Soy Glazed Chicken Meal Prep

Name: Soy Glazed Chicken Thighs Meal Prep
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 2 servings
Cuisine: Asian
Ingredients: 1 lb boneless, skinless chicken thighs; 2 tbsp cornstarch; salt, to taste; black pepper, to taste; 3 tbsp soy sauce; 1 tbsp minced garlic; 1.5 tbsp honey; 1 tsp red pepper flakes; 2 cups cooked rice, for serving; 2 Persian cucumbers, sliced; 1 tsp sesame seeds, for garnish; 1 green onion, sliced, for garnish

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Soy glazed chicken thighs deliver crispy, juicy results in a 30-minute meal prep that pairs tangy-sweet sauce with fresh cucumber salad and rice.

🌍Asian 🏷️Soy glazed chicken 🏷️Chicken thighs 🏷️Meal prep 🏷️High-protein Healthy

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Total

25 min

Servings

Recipe Source

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Ingredients

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1 lb boneless, skinless chicken thighs
2 tbsp cornstarch
salt, to taste
black pepper, to taste
3 tbsp soy sauce
1 tbsp minced garlic
1.5 tbsp honey
1 tsp red pepper flakes
2 cups cooked rice, for serving
2 Persian cucumbers, sliced
1 tsp sesame seeds, for garnishoptional
1 green onion, sliced, for garnishoptional

12 Ingredients

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Instructions

1
In a small bowl, combine soy sauce, minced garlic, honey, and red pepper flakes. Whisk together to create the glaze.
2
Pat the chicken thighs dry and season both sides with salt and black pepper.
3
Coat the seasoned chicken thighs in cornstarch, ensuring a light, even layer on all sides.
4
In a skillet over medium-high heat, pan-fry the chicken thighs for 4-5 minutes per side, or until golden brown and cooked through.
5
Pour the soy glaze over the chicken in the skillet. Cook for another 1-2 minutes, flipping the chicken to coat it in the thickening sauce.
6
Remove the chicken from the pan and let it rest for a few minutes before slicing into strips.
7
To assemble the meal prep bowls, divide the cooked rice between two containers.
8
Top the rice with the sliced soy-glazed chicken.
9
Add the sliced cucumbers to the side of each container.
10
Garnish with sesame seeds and sliced green onions before sealing.

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Tips & Notes

Pro tips

Pat chicken dry before coating with cornstarch to maximize crispiness and help the glaze adhere.
Don't stir the glaze constantly—let it caramelize for 1–2 minutes over medium-high heat before tossing chicken for a shiny, thick coating.
Slice cucumbers thin and salt them lightly 10 minutes before serving to soften slightly while drawing out excess moisture for better texture.

Substitutions

Boneless, skinless chicken thighs → bone-in thighs (add 5–7 minutes cooking time) or chicken breasts (reduce by 2–3 minutes)
Soy sauce → tamari or coconut aminos (1:1 swap for gluten-free option)
Honey → maple syrup, agave nectar, or brown sugar (1 tbsp, adjust to taste)
Persian cucumbers → English cucumber or regular cucumber (same prep; adjust thickness as desired)

Storage & make-ahead

Store chicken and rice in separate airtight containers for up to 4 days; keep cucumber salad separate and dress fresh to maintain crispness.

Common Questions

Can I use chicken breasts instead of thighs?

Yes, but thighs stay juicier during cooking. If using breasts, reduce cooking time by 2–3 minutes and watch for doneness (165°F internal temp) to avoid drying out.

How long does this keep in the fridge?

Properly stored in airtight containers, the chicken and rice last 4 days. Store the cucumber salad separately and dress it fresh the day of eating to maintain crispness.