There’s a reason honey garlic chicken is one of the most popular meal prep recipes on the internet — it’s insanely delicious, easy to make, and ridiculously cheap. This batch makes 5 complete meals for under $12 total.

New to meal prep? Start with our beginner’s guide to get the basics down. Already a pro? Keep reading.

Key Takeaways

  • Total cost: ~$12 for 5 meals ($2.40 each)
  • 30 minutes from start to finish
  • 32g protein per serving
  • Stays fresh in the fridge for 5 days
  • Freezer-friendly for up to 3 months

Ingredient Breakdown & Costs

IngredientAmountCost
Chicken thighs2 lbs$5.00
Honey1/4 cup$1.50
Soy sauce3 tbsp$0.30
Garlic4 cloves$0.25
Olive oil1 tbsp$0.15
White rice2 cups$1.00
Broccoli4 cups$3.00
Cornstarch1 tbsp$0.10
TOTAL$11.30

Pro tip: Buy chicken thighs in bulk when they’re on sale ($1.99/lb or less) and freeze them. I’ve seen them as low as $1.49/lb at Walmart. Need the right containers? Check out our best meal prep containers guide.

Instructions

Step 1: Prep the Sauce

In a small bowl, whisk together:

  • 1/4 cup honey
  • 3 tbsp soy sauce
  • 1 tbsp cornstarch
  • 2 tbsp water

Set aside. This is what creates that gorgeous glossy coating.

Step 2: Start the Rice

Add 2 cups rice and 4 cups water to a pot. Bring to a boil, then reduce heat to low, cover, and simmer for 18 minutes. Don’t peek!

Step 3: Cook the Chicken

  1. Pat chicken thighs dry with paper towels (this helps them brown)
  2. Season both sides with salt and pepper
  3. Heat olive oil in a large skillet over medium-high heat
  4. Add chicken and cook 5-6 minutes per side until golden and cooked through (165°F internal)
  5. Remove chicken and set aside

Step 4: Make the Glaze

  1. Lower heat to medium
  2. Add minced garlic to the same pan — cook 30 seconds until fragrant
  3. Pour in the honey soy mixture
  4. Stir constantly as it thickens (about 1-2 minutes)
  5. Return chicken to the pan and coat both sides with the glaze

Step 5: Steam the Broccoli

While the chicken is glazing, steam or microwave your broccoli until bright green and tender-crisp (about 3-4 minutes).

Step 6: Assemble Your Meal Prep

Divide evenly into 5 containers:

  • 1 cup cooked rice
  • 1 glazed chicken thigh
  • 3/4 cup broccoli
  • Drizzle any remaining sauce over the chicken

Storage Tips

Refrigerator: 5 days in airtight containers. The sauce actually gets better as it soaks into the chicken.

Freezer: Up to 3 months. Thaw overnight in the fridge, then reheat.

Reheating: Microwave 2-3 minutes, or until heated through. Add a splash of water before microwaving to keep the chicken moist.

Easy Variations

Spicy honey garlic: Add 1 tsp sriracha or red pepper flakes to the sauce.

Sesame ginger: Add 1 tbsp sesame oil and 1 tsp fresh grated ginger.

Low-carb version: Swap rice for cauliflower rice (saves about 150 calories per serving).

Different protein: This sauce works great on salmon, shrimp, or tofu too.

Why Chicken Thighs?

I always use thighs instead of breasts for meal prep:

  1. Cheaper — Usually $1-2/lb less than breasts
  2. More flavorful — The extra fat = more taste
  3. Stays moist — Won’t dry out when reheated
  4. Harder to overcook — More forgiving for beginners

If you only have chicken breast, it’ll still work — just be careful not to overcook it.

Nutrition Per Serving

NutrientAmount
Calories485
Protein32g
Carbs52g
Fat16g
Fiber3g
Sugar15g

This is one of those recipes that tastes like you ordered takeout but costs a fraction of the price. At $2.40 per meal, you’re saving serious money compared to grabbing Chinese food ($12-15 per meal).

Make it this weekend. Your future self will thank you.

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