🍯 Meal Prep Honey Mustard Chicken Bowls
Tender chicken tossed in a zesty homemade honey mustard glaze, served over rice with colorful veggies. This balanced, protein-rich meal is easy to prep and keeps well in the fridge. A perfect blend of sweet, tangy, and savory!
📝 Ingredients (Makes 4 Bowls)
For the Honey Mustard Chicken:
- 1.5 lbs (680g) boneless, skinless chicken (breasts or thighs), cubed or sliced
- 2 tbsp olive oil
- Salt & black pepper, to taste
🍯 Honey Mustard Sauce:
- ¼ cup Dijon mustard
- 3 tbsp honey
- 1 tbsp whole grain or yellow mustard (optional – adds texture)
- 1 tbsp olive oil
- 1 tbsp apple cider vinegar (or lemon juice)
- 1 garlic clove, minced
- Pinch of salt & black pepper
For the Bowls:
- 2 cups cooked rice or quinoa (brown rice, white rice, or quinoa)
- 1 cup steamed or roasted broccoli
- 1 cup roasted carrots or sweet potatoes
- 1 cup cherry tomatoes, halved
- Optional add-ins: sliced avocado, baby spinach, arugula
👩🍳 Instructions
1. Make the Honey Mustard Sauce
In a bowl, whisk together Dijon mustard, honey, whole grain mustard (if using), olive oil, vinegar or lemon juice, garlic, salt, and pepper. Set aside.
2. Cook the Chicken
- Stovetop: Heat olive oil in a skillet over medium-high heat. Season chicken with salt and pepper. Cook until golden and fully cooked (about 5–7 minutes), flipping halfway.
- Oven Option: Bake at 400°F (200°C) for 20–25 minutes, flipping once.
- Once cooked, toss the hot chicken with the honey mustard sauce until well coated.
3. Prep the Veggies
- Roast carrots or sweet potatoes with olive oil, salt, and pepper at 400°F (200°C) for 20–25 minutes.
- Steam or roast broccoli to your preferred tenderness.
- Halve tomatoes and prep any optional greens or avocado.
4. Assemble the Bowls
Divide cooked rice among 4 meal prep containers. Add a portion of honey mustard chicken, veggies, and any optional toppings. Let cool before sealing and refrigerating.
🍽️ Servings
- Makes 4 individual bowls
(Perfect for 4 meal-prepped lunches or dinners)
💡 Notes & Tips
- Storage: Keeps well in the fridge for up to 4 days.
- Reheat: Microwave for 1–2 minutes. Add fresh greens or avocado after reheating.
- Low-carb option: Replace rice with cauliflower rice or shredded lettuce.
- Boost flavor: Add a sprinkle of chili flakes, sesame seeds, or a drizzle of extra dressing.
- Veggie swaps: Try bell peppers, zucchini, asparagus, or shredded cabbage.
🔍 Nutritional Info (Per Bowl, Approximate)
(Based on chicken breast & brown rice)
- Calories: 450–500
- Protein: 35g
- Carbohydrates: 35–40g
- Fat: 18g
- Fiber: 5g
- Sugar: 9g
- Sodium: ~400mg
🌟 Benefits
- Great for meal prep – saves time and money
- High in protein – supports muscle and satiety
- Balanced nutrition – with fiber, healthy fats, and antioxidants
- Refined sugar-free – natural sweetness from honey
- Customizable – fits low-carb, gluten-free, and dairy-free diets
❓ Q&A
Q: Can I freeze the chicken bowls?
A: Yes! Freeze the rice, chicken, and cooked veggies (skip tomatoes or avocado). Thaw overnight in the fridge before reheating.
Q: Can I make the sauce ahead of time?
A: Definitely. Store it in the fridge for up to 1 week. Shake or stir before using.
Q: What’s the best mustard to use?
A: Dijon offers a strong tangy flavor, while whole grain adds texture. You can mix both or go with your favorite type.
Q: Can I use pre-cooked chicken?
A: Absolutely. Just warm it up and toss with the honey mustard sauce before adding to the bowls.