Honey Mustard Chicken Meal Prep Bowl

The Honey Mustard Chicken Meal Prep Bowl is a delightful and nutritious option for lunch or dinner. This easy recipe combines tender chicken with a tangy honey mustard sauce, vibrant veggies, and fluffy rice. Perfect for meal prep, it can be made ahead of time and stored in the fridge for busy days. With its balance of flavors and textures, this dish is sure to please everyone at the table.

Why You’ll Love This Recipe

• Quick Preparation: With just 15 minutes of prep time, you can have a delicious meal ready in no time.
• Flavorful Dish: The combination of honey and mustard creates a sweet and tangy sauce that elevates the chicken.
• Versatile Ingredients: Feel free to customize the vegetables or substitute rice for quinoa to fit your taste preferences.
• Meal Prep Friendly: Prepare multiple servings and store them in the fridge for easy lunches throughout the week.
• Nutritious Option: Packed with protein from chicken and vitamins from fresh veggies, this bowl is both healthy and satisfying.

Tools and Preparation

To make your cooking experience seamless, gather the essential tools listed below. Having the right equipment will help you prepare your Honey Mustard Chicken Meal Prep Bowl efficiently.

Essential Tools and Equipment

• Skillet
• Baking sheet
• Pot
• Measuring cups and spoons

Importance of Each Tool

• Skillet: Ideal for cooking chicken evenly while allowing you to create that delicious sauce quickly.
• Baking sheet: Perfect for roasting vegetables like cherry tomatoes, enhancing their flavor through caramelization.
• Pot: Necessary for cooking rice to fluffy perfection, ensuring it complements your meal prep bowl perfectly.

Ingredients

Prep time: 15 min
Cooking time: 20 min
Servings: 3
Calories per serving: ~540 kcal

For the Chicken

• 450 g chicken breast, cut into bite-sized pieces
• 1 tbsp olive oil
• Salt & pepper

For the Honey Mustard Sauce

• 2 tbsp whole grain mustard
• 2 tbsp honey
• 1 tbsp soy sauce
• 1 tbsp lemon juice

For the Veggies

• 1 red bell pepper, sliced
• 1 cup baby spinach leaves
• 1 cup cherry tomatoes
• 1 tsp olive oil
• Pinch of salt & pepper

For the Rice

• 1 cup white rice
• 2 cups water
• Pinch of salt

How to Make Honey Mustard Chicken Meal Prep Bowl

Step 1: Cook the Rice

• In a pot, combine water with a pinch of salt. Bring it to a boil.
• Add the white rice, reduce heat to low, cover, and simmer until fluffy (about 15 minutes).

Step 2: Roast the Cherry Tomatoes

• Preheat your oven to 200C (400F).
• Toss cherry tomatoes in a bowl with olive oil, salt, and pepper.
• Spread on a baking sheet and roast for 10-12 minutes until soft.

Step 3: Cook the Chicken

• Heat olive oil in a skillet over medium heat.
• Season chicken pieces with salt and pepper. Add to skillet and cook until golden brown.
• Stir in honey, mustard, soy sauce, and lemon juice; cook until the sauce thickens and coats the chicken.

Step 4: Add Veggies

• Add sliced red bell pepper to the skillet with chicken. Cook for an additional 2 minutes until slightly tender.

Step 5: Assemble Your Bowl

• Serve cooked chicken and peppers over a bed of baby spinach.
• Add roasted cherry tomatoes on top alongside a portion of fluffy rice.

Notes

• For extra fiber, swap white rice for brown rice or quinoa.
• Enhance your bowl by adding zucchini or green beans as additional veggies.
• These meal prep bowls are great stored in the fridge for up to four days.

How to Serve Honey Mustard Chicken Meal Prep Bowl

This delicious Honey Mustard Chicken Meal Prep Bowl is versatile and can be served in various ways to suit your meal preferences. Here are some serving suggestions to elevate your dining experience.

On a Bed of Greens

• Use mixed greens for a fresh, crunchy base that complements the savory chicken.
• Try kale for an extra nutrient boost; its robust flavor pairs well with honey mustard.

With Whole Grain Options

• Serve with quinoa for a nutty flavor and added protein.
• Use brown rice instead of white rice for a heartier, fiber-rich option.

Add Extra Veggies

• Include steamed broccoli for added nutrients and a pop of color on your plate.
• Top with avocado slices for creaminess and healthy fats.

In a Wrap

• Wrap in whole wheat tortillas for a convenient, on-the-go meal option.
• Add sliced cucumbers inside the wrap for extra crunch.

How to Perfect Honey Mustard Chicken Meal Prep Bowl

To make the most out of your Honey Mustard Chicken Meal Prep Bowl, follow these helpful tips that enhance flavor and texture.

• Marinate the chicken: Allow the chicken to marinate in the honey mustard sauce for at least 30 minutes before cooking to deepen the flavors.
• Use fresh ingredients: Fresh vegetables and herbs will elevate your dish with vibrant flavors and textures.
• Adjust sweetness: If you prefer a less sweet sauce, reduce the honey slightly or add more mustard for tanginess.
• Cook evenly: Cut chicken into uniform pieces for even cooking and consistent texture.
• Store properly: Use airtight containers to keep meal prep bowls fresh in the fridge for up to four days.
• Experiment with spices: Add your favorite herbs or spices, like garlic powder or paprika, to enhance the overall flavor profile.

Best Side Dishes for Honey Mustard Chicken Meal Prep Bowl

Pair your Honey Mustard Chicken Meal Prep Bowl with these delectable side dishes that complement its flavors perfectly.

1. Garlic Roasted Potatoes – Crispy on the outside and fluffy inside, seasoned with garlic and herbs.
2. Crispy Brussels Sprouts – Roasted until golden brown; they provide a delightful crunch alongside your bowl.
3. Sweet Potato Mash – Creamy and slightly sweet, this dish balances the savory components of your meal prep bowl beautifully.
4. Coleslaw – A tangy slaw adds crunch and brightness to each bite; try using apple cider vinegar in the dressing.
5. Grilled Asparagus – Lightly seasoned and grilled, asparagus adds freshness and an elegant touch to your plate.
6. Cauliflower Rice – A low-carb alternative that absorbs flavors well while adding lightness to your meal.

Common Mistakes to Avoid

Cooking can be tricky, especially when trying new recipes. Here are some common mistakes to steer clear of while making your Honey Mustard Chicken Meal Prep Bowl.

• Not seasoning properly: Always season your chicken and veggies well. A pinch of salt and pepper can elevate the flavors significantly.
• Overcooking rice: Cook the rice until fluffy but not mushy. Follow the water-to-rice ratio for best results.
• Skipping the sauce balance: Ensure the honey mustard sauce has a good balance of sweet and tangy flavors. Taste as you go and adjust accordingly.
• Neglecting veggie prep: Cut your veggies uniformly for even cooking. This helps them cook at the same rate and improves presentation.
• Ignoring meal prep tips: This recipe is perfect for meal prep! Store in individual containers to make it easy for grab-and-go meals throughout the week.

Storage & Reheating Instructions

Refrigerator Storage

• Store in airtight containers for up to 4 days.
• Allow food to cool before sealing to maintain freshness.

Freezing Honey Mustard Chicken Meal Prep Bowl

• Freeze in individual portions for up to 3 months.
• Use freezer-safe containers or bags, removing as much air as possible.

Reheating Honey Mustard Chicken Meal Prep Bowl

• Oven: Preheat to 180°C (350°F). Place in an oven-safe dish covered with foil until heated through.
• Microwave: Heat on medium power in microwave-safe containers, stirring halfway through until hot.
• Stovetop: Heat over medium-low heat, adding a splash of water or broth if needed to prevent sticking.

Frequently Asked Questions

What can I substitute for chicken in the Honey Mustard Chicken Meal Prep Bowl?

You can use turkey or beef instead of chicken. Adjust cooking times as necessary based on the protein you choose.

Can I make this Honey Mustard Chicken Meal Prep Bowl vegan?

Yes! Substitute chicken with grilled tofu or tempeh and use agave nectar instead of honey for a plant-based alternative.

How long does it take to prepare the Honey Mustard Chicken Meal Prep Bowl?

The total time is about 35 minutes, including both preparation and cooking.

Can I customize the veggies in my Honey Mustard Chicken Meal Prep Bowl?

Absolutely! Feel free to add any seasonal vegetables like zucchini, broccoli, or green beans for added nutrition and flavor.

Final Thoughts

The Honey Mustard Chicken Meal Prep Bowl is not only delicious but also versatile. You can easily customize it with your favorite proteins and vegetables. Give this recipe a try; it’s perfect for busy weeks and makes healthy eating effortless!