Go Back
+ servings
overhead shot of firecracker chicken meal prep bowl in glass container
Print Recipe
5 from 4 votes

Healthier Firecracker Chicken Meal Prep Bowls

Healthier firecracker chicken meal prep bowls are sweet and spicy! Lightened up compared to classic recipes, but still super flavorful. Gluten-free and ready in 35 minutes.
Prep Time20 mins
Cook Time15 mins
Total Time35 mins
Course: Lunch
Cuisine: Meal Prep
Diet: Low Fat
Servings: 4
Calories: 484kcal


Meal Prep Bowls

  • ¾ cup basmati rice uncooked
  • 1 medium zucchini spiralized
  • 2 cups edamame thawed
  • red pepper flakes optional; for extra heat

Firecracker Chicken

  • 2 chicken breasts cut into cubes (roughly 1 lb); see note 1
  • 2 tablespoons cornstarch see note 2
  • 2 tablespoons olive oil
  • salt & pepper
  • ¼ cup honey see note 3
  • 2 tablespoons Frank's red hot sauce see note 4
  • 1 teaspoon apple cider vinegar


  • Rice- Cook rice according to package directions, and portion out into four 2-cup capacity storage containers.
    cooked jasmine rice on a rice paddle held above instant pot
  • Vegetables- Spiralize zucchini; divide with the edamame between meal prep containers.

Healthier Firecracker Chicken

  • Coat chicken- Toss the chicken cubes in cornstarch. Use tongs to mix all the chicken cubes up and make sure they are all coated.
    coating chicken in cornstarch
  • Prep sauce- In a jar or salad dressing shaker, combine Frank's red hot sauce, apple cider vinegar, and honey.
    holding a jar of firecracker chicken sauce
  • Cook chicken- Heat olive oil in a medium pan over medium heat. Add the chicken/cornstarch and season with salt & pepper.  Cook for 5-7 minutes, until the chicken is golden and cooked through.
    cooking chicken breast in oil
  • Add sauce- When chicken is cooked through, pour the honey/hot sauce/cider vinegar mixture over everything and toss chicken to coat. Remove from heat when sauce has thickened slightly.
    stirring firecracker chicken in sauce
  • Portion out & store- Divide the chicken between the meal prep containers; be sure to drizzle with any sauce left in the pan.
    overhead shot of four firecracker chicken meal prep bowls



1- chicken breasts may be swapped for chicken thighs, shrimp or tofu; adjust cook time as needed.
2- cornstarch may be swapped for arrowroot starch
3- honey may be swapped for maple syrup
4- make sure to get the original Frank's red hot and not buffalo or wing sauce; they are milder and may affect the flavor of your sauce
Store in an air tight container in the fridge for up to 4 days.
Heat in the microwave until steaming hot; do not reheat more than once.


Serving: 1bowl | Calories: 484kcal | Carbohydrates: 59g | Protein: 35g | Fat: 11g | Saturated Fat: 2g | Cholesterol: 66mg | Sodium: 440mg | Potassium: 140mg | Fiber: 5g | Sugar: 20g | Vitamin A: 130IU | Vitamin C: 14.9mg | Calcium: 72mg | Iron: 2.7mg