Honey Mustard Chicken Meal Prep Bowl

The Honey Mustard Chicken Meal Prep Bowl is a delightful and nutritious option for anyone looking to enjoy a balanced meal throughout the week. Perfect for busy individuals and families, this meal prep bowl combines tender chicken with a zesty honey mustard sauce, vibrant veggies, and fluffy rice. It stands out for its simple preparation and fresh flavors, making it an ideal choice for lunch or dinner any day of the week.

Why You’ll Love This Recipe

• Easy to Prepare: With minimal ingredients and straightforward steps, this meal prep bowl can be made in under an hour.
• Flavor-Packed: The combination of honey, mustard, and soy sauce creates a deliciously tangy sauce that elevates the chicken.
• Customizable: You can easily swap out veggies or grains to suit your preferences or dietary needs.
• Perfect for Meal Prep: This dish stores well in the fridge, making it great for meal prepping up to four days ahead.
• Healthy Ingredients: Packed with lean protein and fresh vegetables, it provides a wholesome option without sacrificing taste.

Tools and Preparation

Before you get started on your Honey Mustard Chicken Meal Prep Bowl, gather your kitchen tools. Having everything ready will streamline your cooking process.

Essential Tools and Equipment

• Skillet
• Oven
• Baking sheet
• Rice cooker (optional)
• Knife and cutting board

Importance of Each Tool

• Skillet: Ideal for searing the chicken evenly while allowing the sauce to thicken beautifully.
• Oven: Perfect for roasting vegetables like cherry tomatoes to enhance their natural sweetness.
• Rice cooker: Makes cooking rice easier and ensures perfectly fluffy results every time.

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

Cook rice in salted water until fluffy. This will serve as the base for your meal prep bowl.

Step 2: Roast the Cherry Tomatoes

Toss cherry tomatoes with olive oil, salt, and pepper. Roast in the oven at 200C (400F) for 10-12 minutes until they are slightly blistered.

Step 3: Cook the Chicken

Heat olive oil in a skillet over medium heat. Season chicken with salt and pepper. Cook until golden brown on all sides.

Step 4: Prepare the Honey Mustard Sauce

Stir in honey, mustard, soy sauce, and lemon juice into the skillet with chicken. Cook until the sauce thickens and coats the chicken evenly.

Step 5: Add Veggies

Add sliced bell pepper to the skillet. Cook for an additional two minutes until slightly softened.

Step 6: Assemble Your Bowls

Serve the honey mustard chicken and peppers over a bed of spinach. Add roasted cherry tomatoes on top alongside fluffy rice.

Notes

Use brown rice or quinoa for a fiber-rich option. You can also add zucchini or green beans for extra veggies if desired. This meal is perfect for meal prepping; it stays fresh in the fridge for up to four days!

How to Serve Honey Mustard Chicken Meal Prep Bowl

Serving your Honey Mustard Chicken Meal Prep Bowl can elevate your dining experience. Here are some creative ways to present this delicious dish that will impress your family and friends.

Layered Bowls

• Use a clear bowl to showcase the layers of rice, chicken, veggies, and sauce. This presentation is visually appealing and encourages everyone to dig in.

Wraps

• Take the components of the bowl and wrap them in a large lettuce leaf or whole-grain tortilla for a fun, hand-held meal. This is great for lunch on the go!

Salad Base

• Serve the chicken mixture over a bed of mixed greens instead of rice for a lighter option. Drizzle with extra honey mustard sauce for added flavor.

Stuffed Peppers

• Hollow out bell peppers and fill them with the chicken and rice mixture, then bake until the peppers are tender. This adds an extra layer of flavor and texture.

How to Perfect Honey Mustard Chicken Meal Prep Bowl

To achieve the best results with your Honey Mustard Chicken Meal Prep Bowl, consider these helpful tips.

• Marinate the chicken: Letting the chicken sit in the honey mustard sauce for at least 30 minutes can enhance its flavor.
• Use fresh ingredients: Opt for fresh vegetables instead of frozen to ensure maximum flavor and texture.
• Cook rice properly: Rinse rice before cooking to remove excess starch, resulting in fluffier grains.
• Customize sauce sweetness: Adjust honey levels according to your taste preference for a sweeter or tangier flavor.
• Try different grains: Experiment with brown rice or quinoa for added fiber and nutrients.
• Add more veggies: Incorporate seasonal vegetables like zucchini or green beans for extra nutrition and color.

Best Side Dishes for Honey Mustard Chicken Meal Prep Bowl

Pairing side dishes with your Honey Mustard Chicken Meal Prep Bowl can enhance your meal’s overall satisfaction. Here are some great options to consider.

1. Steamed Broccoli: A simple yet nutritious addition that complements the flavors beautifully.
2. Quinoa Salad: Mix quinoa with cucumber, parsley, and lemon for a refreshing side that adds protein.
3. Roasted Sweet Potatoes: Their natural sweetness pairs well with the honey mustard sauce.
4. Garlic Green Beans: Quickly sautéed green beans provide crunch and flavor while being easy to prepare.
5. Cucumber Raita: A cool yogurt-based dip that balances out the meal’s richness (use plant-based yogurt if preferred).
6. Mediterranean Couscous: Fluffy couscous mixed with olives, tomatoes, and herbs creates a vibrant side dish.
7. Zucchini Noodles: Lightly sautéed zucchini noodles offer a low-carb alternative that’s rich in vitamins.
8. Corn on the Cob: Sweet corn adds a delightful crunch and sweetness that works well alongside any protein dish.

Common Mistakes to Avoid

• Skipping the Marinade: Not allowing the chicken to marinate in the honey mustard sauce can lead to less flavor. Always let it sit for at least 15 minutes.
• Overcooking the Chicken: Cooking chicken too long can make it dry. Keep an eye on it and remove from heat once it’s golden and cooked through.
• Ignoring Vegetables: Neglecting to season or cook the veggies properly can result in blandness. Toss them in olive oil, salt, and pepper before roasting.
• Using Incorrect Rice Ratio: Using too much or too little water can lead to mushy or undercooked rice. Follow the 1 cup rice to 2 cups water ratio for best results.
• Not Meal Prepping Right: Failing to store your meal prep bowl correctly may reduce freshness. Use airtight containers for optimal storage.

Storage & Reheating Instructions

Refrigerator Storage

• Store in airtight containers for up to 4 days.
• Allow the meal prep bowl to cool before sealing.

Freezing Honey Mustard Chicken Meal Prep Bowl

• Freeze 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 350°F (175°C) and heat for about 20 minutes until warmed through.
• Microwave: Heat on medium power for 2-3 minutes, stirring halfway through for even heating.
• Stovetop: Warm on low heat in a skillet, adding a splash of broth if necessary to maintain moisture.

Frequently Asked Questions

What is a Honey Mustard Chicken Meal Prep Bowl?
A Honey Mustard Chicken Meal Prep Bowl is a nutritious dish featuring seasoned chicken, veggies, and rice all dressed in a sweet and tangy honey mustard sauce.

How long does it take to make a Honey Mustard Chicken Meal Prep Bowl?
The total preparation time is about 35 minutes, with 15 minutes of prep and 20 minutes of cooking.

Can I customize my Honey Mustard Chicken Meal Prep Bowl?
Absolutely! You can swap out vegetables or use different grains like quinoa or brown rice for added nutrition.

How do I store leftovers of Honey Mustard Chicken Meal Prep Bowl?
Store leftovers in airtight containers in the refrigerator for up to 4 days, or freeze them for longer storage.

What are some good side dishes with Honey Mustard Chicken Meal Prep Bowl?
This meal pairs well with steamed broccoli or a fresh green salad for extra crunch and nutrients.

Final Thoughts

The Honey Mustard Chicken Meal Prep Bowl is not only delicious but also incredibly versatile. It’s perfect for busy weekdays when you need a quick, healthy meal. Feel free to customize it with your favorite vegetables or grains. Give this recipe a try; you’ll love how easy it is to prepare!