High Protein Chicken Recipes Asian for Meal Prep
Are you on the hunt for nutritious meal prep ideas that won’t leave your taste buds bored? Look no further! These high protein chicken recipes Asian for meal prep are packed with flavor, easy to prepare, and perfect for busy weekdays. With a variety of delicious options, you’ll enjoy wholesome meals that keep you satisfied and energized throughout the day.
Asian cuisine is known for its vibrant flavors and healthy ingredients. By incorporating chicken into your meal prep, you’re getting a lean source of protein that can be transformed into countless tasty dishes. From stir-fries to curries, these recipes are perfect for anyone looking to maintain a balanced diet without sacrificing taste.
Prep Time
15 minutes
Cook Time
30 minutes
Total Time
45 minutes
Serving
4 servings
Ingredients
- 1 pound boneless, skinless chicken thighs
- 1/4 cup soy sauce
- 2 tablespoons sesame oil
- 2 tablespoons honey
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 1 tablespoon rice vinegar
- 2 cups broccoli florets
- 1 bell pepper, sliced
- 1 cup cooked brown rice
- Sesame seeds for garnish
Instructions
- In a bowl, combine soy sauce, sesame oil, honey, garlic, ginger, and rice vinegar. Whisk until well blended.
- Add the chicken thighs to the marinade and let them sit for at least 15 minutes.
- In a large skillet over medium heat, add the marinated chicken thighs and cook for about 5-7 minutes on each side, until cooked through.
- Remove chicken from the skillet and let it rest for a few minutes before slicing.
- In the same skillet, add broccoli florets and bell pepper slices. Stir-fry for about 5-6 minutes until tender-crisp.
- Divide the cooked brown rice among meal prep containers, then top with sliced chicken and stir-fried vegetables.
- Garnish with sesame seeds before sealing the containers. Enjoy your meal prep!
Recipe 2: Teriyaki Chicken Bowls
This teriyaki chicken bowl is a quick and easy high protein meal prep option. With a homemade teriyaki sauce, you can control the sweetness and flavor of this popular dish.
Prep Time
10 minutes
Cook Time
20 minutes
Total Time
30 minutes
Serving
4 servings
Ingredients
- 1 pound boneless, skinless chicken breasts, cubed
- 1/4 cup soy sauce
- 2 tablespoons honey
- 2 tablespoons cornstarch
- 1 tablespoon sesame oil
- 1 cup snap peas
- 1 cup carrots, sliced
- 2 cups cooked quinoa
- Chopped green onions for garnish
Instructions
- In a bowl, mix soy sauce, honey, and cornstarch to create a teriyaki sauce.
- In a skillet, heat sesame oil over medium heat. Add cubed chicken and cook until browned, about 5-7 minutes.
- Pour the teriyaki sauce over the chicken and simmer for 5 minutes until thickened.
- Add snap peas and carrots, cooking for an additional 3-4 minutes until vegetables are tender.
- Serve over cooked quinoa and garnish with chopped green onions. Store in meal prep containers for the week.
Recipe 3: Spicy Szechuan Chicken
For those who enjoy a kick, this spicy Szechuan chicken is a fantastic option. It’s full of flavor and provides a good amount of protein for your meal prep.
Prep Time
15 minutes
Cook Time
25 minutes
Total Time
40 minutes
Serving
4 servings
Ingredients
- 1 pound boneless, skinless chicken thighs, sliced
- 2 tablespoons Szechuan peppercorns
- 3 tablespoons soy sauce
- 1 tablespoon chili paste
- 2 cloves garlic, minced
- 1 bell pepper, diced
- 1 cup green beans
- 2 cups jasmine rice, cooked
Instructions
- In a bowl, combine soy sauce, chili paste, and minced garlic.
- Add sliced chicken and let it marinate for at least 15 minutes.
- In a large skillet, heat oil over medium-high heat. Add Szechuan peppercorns and stir-fry for 1 minute.
- Add marinated chicken and cook until browned, about 6-8 minutes.
- Stir in bell pepper and green beans, cooking for another 4-5 minutes.
- Serve over jasmine rice in meal prep containers.
Recipe 4: Honey Garlic Chicken Thighs
This honey garlic chicken thighs recipe is both sweet and savory, making it a perfect addition to your meal prep rotation. The combination of honey and garlic adds a delightful flavor.
Prep Time
10 minutes
Cook Time
30 minutes
Total Time
40 minutes
Serving
4 servings
Ingredients
- 1 pound boneless, skinless chicken thighs
- 1/4 cup honey
- 1/4 cup soy sauce
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 teaspoon black pepper
- 1 cup broccoli florets
- 2 cups cooked basmati rice
Instructions
- Preheat oven to 400°F (200°C).
- In a bowl, whisk together honey, soy sauce, minced garlic, and black pepper.
- In a large skillet, heat olive oil over medium heat. Add chicken thighs and sear on both sides for 3-4 minutes.
- Pour the honey garlic mixture over the chicken and transfer to the oven.
- Bake for 20-25 minutes until the chicken is cooked through.
- Steam broccoli while the chicken bakes, and serve over basmati rice.
Recipe 5: Coconut Curry Chicken
This coconut curry chicken is a delicious high protein meal prep option that is both creamy and flavorful. It’s a great way to enjoy a taste of Southeast Asia!
Prep Time
15 minutes
Cook Time
25 minutes
Total Time
40 minutes
Serving
4 servings
Ingredients
- 1 pound boneless, skinless chicken breasts, cubed
- 1 can (13.5 oz) coconut milk
- 2 tablespoons red curry paste
- 1 bell pepper, sliced
- 1 cup spinach
- 1 tablespoon fish sauce
- 2 cups cooked jasmine rice
Instructions
- In a large skillet, heat coconut milk over medium heat. Stir in red curry paste until dissolved.
- Add cubed chicken and cook for about 10 minutes until fully cooked.
- Stir in bell pepper and spinach, cooking for an additional 5 minutes.
- Finish with fish sauce and serve over jasmine rice in meal prep containers.
Recipe 6: Lemon Ginger Chicken Stir-Fry
This lemon ginger chicken stir-fry is light and refreshing, packed with vibrant flavors. It’s a quick meal prep recipe that is sure to please.
Prep Time
10 minutes
Cook Time
15 minutes
Total Time
25 minutes
Serving
4 servings
Ingredients
- 1 pound boneless, skinless chicken breasts, sliced
- 1 tablespoon ginger, grated
- 1/4 cup soy sauce
- 2 tablespoons lemon juice
- 1 cup bell peppers, sliced
- 1 cup zucchini, sliced
- 2 cups cooked brown rice
Instructions
- In a bowl, mix soy sauce, lemon juice, and grated ginger.
- Add sliced chicken to the marinade and let it sit for 10 minutes.
- Heat oil in a skillet over medium heat and add marinated chicken, cooking for 5-7 minutes.
- Add bell peppers and zucchini, stir-frying for another 4-5 minutes.
- Serve over brown rice in meal prep containers.
Recipe 7: Asian BBQ Chicken Wraps
These Asian BBQ chicken wraps are a fun and portable meal prep idea. They’re packed with flavor and can easily be customized with your favorite veggies.
Prep Time
15 minutes
Cook Time
20 minutes
Total Time
35 minutes
Serving
4 servings
Ingredients
- 1 pound boneless, skinless chicken breasts, shredded
- 1/2 cup Asian BBQ sauce
- 4 large lettuce leaves
- 1 carrot, julienned
- 1 cucumber, sliced
- 1/4 cup cilantro, chopped
Instructions
- In a slow cooker, add shredded chicken and pour Asian BBQ sauce over it. Cook on low for 4 hours.
- Once done, assemble wraps by placing chicken on lettuce leaves.
- Add carrots, cucumber, and cilantro, then roll up the lettuce leaves to form wraps.
- Store in meal prep containers for easy lunches throughout the week.
Recipe 8: Thai Basil Chicken
This Thai basil chicken is a fragrant and flavorful dish that’s great for meal prep. It’s quick to make and pairs well with rice or noodles.
Prep Time
10 minutes
Cook Time
15 minutes
Total Time
25 minutes
Serving
4 servings
Ingredients
- 1 pound ground chicken
- 2 tablespoons soy sauce
- 1 tablespoon oyster sauce
- 1 cup fresh basil leaves
- 1 bell pepper, sliced
- 2 cups cooked rice
Instructions
- In a skillet, cook ground chicken over medium heat until browned.
- Add soy sauce and oyster sauce, mixing well.
- Stir in sliced bell pepper and cook for 3-4 minutes until tender.
- Remove from heat and fold in fresh basil leaves until wilted.
- Serve over rice in meal prep containers.
Recipe 9: Korean BBQ Chicken
This Korean BBQ chicken is sweet, savory, and perfect for meal prep. It’s marinated in a flavorful sauce that will have you coming back for seconds.
Prep Time
15 minutes
Cook Time
20 minutes
Total Time
35 minutes
Serving
4 servings
Ingredients
- 1 pound boneless, skinless chicken thighs
- 1/4 cup soy sauce
- 2 tablespoons brown sugar
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- 1 tablespoon ginger, minced
- 2 cups cooked jasmine rice
Instructions
- In a bowl, whisk together soy sauce, brown sugar, sesame oil, garlic, and ginger.
- Add chicken thighs and marinate for at least 30 minutes.
- Heat a grill or skillet over medium-high heat and cook chicken for 5-7 minutes on each side.
- Let rest for a few minutes before slicing.
- Serve over jasmine rice in meal prep containers.
Recipe 10: Miso Chicken Stir-Fry
This miso chicken stir-fry is a flavorful way to enjoy a high protein meal prep option. Miso adds a rich umami flavor to the dish.
Prep Time
10 minutes
Cook Time
15 minutes
Total Time
25 minutes
Serving
4 servings
Ingredients
- 1 pound boneless, skinless chicken thighs, sliced
- 2 tablespoons miso paste
- 1 tablespoon soy sauce
- 1 cup bell peppers, sliced
