Honey Sesame Chicken Meal Prep Recipe

Struggling to find one meal the entire family will eat without a chorus of “eww”? I feel you. The nightly dinner battle is real in my house, too.

That’s why I’m so excited to share our absolute favorite solution: Honey Sesame Chicken Meal Prep. It’s the hero of our week. I promise it’s not another complicated recipe that will leave you with a mountain of dishes. If you love easy, packable meals, you should also try our popular Mason Jar Chicken Burrito Bowls.

This version is simple, packed with flavor, and—most importantly—kid-approved. It’s a healthy lunch or dinner that actually gets eaten. Let’s make your week easier together.

Recipe Overview

• Cuisine: Asian-Inspired
• Category: Meal Prep / Family Dinner
• Prep Time: 15 minutes
• Cook Time: 20 minutes
• Total Time: 35 minutes
• Servings: 4-6

Why Even My Picky Eaters Love This!

My kids went from suspicious to asking for seconds. Here’s the magic trick.

The sauce is the star. It’s sweet from the honey, a little salty, and just so good. Kids love that familiar, friendly flavor. The sesame seeds add a fun crunch without being weird.

Plus, everything is bite-sized! There’s no fighting with a big, scary piece of chicken. It’s all easy to eat, which is a huge win for little ones (and for us parents who are tired of cutting food!).

Our Family-Friendly Ingredient List

I keep my pantry simple. You probably have most of this already.

For the Chicken & Veggies:

• 1.5 lbs boneless, skinless chicken breasts or thighs, cut into bite-sized pieces
• 1 head of broccoli, cut into florets (or a bag of pre-cut!)
• 2-3 carrots, sliced into thin coins
• 2 tablespoons cooking oil (like avocado or olive oil)
• Salt and pepper

For That Amazing Sauce:

• 1/3 cup honey (or pure maple syrup)
• 1/3 cup gluten-free tamari or coconut aminos (this is our soy sauce swap!)
• 2 tablespoons rice vinegar
• 2 cloves garlic, minced (or 1/2 teaspoon garlic powder)
• 1 teaspoon grated fresh ginger (or 1/2 teaspoon ground ginger)
• 1 tablespoon sesame oil
• 1 tablespoon cornstarch or arrowroot powder mixed with 2 tablespoons water

For Serving:

• Cooked rice (white, brown, or cauliflower rice all work)
• Green onions, sliced
• Sesame seeds for sprinkling

How to Get the Kids Involved in Cooking This

Getting them involved makes them more excited to eat it. Trust me on this!

My little ones have two main jobs. First, they’re in charge of sprinkling the sesame seeds and green onions on top. They call it “making it pretty.”

Second, if they’re a bit older, they can help mix the sauce ingredients in a bowl. Let them whisk the honey and tamari together. It’s a simple task that makes them feel proud.

The Full Step-by-Step Instructions

Don’t worry, it comes together fast. Here’s exactly how I do it.

1. Prep everything first. Cut your chicken and veggies. Make your rice according to package directions. Whisk all the sauce ingredients (except the cornstarch slurry) in a small bowl.
2. Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat. Add the chicken pieces, season with a pinch of salt and pepper, and cook for 5-7 minutes until cooked through. Remove the chicken to a clean plate.
3. Add the remaining oil to the pan. Toss in the broccoli and carrots. Cook for 4-5 minutes, until they are bright and just tender-crisp. You want a little bite!
4. Push the veggies to the side of the pan. Pour the sauce into the center. Let it bubble for a minute.
5. Give your cornstarch and water mixture a quick stir, then pour it into the bubbling sauce. Stir constantly! You’ll see it thicken up almost immediately into a glossy, beautiful glaze.
6. Add the cooked chicken back to the pan. Toss everything together until the chicken and veggies are perfectly coated in that sticky, yummy sauce.
7. Take the pan off the heat. Stir in the sesame oil for that final burst of flavor.
8. Serve immediately over rice, or let it cool slightly for meal prep. Top with green onions and sesame seeds.

Fun Twists for Different Tastes

Every family is different. Here’s how we tweak it for ours.

For super sensitive kids, serve the sauce on the side for dipping. Sometimes, just having control makes all the difference.

Want to add more veggies? Try bell peppers or snap peas. For the adults, I’ll sometimes add a sprinkle of red pepper flakes to our bowls for a little kick.

If you’re out of chicken, this sauce is fantastic on meatballs or even tofu cubes. It’s a very forgiving recipe! For another fantastic meal prep idea that’s completely different, check out our easy chicken burrito bowls in a jar.

Storing & Reheating (Perfect for Busy Nights)

This is where the meal prep magic happens. It saves our busy weeknights.

Let the chicken and veggies cool completely. Divide them into meal prep containers with a portion of rice. It will keep in the fridge for up to 4 days.

To reheat, just pop a container in the microwave for 1-2 minutes. You can add a tiny splash of water to keep it moist. It tastes just as good as the day you made it.

Nutrition Notes

• This dish is a great source of lean protein from the chicken.
• Using tamari makes it a gluten-free meal.
• Broccoli and carrots add fiber and vitamins.
• You can control the sugar by adjusting the honey to your taste.
• Using cauliflower rice is a fantastic low-carb option.

FREQUENTLY ASKED QUESTIONS

Can I make this ahead and freeze it?

You can! Freeze the cooled honey sesame chicken (without rice) in an airtight container for up to 2 months. Thaw in the fridge overnight before reheating. I find the fresh-cooked veggies keep their texture better this way.

My child has a nut allergy. Is sesame safe?

This is so important. Sesame is a seed, not a tree nut. However, it is a common allergen. Please check with your doctor if you’re unsure. You can absolutely leave the sesame oil and seeds out—the dish will still be delicious with just the honey garlic sauce.

What can I use instead of cornstarch to thicken the sauce?

Arrowroot powder works exactly the same way. If you need a grain-free option, tapioca starch is another great thickener. Just mix it with cold water before adding it to the hot sauce.

There you have it! Our family’s secret weapon against the “what’s for dinner” panic. It’s a healthy, tasty, and totally doable recipe that brings everyone to the table happily. It’s a perfect addition to your weekly rotation alongside other favorites like our Mason Jar Chicken Burrito Bowls.

I really hope this honey sesame chicken becomes a staple in your home like it is in mine. It takes the stress out of feeding your family good food.

I’d love to know if this was a hit with your family! Please leave a comment and rating below!