I have frozen lots of my slow cooker chicken recipes after cooking and they seem to keep well in the fridge after thawing. I can’t find any official food safety information about this though…so if you are nervous, go for the fresh chicken instead.
Natalie
do you store the chicken in the fridge or the freezer?
Denise
Hi Natalie! I store the whole thing assembled with the sauce and everything in the fridge. I haven’t frozen them as I don’t enjoy freeze/thawed rice.
Laura
The ads on this sight make it impossible to navigate.
Denise
Laura, can you tell me if you’re on mobile or desktop?
Denise
Hi Maxine, I’m sorry I have no idea of what “1R 1Y 1-2 G and 2tsp” means? Could you please clarify?
Courtney
The R, Y, G and tsp are 21 Day Fix container counts.
Johnny
My wife and I just made this dish and it was delicious!!! We will definitely keep this as an easy go to recipe.
Denise
I’m so glad you guys liked it Johnny! Thanks for reporting back 🙂
Julie
Caleries?
Denise
Just added that info at the bottom of the recipe card! 450-ish, but there are suggestions if you want to lighten it up 😀
Jamie
I’m following the SlimFast Plan (2 shakes, up to 3 100-calorie snacks, and 1 healthy 500-calorie meal per day), and these bowls are perfect–tasty, filling, and easy! I now have dinner for the next four nights. Thanks so much!
Denise
I’m so glad they work on your plan Jamie! They’d be perfect for dinner 😀
Glenda
Made this today and it was absolutely amazing! Added a red pepper for part of the broccoli and peas and used brown rice but didn’t change anything else. I could have split the recipe into 6 and would have had plenty. I am trying freezing the other 3 bowls so we will see. I will definitely make this again!
Denise
So happy you liked them Glenda! I’d love to know how it freeze/thaws 😀
Geri
Going to try this tomorrow !!!
Denise
Let me know how you like them, Geri 🙂
Jessica
A great alternative for soy sauce is liquid aminos…I made this today and swapped the soy sauce for liquid aminos, which a great, healthier alternative.
Denise
I definitely want to try this 🙂 Thanks Jessica!
Adam
Just made this tonight. Watch out for salt levels. Used low sodium broth and soy but might have overseasoned a bit. I would say leave it off the chicken since you can always add. Super excited for lunch this week.
Denise
Thanks Adam! We use low sodium soy sauce but didn’t find it too salty. But definitely add the sauce to taste.
Debbie
Can’t wait to try this
Emma
These look delicious! When having them for lunch, do you reheat everything in the same tub in the microwave? Or eat cold? Thanks!
Denise
Hi Emma! Yes, I re-heat the whole portion in the microwave.
Miranda
How long do you microwave it for?
Denise
Hi Miranda, that’s going to depend a lot on the microwave you’re using, since they all seem to have different strengths. I put mine on 80% and give it 1:30 (with the lid ajar), and that works well in my microwave.
Lacey
This was absolutely delicious! Will this same sauce be good with beef? If not, what ingredients would you recommend?
Denise
Hi Lacey! I bet it would be good with beef as well. I do have 7 stir fry sauce recipes if you want to change up the flavors: https://sweetpeasandsaffron.com/7-easy-stir-fry-sauces-can-prep-ahead/
T Johnson
Where do I find the small glass dishes?
Denise
These snapware pyrex dishes are my absolute favorites: http://amzn.to/2iUOJ5t I found mine at Canadian Superstore but Amazon carries them too.
Hilary
Do you use the 2 cup size pyrex dish for this lunch bowl?
Denise
Hi Hilary, yes I do! These are the ones I love: http://amzn.to/2tWQ1Cs
Judy
Just saw this! Sounds very good.
Denise
Thanks Judy!
Marie
Thankyou, I’m going to try this in the next couple days! I like easy simply recipes for 2 people!
Denise
I hope you like them, Marie!
Lauren
Looks delish! Do you think these would be ok to freeze to last over a couple of weeks?
Denise
Hi Lauren! I’ve never tried freezing this, actually I’ve never had much luck at freezing rice. If you try it would you let me know how it turns out?
kristina
Where can I find the Recipe for this meal ? ?
Denise
Hi Kristina, you’re on the right page, it’s just above! 🙂
Mk
More bowl recipes This is nice!
Andrew
This looks great and cant wait to try it. How much of each item (chicken, rice, vegetables) did you put into the containers? Thank you very much.
Denise
Hi Andrew, thanks so much! I think it’s about 1/2 cup cooked rice per bowl, 1/2 of a large chicken breast was about 1/3 cup? And lots of veggies, 1.5 cups per bowl. This is an estimation 😉 I hope you enjoy it!
Christina M Laney
How do you reheat the rice without is turning into a hard gritty crunchy mess? I can never reheat rice, even if I pour liquid into it first.. All I have at work to reheat with is a microwave..
Denise
Hi Christina! My rice never ends up crunchy…maybe because I use a rice cooker? With this recipe you will have some sauce on the rice so hopefully that will help too.
Lanette Perrin
What kind of rice you use?
Denise
You can use whichever type of rice or grains you’d like. I use basmati.
Mary Anne
Use cauliflower rice instead. Far fewer carbs, and no crunchy rice problems.
Mary Anne
I would use Coco Aminos in place of the soy sauce. Healthier option.
Karen
Just sprinkle a little water on the rice and have a lid loose over it when you microwave it. I also use a rice cooker which may help to start.
Ellie martin
Is it safe to microwave rice though?? I heard you can get food poisoning?? That is the only thing that is puttting me off right now!!
Denise
It’s perfectly safe to reheat rice! In fact it’s safe to make rice ahead and store for 4-6 days (I never keep mine for longer than 4 days though) http://www.stilltasty.com/articles/view/71
Mary J.
If I am going to re-heat rice in the microwave, I dampen a paper towel and drape it over the dish. It acts a steamer and the rice comes out perfect! These bowls sound delish and I plan on making them! Thanks!
Sandy
Have you tried putting a moist paper towel on top of your rice container and heating it that way while adding some water directly on the rice? That should work. Or you may want to put the rice on a plate and push the rice to the edges of the plate and leave the middle of the plate empty and try not to put too much time on the microwave, start with 30 secs and put 15 more secs and so forth to get the desired heat.
Shanna
Hey. How many calories per serving is this? Thanks 🙂
Denise
Hi Shanna, since I’m not a nutritionist, I’m not comfortable providing nutritional information for my recipes. You could always try a calculator like My Fitness Pal!
Jamie
I calculated 450 calories per bowl. 🙂
Helen @ Scrummy Lane
You’re my make-ahead lunch guru, Denise, organised or not.
The best thing about this is how easy it is. I’d love to see the ‘lunch envy’ you provoke when you take this to work!
Robyn
I love the look of your grain bowls! Especially this one!!!
Gayle @ Pumpkin 'N Spice
It sounds like you are organized with food though…I mean, these lunch bowls, YUM! I love the flavors of this chicken! Sounds perfect for an easy lunch!
Alyssa @ My Sequined Life
These are lunch goals!!! I’d happily eat these every day – so many great flavors!
Annie
I need these lunch bowls in my life! Such a quick and easy way to ensure a healthy lunch on the go! I love it!
Ashley - The Recipe Rebel
Now this is a lunch bowl I can get into! LOVE the honey sesame flavors (and I’m pretty sure I can convince my kids to eat my veggies…;))!