Meal prep that actually tastes like something you’d order on purpose? Yes, please. This Honey BBQ Chicken Rice Meal Prep is the sweet-and-savory lunch situation you’ll look forward to all week: sticky honey BBQ chicken, fluffy rice, and a veggie side that keeps everything fresh.
It’s easy, budget-friendly, and gives big “I have my life together” energy—without requiring a ton of dishes or complicated steps.
Why You’ll Love This
You get tender chicken coated in a glossy honey BBQ sauce that’s smoky, sweet, and a little tangy, plus rice that soaks up every drop. It reheats like a champ, stays flavorful for days, and you can customize the spice level and veggies based on what you’re craving.
Ingredients
- 1 1/2 lb boneless, skinless chicken thighs (or chicken breasts), cut into bite-size pieces
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 1/2 tsp onion powder
- 3/4 tsp kosher salt (plus more to taste)
- 1/2 tsp black pepper
- 1 cup BBQ sauce (your favorite; smoky works especially well)
- 1/4 cup honey
- 1 tbsp apple cider vinegar (or lemon juice)
- 1 tbsp soy sauce (or tamari)
- 1 tsp cornstarch + 1 tbsp water (optional, to thicken)
- 2 cups uncooked jasmine or long-grain white rice
- 3 1/2 cups water or chicken broth (check your rice package and adjust as needed)
- 2 cups broccoli florets (or green beans)
- 1 red bell pepper, sliced
- Optional: sliced green onions, sesame seeds, or a pinch of chili flakes for serving
How to Make It
- Cook the rice: Rinse rice until the water runs mostly clear. Add rice and water/broth to a pot, bring to a boil, then cover and reduce to low. Simmer 12–15 minutes (or per package), then remove from heat and let steam 10 minutes. Fluff with a fork.
- Mix the sauce: In a bowl, whisk together BBQ sauce, honey, apple cider vinegar, and soy sauce. Taste and adjust (more honey = sweeter, more vinegar = tangier).
- Season the chicken: Pat chicken dry, then toss with garlic powder, smoked paprika, onion powder, salt, and pepper.
- Sear: Heat olive oil in a large skillet over medium-high heat. Add chicken in a single layer (work in batches if needed). Cook 3–4 minutes per side until browned and cooked through.
- Glaze it up: Reduce heat to medium-low and pour in the honey BBQ sauce. Stir to coat and simmer 2–3 minutes until glossy. If you want it thicker, stir in the cornstarch slurry and simmer 30–60 seconds more.
- Cook the veggies: While the sauce simmers, steam broccoli until crisp-tender (about 3–4 minutes) or quickly sauté broccoli and bell pepper in a separate pan with a splash of water and a pinch of salt.
- Assemble meal prep: Divide rice into 4–5 containers. Top with honey BBQ chicken and add veggies on the side.
- Finish (optional): Sprinkle with green onions, sesame seeds, or chili flakes. Let everything cool slightly before sealing the lids.
Tips for the Best Results
- Use thighs for max juiciness. Chicken thighs stay tender even after reheating, which is basically meal prep gold.
- Don’t skip browning. That quick sear adds flavor and keeps the chicken from tasting “boiled in sauce.”
- Control the sweetness. BBQ sauces vary a lot. Start with 3 tbsp honey if your sauce is already sweet, then add more if needed.
- Keep veggies crisp. Slightly undercook them so they don’t go soft after a microwave reheat.
- Pack smart. If you love extra sauce, drizzle a spoonful into the container or store a little on the side to add after reheating.
- Rice tip: Fluff and cool the rice before packing so it stays light, not gummy.
Variations
- Spicy Honey BBQ: Add 1–2 tsp hot sauce or 1/2 tsp cayenne to the sauce, or finish with chili crisp.
- Pineapple BBQ Bowl: Stir in 1 cup pineapple chunks during the last minute of simmering for sweet, tangy vibes.
- Swap the base: Use brown rice, cauliflower rice, or quinoa (great if you want extra fiber or protein).
- Different veg: Try corn, sautéed zucchini, snap peas, or a quick slaw for crunch.
- High-protein upgrade: Add a side of black beans or chickpeas, or mix them into the rice.
Storage & Reheating
Store in airtight containers in the fridge for up to 4 days. Reheat in the microwave for 60–90 seconds (stir halfway if you can). Add a small splash of water or broth to the rice before reheating to keep it fluffy, and heat until the chicken is piping hot. For best texture, keep any extra sauce separate and spoon it on after reheating.
FAQ
How many meal prep portions does this make?
It usually makes 4 generous lunches (or 5 lighter portions) depending on how much rice you scoop into each container. If you’re stretching it, bulk up with extra veggies.
Can I use chicken breast instead of thighs?
Absolutely. Cut breasts into similar-sized pieces and cook just until done so they don’t dry out. If you have time, a quick 15–30 minute marinade in a spoonful of the sauce can help keep them juicy.
What’s the best BBQ sauce to use for honey BBQ chicken?
Go for a thicker, smoky BBQ sauce (hickory or mesquite-style) for that classic sweet-and-savory balance. If your BBQ sauce is very sweet, reduce the honey to 2–3 tablespoons and adjust after tasting.
My sauce isn’t thick and sticky—how do I fix it?
Let it simmer a little longer over medium-low heat so it reduces. If you’re short on time, use the cornstarch slurry (1 tsp cornstarch mixed with 1 tbsp water) and simmer for about a minute until it turns glossy.
Can I freeze these honey BBQ chicken rice meal prep bowls?
Yes—freeze for up to 2 months in freezer-safe containers. For best results, thaw overnight in the fridge, then microwave with a splash of water to revive the rice. The veggies will soften a bit after freezing, so consider using sturdier options like broccoli or swapping in sautéed peppers.