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Roasted Sambal and Honey Glazed Chicken

Roasted Sambal and Honey Glazed chicken

Hey hey, beginner home cooks! If you’re trying to eat healthier without giving up bold, delicious flavors (because who wants boring chicken, right?), then this Roasted Sambal & Honey Glazed Chicken is about to rock your meal prep world. It’s savory, spicy, sweet, and totally satisfying—just like your favorite takeout, but made at home with fresh ingredients and good-for-you vibes.

This post may contain affiliate links. Please see our privacy policy for details.

Calories: 382kcal | Carbohydrates: 15g | Protein: 26g | Fat: 24g | Saturated Fat: 6g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 10g | Trans Fat: 0.1g | Cholesterol: 142mg | Sodium: 1279mg | Potassium: 420mg | Fiber: 0.5g | Sugar: 10g | Vitamin A: 201IU | Vitamin C: 6mg | Calcium: 30mg | Iron: 2mg
Roasted Sambal and Honey Glazed chicken
Roasted Sambal and Honey Glazed chicken with sliced cucumbers

Roasted Sambal and Honey Glazed Chicken

This chicken recipe is sweet, spicy, tangy, and roasts to golden perfection in under an hour. Beginner-friendly and better-than-takeout vibes.
No ratings yet
Prep Time 5 minutes
Cook Time 50 minutes
Course dinner, Main Course
Cuisine Asian
Servings 4
Calories 382 kcal

Equipment

  • mixing bowl
  • baking pan

Ingredients
  

  • 4 chicken thighs (bone in)
  • 1/4 cup soy sauce
  • 1 tablespoon fish sauce
  • 2 tablespoon lime juice
  • 2 tablespoon honey
  • 1 tablespoon ginger paste
  • 2 tablespoons minced garlic
  • 2 tablespoons sambal chili paste
  • 1/4 cup red onions (sliced)
  • 1/4 cup cilantro (chopped)

Instructions
 

  • Mix up that flavor bomb marinade: In a medium mixing bowl, whisk together the soy sauce, fish sauce, lime juice, honey, ginger paste, garlic, sambal chili paste, and chopped cilantro. This combo brings the perfect balance of sweet, savory, tangy, and spicy.
  • Marinate the chicken: Add the chicken thighs to the bowl, toss them around until they’re fully coated, and let them soak in all that goodness. Pop it in the fridge for at least 30 minutes (or up to overnight if you’re planning ahead).
  • Roast it up: Preheat your oven to 400°F. Arrange the marinated chicken on a foil-lined or parchment-lined baking sheet. Top it off with sliced red onions. Roast for 40–45 minutes, until the chicken is cooked through and slightly caramelized (internal temp: 165°F).
  • Serve and store: Serve it up with your favorite side—like a crisp cucumber salad, jasmine rice, or even roasted veggies. Store leftovers in airtight containers for the week.

Video

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here.

Nutrition

Calories: 382kcalCarbohydrates: 15gProtein: 26gFat: 24gSaturated Fat: 6gPolyunsaturated Fat: 5gMonounsaturated Fat: 10gTrans Fat: 0.1gCholesterol: 142mgSodium: 1279mgPotassium: 420mgFiber: 0.5gSugar: 10gVitamin A: 201IUVitamin C: 6mgCalcium: 30mgIron: 2mg

Why This Recipe is a Perfect Meal Prep:

  • Simple Ingredients, Big Flavor: You don’t need a long list of fancy ingredients—just pantry basics with a few flavorful upgrades like sambal and fish sauce.
  • Marinade Magic = Maximum Flavor: The marinade does all the heavy lifting. You mix, marinate, roast, and DONE. So easy!
  • Perfect for Meal Prep: This chicken reheats like a dream, making it perfect for weekday lunches or quick dinners.
  • Healthier than Takeout: Less oil, less sugar, more control—without sacrificing the flavors you love from your favorite Asian takeout spot.
  • Customizable Heat Level: Want it milder? Use 1 tablespoon of sambal. Craving more spice? Go bold with 3 tablespoons. You’re the boss.
  • Beginner-Friendly Cooking Method: Roasting is super forgiving—just marinate and bake. No stovetop juggling required.
  • Build Confidence in the Kitchen: Recipes like this help you get comfortable with balancing flavors and working with marinades. You’ll feel like a pro after one round!

The PrepYoSelf Newsletter

Roasted Sambal and Honey Glazed chicken with sliced cucumbers

Recipe Ingredients for Roasted Chicken:

  • Soy Sauce: Soy sauce is the salty, umami-rich base of the marinade. It brings depth and that “savory” satisfaction to the dish—like the comforting flavor you get in stir-fried takeout. It also helps to tenderize the chicken and lock in moisture during roasting.
  • Fish Sauce: Fish sauce adds a punch of umami (that deep, complex savoriness) with just a touch of funk. Don’t let the smell scare you—when it’s cooked, it blends right in and enhances the other ingredients without standing out on its own. It’s like the secret weapon of Southeast Asian cooking!
  • Lime Juice: This gives the marinade a bright, citrusy tang that balances the richness of the chicken and the sweetness from the honey. The acid also helps tenderize the chicken and keeps it juicy and flavorful.
  • Honey: Honey adds natural sweetness and creates that sticky-glazed finish when the chicken roasts. It caramelizes beautifully in the oven and balances out the spice from the sambal chili paste.
  • Ginger Paste: Ginger brings a zesty, slightly peppery note that adds warmth and brightness. It also helps cut through the richness of the soy sauce and chicken, making every bite taste clean and fresh.
  • Minced Garlic: Garlic gives the dish a bold, savory backbone and layers in even more depth. When it roasts with the chicken, it becomes mellow and slightly sweet—pure flavor heaven.
  • Sambal Chili Paste: Sambal is where the heat comes in! It’s a chili-based condiment that’s spicy, tangy, and just a little garlicky. It gives this dish that fiery edge and makes it super satisfying for anyone who loves a kick of spice (think spicy takeout wings or Korean BBQ).
  • Red Onions (Sliced): Red onions add a sweet, mellow sharpness once roasted. They soften up beautifully in the oven and soak up the marinade flavors, adding a subtle crunch and color to each bite.
  • Cilantro (Chopped): Fresh cilantro adds an herby, slightly citrusy pop of freshness that brightens the whole dish. It’s the perfect contrast to the sweet, salty, and spicy marinade, and it ties everything together with a fresh finish.
Roasted Sambal and Honey Glazed chicken

How to Make Roasted Sambal and Honey Glazed Chicken

  1. Make the marinade: In a medium mixing bowl, combine the soy sauce, fish sauce, lime juice, honey, ginger paste, minced garlic, sambal chili paste, and chopped cilantro. Stir everything together until it’s well mixed—this is your marinade, and it’s packed with flavor!
  2. Marinate the chicken: Place the chicken thighs into the bowl with the marinade. Use a spoon or clean hands to coat each piece of chicken thoroughly, making sure every part is covered. Cover the bowl with a lid or plastic wrap and place it in the refrigerator. Let it marinate for at least 30 minutes, but if you have time, let it sit for a few hours or even overnight for deeper flavor.
  3. Prep for roasting: When you’re ready to cook, preheat your oven to 400°F. Line a baking sheet with parchment paper or foil (this makes cleanup easier), and lightly coat it with oil or nonstick spray to prevent sticking.
  4. Roast the chicken: Remove the chicken from the marinade and arrange the pieces on the baking sheet, leaving a little space between each piece so they cook evenly. Pour a little extra marinade over the top if you’d like extra glaze. Top it off with sliced red onions. Place the tray in the oven and roast for 40 to 45 minutes, or until the chicken is golden brown on the outside and reaches an internal temperature of 165°F (you can check this with a meat thermometer inserted into the thickest part of the thigh).
  5. Serve and store: Once done, let the chicken rest for about 5 minutes before serving—this helps keep it juicy. Enjoy it right away with your favorite side dish like a cucumber salad, steamed rice, or roasted veggies. If you’re meal prepping, let the chicken cool before storing it in airtight containers in the fridge. It will stay fresh for up to 4 days.

Roasted Sambal and Honey Glazed chicken with sliced cucumbers

Meal Prep Pairing Tips for Sambal Glazed Roasted Chicken

  • Fresh Cucumber Salad: This dish loves a cooling side to balance the heat from the sambal. Slice up some cucumbers, toss with a splash of rice vinegar, a pinch of sugar, and a sprinkle of sesame seeds or chopped herbs like mint or cilantro. Boom—fresh, crunchy, and refreshing!
  • Roasted or Steamed Veggies: Think broccoli, carrots, green beans, or bell peppers. Roasting veggies with a little olive oil and salt brings out their natural sweetness, which pairs perfectly with the bold, spicy chicken.
  • Mixed Greens Salad with Asian-Inspired Dressing: Keep it light and crunchy with a simple salad of spring greens, shredded cabbage, or spinach. Whisk up a dressing using lime juice, honey, soy sauce, and olive oil.
  • Top with Crunch – Crushed Peanuts or Toasted Sesame Seeds: Sprinkle your bowls with some chopped peanuts or sesame seeds for added texture and nutty flavor.

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Frequently Asked Questions

What is sambal chili paste, and where can I find it?

Sambal is a spicy Southeast Asian chili paste made from ground chilies, garlic, vinegar, and salt. It adds a bold kick of heat and flavor to this recipe. You can usually find it in the international or Asian section of your grocery store, or at any Asian market.


Can I use boneless, skinless chicken instead of thighs with bone and skin?

Yes! Boneless, skinless chicken thighs or breasts will work just fine. Just adjust the cooking time slightly—boneless cuts usually take about 25–30 minutes to cook through at 400°F. Always check for doneness with a meat thermometer (aim for 165°F internal temp).


Can I make this chicken in the air fryer instead of the oven?

Yes, and it turns out amazing! The air fryer gives the chicken a beautifully crisp outside while keeping it juicy inside—plus it cooks faster than the oven. Set your air fryer to 360°F (190°C). This is the sweet spot for cooking chicken thighs evenly without burning the glaze. Cook the marinated chicken thighs for 18–22 minutes, flipping halfway through. Start checking at 18 minutes, and make sure the internal temperature reaches 165°F.

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Spicy Cilantro Beef Stir Fry

sliced beef stir fry with cilantro and red chili sauce

Hey, home chefs! If you’ve been craving that spicy, saucy, sizzling beef from your favorite takeout spot but want to keep things healthier and easier, this recipe is for you. Today, we’re making Spicy Cilantro Beef Stir Fry — a quick and simple dish that’s packed with flavor, minimal ingredients, and perfect for meal prep.

This is a no-fuss, bold, and satisfying recipe that’ll have you skipping the delivery app and feeling proud of your homemade skills. Let’s get cooking!

This post may contain affiliate links. Please see our privacy policy for details.

Calories: 549kcal | Carbohydrates: 4g | Protein: 31g | Fat: 45g | Saturated Fat: 15g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 22g | Trans Fat: 2g | Cholesterol: 121mg | Sodium: 622mg | Potassium: 562mg | Fiber: 1g | Sugar: 1g | Vitamin A: 279IU | Vitamin C: 6mg | Calcium: 45mg | Iron: 4mg

sliced beef stir fry with cilantro and red chili sauce

sliced beef stir fry with cilantro and red chili sauce

Spicy Cilantro Beef Stir Fry

This Spicy Cilantro Beef Stir Fry is a quick, beginner-friendly meal packed with bold, fresh flavors and perfect for easy meal prep.
No ratings yet
Prep Time 5 minutes
Cook Time 10 minutes
Course dinner, Main Course
Cuisine Asian
Servings 2
Calories 549 kcal

Equipment

  • knife
  • cutting board
  • wok or skillet

Ingredients
  

Beef

  • 12 oz beef (thinly sliced: sirloin, flank, or rib eye)
  • 1/4 cup green onions (chopped)
  • 1/4 cup cilantro (chopped)
  • 1 teaspoon olive oil

Chili sauce

  • 1 tablespoon garlic chili oil
  • 1 tablespoon sambal chili paste
  • 1 tablespoon soy sauce
  • 1 tablespoon lime juice
  • 1 teaspoon sesame oil

Instructions
 

  • Prep Your Ingredients: Before you start cooking, make sure to prep all your ingredients: chop the green onions and cilantro, thinly slice the beef, and mix the chili sauce ingredients — garlic chili oil, sambal paste, soy sauce, lime juice, and sesame oil — in a small bowl, then set it aside.
  • Sauté the Beef: Heat up your skillet on high and drizzle in the olive oil. Once it’s hot, add the sliced beef. Stir-fry it for about 3–4 minutes or until it’s fully cooked and browned.
  • Add Green Onions: Toss in the chopped green onions and cook for another minute, just until they soften and become fragrant.
  • Finish with the Sauce: Turn off the heat. While the pan is still hot, drizzle in your pre-mixed spicy chili sauce. Stir well to coat the beef evenly.
  • Garnish and Serve: Sprinkle fresh cilantro over the top and give everything one last gentle toss.
  • Meal Prep & Enjoy!: For meal prep and easy enjoyment, portion the stir fry with your choice of sides: go with steamed rice for a classic takeout-style bowl, toss it with noodles if you’re craving a quick chow mein vibe, or serve it in fresh lettuce wraps for a lighter, low-carb option.

Video

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here.

Nutrition

Calories: 549kcalCarbohydrates: 4gProtein: 31gFat: 45gSaturated Fat: 15gPolyunsaturated Fat: 3gMonounsaturated Fat: 22gTrans Fat: 2gCholesterol: 121mgSodium: 622mgPotassium: 562mgFiber: 1gSugar: 1gVitamin A: 279IUVitamin C: 6mgCalcium: 45mgIron: 4mg

Why You’ll Love This Recipe (Especially If You’re a Beginner!)

  • Beginner-friendly & fast — Ready in under 20 minutes, no complicated steps!
  • Simple, familiar ingredients — You might already have most of these in your pantry.
  • Big takeout flavors, homemade health — Get that satisfying spicy-saucy hit without the heavy oils and sodium overload.
  • Meal prep perfection — Stays delicious for up to 3 days in the fridge.
  • Flexible pairings — Rice, noodles, or lettuce wraps — your choice!
  • Builds cooking confidence — Mastering stir fry is a gateway to endless easy dinners.
  • Fresh herbs = flavor bomb — The cilantro and green onions brighten up the whole dish.

The PrepYoSelf Newsletter

Simple Ingredients for Beef Stir Fry

  • Beef: Beef is the star of this dish! Thin slices cook super fast, which is perfect for busy days or meal prep. It also soaks up the bold flavors of the chili sauce beautifully. I recommend using flank steak or sirloin because they’re tender and flavorful without needing too much work
  • Green Onions: Green onions bring a light, slightly sweet sharpness that balances the richness of the beef. As they cook, they soften and add a mellow onion flavor that brightens the dish without overpowering it.
  • Cilantro: Fresh cilantro adds a burst of freshness right at the end. It cuts through the heat and richness, giving the dish a bright, herby finish. Cilantro is perfect here because it complements spicy flavors and adds that “fresh from the kitchen” vibe.
  • Olive Oil : This helps to sear the beef and carry all the flavors evenly across the dish. Olive oil is a healthier fat option and keeps things simple without competing with the bold chili sauce.
  • Garlic Chili Oil: Adds heat and a rich garlicky flavor that seeps into the beef. Garlic chili oil is a flavor powerhouse that makes this dish taste like it came from a sizzling hot wok at your favorite spot.
  • Sambal Chili Paste: Gives an extra layer of spicy depth and texture. Sambal brings both heat and a slight tang, which wakes up your taste buds!
  • Soy Sauce: Brings that deep umami flavor (umami is the “savory” taste that makes dishes feel hearty). It seasons the beef perfectly while balancing the spice.
  • Lime Juice: The acidity from the lime cuts through the heat and richness, brightening up the whole dish. Fresh lime juice adds that zesty pop that keeps you coming back for another bite.
  • Sesame Oil: Just a small drizzle gives the dish a toasty, nutty aroma that pairs beautifully with the soy sauce and chili flavors. It’s the secret ingredient that makes everything taste just a little more special.

sliced beef stir fry with cilantro and red chili sauce

How to prepare Spicy Cilantro Beef Stir Fry

  1. Prep your ingredients first (mise en place!): Before you start cooking, get everything ready. Slice your beef thinly against the grain — this keeps the meat tender. Chop the green onions and cilantro and set them aside. In a small bowl, mix together all the ingredients for the chili sauce: garlic chili oil, sambal chili paste, soy sauce, lime juice, and sesame oil. Give it a quick stir so it’s ready to go!
  2. Heat up your pan: Place a skillet or large pan on the stove over high heat. Let it get nice and hot — this helps to sear the beef quickly and lock in those juicy flavors.
  3. Cook the beef: Add the olive oil to your hot skillet. Once the oil is shimmering (but not smoking), add the sliced beef in a single layer. Let it sear for about 1-2 minutes before stirring. Stir-fry the beef until it’s fully cooked through and slightly browned at the edges. This should take about 3-4 minutes total, depending on how thin your slices are.
  4. Add the green onions: Toss in your chopped green onions and stir them into the beef. Cook for about 1-2 minutes until they soften and become fragrant. You’ll notice the onions get a little glossy — that’s your sign they’re just right!
  5. Turn off the heat and add the sauce: Once your beef and onions are cooked, turn off the heat completely. Drizzle in your prepared chili sauce. The residual heat from the pan will warm the sauce and help it coat the beef without overcooking it or making it too salty.
  6. Finish with fresh cilantro: Sprinkle the chopped cilantro over the dish and give everything a gentle stir. This final step brightens up the whole dish and adds that fresh, herby flavor.
  7. Serve and enjoy!: Serve your spicy cilantro beef stir fry with steamed rice, noodles, or scoop it into lettuce wraps for a low-carb, fresh option. It’s also great for meal prep — just portion it out into containers for easy grab-and-go meals during the week.

sliced beef stir fry with cilantro and red chili sauce

Meal Prep Tips for Beef Stir Fry

  • Steamed Jasmine Rice: A classic and comforting base. Jasmine rice has a slightly floral aroma that pairs beautifully with the bold chili sauce and juicy beef. Cook a big batch at the start of the week, portion it out, and you’ve got instant meal prep magic.
  • Brown Rice or Quinoa for Extra Fiber: If you want to up your fiber game and feel fuller longer, swap in brown rice or quinoa. These options add a nutty flavor and a little extra chew, making each bite more satisfying.
  • Fresh Lettuce Wraps (Low-Carb Option!): For a lighter, low-carb twist, serve your stir fry in crisp lettuce leaves like romaine or butter lettuce. It’s crunchy, refreshing, and feels like a restaurant-worthy wrap!
  • Noodles for a Takeout Feel: Toss some soba noodles, rice noodles, or even whole wheat spaghetti with a drizzle of sesame oil and lime juice for a full “noodle bowl” experience. Perfect for that comfort food craving.
  • Stir-Fried Veggie Medley: Bulk up your meals with quick stir-fried veggies. Try broccoli, bell peppers, snap peas, or carrots. They add color, crunch, and extra nutrients to balance the spice of the beef.
  • Pickled Veggies or Kimchi for a Flavor Pop: A spoonful of pickled cucumbers, carrots, or even kimchi adds a tangy, fermented kick that balances the rich, spicy beef beautifully. Plus, they’re gut-friendly!

sliced beef stir fry with cilantro and red chili sauce

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Frequently Asked Questions

What cut of beef should I use for stir fry?

Great question! Look for cuts that are tender and cook quickly. Flank steak, sirloin, or even ribeye work well. Just make sure to slice it thinly against the grain — this helps keep the beef tender, not chewy.


Can I make this dish less spicy?

Yes! If you prefer a milder heat, you can reduce or skip the sambal chili paste and use less garlic chili oil. You’ll still get tons of flavor from the soy sauce, lime juice, and sesame oil.


Can I swap the beef for another protein?

Totally! Thinly sliced chicken breast, shrimp, or even tofu work beautifully with this sauce. Just adjust the cooking time depending on your protein.

Posted on

April 14 Weekly Meal Plan

lemon tilapia with roasted broccoli and barley

Learn to Use Our Meal Plan Tool

Discover how to simplify your meal planning process!

Welcome aboard if you’re new! Our meal planning tool is your personalized meal prep assistant –  you can tweak your serving sizes or skip some recipe options, it’s all in your hands! Our meal plans are meant to be a guide, so feel free to use all recipes or just a few to get you started!  Click on each recipe to learn more prep tips. Enjoy the meals at your pleasure, but here’s an example of how we plan out the meals during the week:

Breakfast Lunch Dinner
Mon

Sweet Potato Pancakes Honey Dijon Chicken Salad Baked Tilapia with Broccolini
Tues Spinach and Cheese Omelete BBQ Beef Sliders One Pot Chicken Marinara
Wed Sweet Potato Pancakes Honey Dijon Chicken Salad Baked Tilapia with Broccolini
Thurs Spinach and Cheese Omelete BBQ Beef Sliders One Pot Chicken Marinara
The meal plans are designed to serve one person and account for 4 days. This is so that you can enjoy it at it’s best quality and also allows room for flexibility just in case you get takeout or eat out during the week.

Set Your Pace

  • If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
  • If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
  • Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

Chopping and Prepping Ingredients:

  1. Before you start cooking, chop, measure, and prep all your ingredients. This will make the cooking process smoother
  2. Review your recipes and gather all of your cooking pans and utensils.

Cooking Phase 1: Start with Instant Pot Recipes

  1. Instant Pot Chopped Beef Sliders: Add ingredients to the Instant Pot and set to cook (about 25 mins total). Once done, shred beef and set aside for assembly.
  2. While Instant Pot is working, start the oven recipes.

Cooking Phase 2: Oven Recipes

  1. Lemon Pepper Tilapia: Season and lay out on a sheet pan, along with the broccolini.
  2. Dijon Chicken for Kale Salad: Marinate and lay out on a separate pan (or use the same pan if space allows).
  3. Bake both at 400F: Be sure to set a timer to check on the cook times.

Cooking Phase 3: Stove Top Recipes:

  1. Barley: Cook it according to the packaged instructions.
  2. Chicken Marinara (One-Pot): Cook chicken first, add sauce, and simmer.
  3. Sweet Potato Pancakes: Mix batter, heat pan, and cook pancakes (batch cooking recommended)
  4. Spinach and Cheese Omelette: Cook last to keep fresh, or make ahead and store.

Final Steps:

  1. Storage: Once all the dishes are fully cooked, plate everything into individual containers. Allow them to cool to room temperature before placing them in the refrigerator for storage. This will keep your meals fresh and ready to enjoy throughout the week.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

  • Evenly divide meals according to the serving size
  • Let all items cool before placing them in the refrigerator
  • Keep all items refrigerated under 40F until ready to eat or reheat
  • Breakfast: Both can be reheated in the microwave, serve the blueberries chilled
  • Lunch: You can reheat the proteins in the microwave, serve the salad ingredients and coleslaw chilled
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Sweet Potato Pancakes: Use canned pumpkin puree instead of sweet potato for a quicker option.
  • Spinach and Cheese Omelette: Serve with avocado slices for healthy fats and extra creaminess.
  • Grilled Dijon Chicken Kale Salad: Use rotisserie chicken if short on time.
  • Instant Pot Chopped Beef Sliders: Add pickles for crunch and acidity.
  • Lemon Pepper Tilapia: Substitute with cod or salmon if preferred.
  • One Pot Chicken Marinara: Serve over zucchini noodles or whole wheat pasta for variety.
  • Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

  • Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
  • Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal
  • Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

Helpful Resources

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Supplemental
Snacks

Snacks to fuel you throughout the day

Showcase 2

Kitchen
Equipment

Recommended Kitchen Tools & Cooking Utensils

Showcase 3

Grocery Pantry
Staples

Always be ready by stocking up on these items

Common Kitchen Terms

Common Kitchen Terms

Get up to speed with those fancy cooking terms

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Chicken and Cabbage Pancakes (Okonomiyaki)

cabbage pancakes

Hey meal prep fam! Today, I’m sharing one of my favorite easy, high-protein, veggie-packed recipes — a chicken & cabbage pancake inspired by the flavors of Japanese Okonomiyaki! It’s perfect for your weekly meal prep. Savory, satisfying, and totally customizable. Let’s get into it!

This post may contain affiliate links. Please see our privacy policy for details.

Calories: 129kcal | Carbohydrates: 6g | Protein: 9g | Fat: 8g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.03g | Cholesterol: 106mg | Sodium: 177mg | Potassium: 269mg | Fiber: 1g | Sugar: 2g | Vitamin A: 1539IU | Vitamin C: 22mg | Calcium: 29mg | Iron: 1mg

cabbage pancakes

cabbage pancakes

Chicken and Cabbage Pancakes (Okonomiyaki)

These savory, veggie-packed Chicken and Cabbage Pancakes are a fun, meal-prep-friendly twist on Japanese okonomiyaki, perfect for using up leftover ingredients and adding global flavor to your weekly meals!
No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course Main Course
Cuisine Asian
Servings 4
Calories 129 kcal

Equipment

  • knife
  • cutting board
  • wok

Ingredients
  

  • 1/4 cup baby carrots (thinly sliced)
  • 1/4 cup red bell peppers (thinly sliced)
  • 1.5 cups shredded cabbage
  • 1/2 cup ground chicken (pre-cooked)
  • 2 eggs
  • 2 tablespoons flour
  • 1 teaspoon fish sauce
  • 1 tablespoon olive oil
  • cilantro (optional garnish)

Instructions
 

  • Prep the veggies: Heat your pan over medium-high and add a little olive oil. Toss in the sliced carrots, bell peppers, and cabbage. Sauté for 3–5 minutes until softened. Remove from heat and let the veggies cool to room temp — this step helps avoid scrambling the eggs later!
  • Mix it up: In a large bowl, crack in your eggs and whisk until smooth. Add in the cooled veggie mix, cooked ground chicken, fish sauce, and flour. Mix everything until well combined.
  • Cook the pancakes: Reheat your pan to medium-high heat and lightly oil it. Scoop about ½ cup of your mixture and pour it into the pan, shaping it into a 4-inch circle. Cook for about 3–4 minutes until the bottom is golden brown, then flip and cook for another 1–2 minutes until perfectly golden.
  • Repeat and serve: Add more oil to the pan as needed and repeat with the rest of the batter. Serve hot, or let them cool and portion them out into your meal prep containers!
  • Optional finish: Top with fresh cilantro for a pop of color and herby flavor. Bonus points if you drizzle a little sriracha mayo or soy drizzle for extra flair!

Video

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here.

Nutrition

Calories: 129kcalCarbohydrates: 6gProtein: 9gFat: 8gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 0.03gCholesterol: 106mgSodium: 177mgPotassium: 269mgFiber: 1gSugar: 2gVitamin A: 1539IUVitamin C: 22mgCalcium: 29mgIron: 1mg

What Makes These Cabbage Pancakes Great for Meal Prep?

Leftover Makeover Magic: Got random cooked ground chicken? Half a bell pepper? A sad bag of shredded cabbage? Boom. This recipe gives your leftovers a delicious second life. Nothing wasted, everything elevated!
Veggie Drawer Clean-Out Champion: Let’s be real — we all have those lonely veggies in the fridge. This dish is the perfect way to toss in whatever you’ve got: carrots, bell peppers, even a handful of spinach or zucchini. Flexibility is the name of the game.
Protein-Packed for the Win: Thanks to the eggs and chicken, these pancakes are seriously satisfying. They’ll keep you full and energized, whether it’s a quick lunch between meetings or post-workout fuel.
Global Flavors: Inspired by Japanese Okonomiyaki, this recipe is an easy way to explore international flavors right from your own kitchen. That little splash of fish sauce brings all the umami goodness!
Elevates Your Cooking Skills: If you’re looking to build your kitchen confidence, this recipe is perfect. You’ll master basic sautéing, whisking, and pan-frying — all while impressing yourself with a globally-inspired dish!

The PrepYoSelf Newsletter

Let’s Talk Ingredients (and a Bite of Okonomiyaki History!):

Okonomiyaki is a beloved Japanese savory pancake, often called a “Japanese pizza” or “Japanese pancake,” but honestly — it’s in a category of its own! The word okonomi means “how you like it,” and yaki means “grilled” or “cooked.” So it’s a totally customizable dish, born out of using what’s on hand. Our version keeps that spirit alive but makes it meal-prep friendly! Now, let’s get into why each ingredient works so well together in this dish:

  • Baby Carrots (Thinly Sliced): Carrots add a subtle sweetness and a nice bite to balance the savory elements. Plus, they’re full of color and crunch, which makes these pancakes extra satisfying — and they hold up well in the fridge, making them perfect for meal prep.
  • Red Bell Peppers (Thinly Sliced): Not only do bell peppers brighten up the pancake with their vibrant color, but they also bring a mild sweetness and a little natural moisture that keeps the pancakes from feeling too heavy. Bonus: they’re loaded with vitamin C!
  • Shredded Cabbage: Cabbage is the heart and soul of traditional okonomiyaki! It gives the pancake structure, adds bulk without heaviness, and turns wonderfully tender when cooked. Plus, it’s budget-friendly and great for clearing out your veggie drawer.
  • Cooked Ground Chicken: This is where we bring in a hearty dose of protein. Using pre-cooked ground chicken saves time, and it absorbs all the flavors from the veggies and seasonings beautifully. You can also swap in whatever cooked meat you have on hand!
  • Eggs: Eggs act as the binder that holds everything together. They give the pancakes structure and a light, fluffy texture on the inside while helping them crisp up perfectly on the outside.
  • Flour: A little bit of flour helps thicken the batter just enough to keep the pancakes cohesive. It gives them that lovely chewy bite, reminiscent of the classic okonomiyaki texture.
  • Fish Sauce: Fish sauce is the secret umami bomb in this dish! Just a teaspoon brings depth and a savory note that makes these pancakes taste like they’ve been cooking for hours. If you’re new to it, trust the process — it won’t taste fishy, just deliciously rich.
  • Olive Oil: We use olive oil to sauté the veggies and cook the pancakes to a beautiful golden brown. It adds a light, fruity flavor and ensures a crispy edge that makes each bite super satisfying.
  • Cilantro (Optional Garnish): Cilantro adds a burst of freshness that contrasts beautifully with the warm, savory flavors of the pancake. Totally optional, but highly recommended if you love a fresh herbal finish!

cabbage pancakes

Easy Recipe Steps for Cabbage Pancakes

  1. Heat a non-stick pan over medium-high heat and add the olive oil. Once the oil is hot, add the sliced baby carrots, red bell peppers, and shredded cabbage. Sauté the vegetables for about 3 to 5 minutes, stirring occasionally, until they soften and the cabbage starts to wilt. Remove the cooked vegetables from the pan and let them cool to room temperature on a plate or in a bowl.
  2. In a large mixing bowl, crack the eggs and whisk them until the yolks and whites are fully combined. Add the cooked ground chicken, the cooled vegetable mixture, fish sauce, and flour to the bowl. Stir everything together well until you have a thick, evenly combined batter.
  3. Heat the same pan again over medium-high heat, and if needed, add a little more oil to lightly coat the bottom. Use a small ladle or about ½ cup of the batter and pour it into the pan. Gently spread it out to form a circle about 4 inches in diameter.
  4. Let the pancake cook undisturbed for about 3 to 4 minutes, or until the bottom is golden brown and you see the edges starting to set. Carefully flip the pancake using a spatula, and cook for another 1 to 2 minutes until the other side is golden brown and the pancake is cooked through.
  5. Repeat the process with the remaining batter, adding a little more oil to the pan as needed to prevent sticking and ensure even browning.
  6. Serve warm, and if you like, garnish with fresh cilantro for a bright, herby finish!

cabbage pancakes

Meal Prep Pairing Tips:

Add a Simple Grain for Balance: Pair your pancakes with a side of steamed rice (white, brown, or even cauliflower rice for a lower-carb option). The rice soaks up any sauces you drizzle and rounds out the meal with comforting carbs.

Sauce It Up: Okonomiyaki is traditionally topped with a tangy, sweet-savory sauce. For meal prep, pack a little container of soy sauce, sriracha mayo, or a quick mix of ketchup + Worcestershire + a touch of honey for that signature flavor boost!

Fresh Crunch on the Side: Add some pickled veggies or a quick cucumber salad. The acidity and freshness balance the richness of the pancakes and help cleanse your palate between bites.

Boost with Extra Protein: If you want to up the protein game, toss in a boiled egg or a few edamame pods on the side. Great for keeping you full and energized, especially for lunch!

Add Citrus or Herbs for Brightness: Pack a wedge of lime or sprinkle fresh cilantro or green onions over your pancakes before eating. That fresh hit of citrus or herbs will wake up the flavors beautifully.

Portion for Grab-and-Go: Store the pancakes in single-serving containers so you can just grab one or two for a snack or pack them as a main for lunch. They reheat well in a pan or microwave!

Pair with a Light Broth Soup:If you’re into a cozy combo, pair your pancakes with a light miso soup or a clear vegetable broth. It makes the meal feel complete and super comforting — like a bento box at home.

cabbage pancakes

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Air Fryer Shrimp and Pineapple Kebabs

shrimp and corn

Sheet Pan Shrimp with Cauliflower and Corn

salmon salad

Salmon Salad Stuffed Avocado

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Frequently Asked Questions

How long do these pancakes last in the fridge?

They’ll stay fresh for about 3–4 days when stored in an airtight container. Pro tip: Place a small sheet of parchment between them to prevent sticking!


Can I make this gluten-free?

Absolutely! Swap the all-purpose flour for a gluten-free blend or even rice flour, which keeps it light and crispy — bonus, rice flour is closer to traditional Japanese okonomiyaki style.


What other proteins work besides ground chicken?

Tons of options! Try cooked shrimp, shredded rotisserie chicken, turkey, or even crumbled tofu. It’s a great way to use up leftovers.

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Easy Sausage and Cabbage Skillet

sausage and cabbage skillet

If you’re looking for a quick, beginner-friendly meal that’s full of flavor and nutrients, this Sausage and Cabbage Skillet is a must-try! Using pre-cooked chicken sausage and thinly sliced veggies keeps the prep simple and the cook time fast. It’s packed with protein, fiber, and comforting spices to keep you full and energized. Whether you’re meal prepping for the week or whipping up a fast dinner, this one-pan dish makes healthy eating easy and delicious.

This post may contain affiliate links. Please see our privacy policy for details.

Calories: 322kcal | Carbohydrates: 13g | Protein: 19g | Fat: 23g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 80mg | Sodium: 1480mg | Potassium: 197mg | Fiber: 3g | Sugar: 5g | Vitamin A: 2681IU | Vitamin C: 29mg | Calcium: 45mg | Iron: 2mg

sausage and cabbage skillet

sausage and cabbage skillet

Easy Sausage and Cabbage Skillet

This easy sausage and cabbage skillet is a quick, beginner-friendly meal prep recipe packed with protein, veggies, and bold flavor.
No ratings yet
Prep Time 5 minutes
Cook Time 10 minutes
Course Main Course
Cuisine American
Servings 2
Calories 322 kcal

Equipment

  • knife
  • cutting board
  • skillet

Ingredients
  

  • 8 oz pre-cooked chicken sausage (Marketside Chipotle and Monterey Jack Cheese Chicken Sausage, 2 links)
  • 1/4 cup white onions (diced)
  • 1/4 cup baby carrots (thinly sliced)
  • 2 cup green cabbage (sliced)
  • 1/2 cup water
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon Italian seasoning
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon olive oil

Instructions
 

  • Prep first! Chop your onions, slice the carrots thin so they cook fast, slice up the cabbage, and cut the sausage into rounds. Pro tip: thinner slices = faster cooking = less time in the kitchen.
  • Heat up a skillet on medium-high heat and drizzle in your olive oil.
  • Toss in the diced onions and thinly sliced carrots. Sauté them for 2–3 minutes until they start to soften and smell amazing.
  • Sprinkle in your garlic powder, Italian seasoning, salt, and pepper. Add the sliced cabbage and pour in the water to help everything steam. Stir it up!
  • Cook the cabbage until it softens and becomes tender (about 5–7 minutes).
  • Finally, toss in the pre-cooked chicken sausage slices and stir for another 3–5 minutes until the sausage is warmed through and your skillet is bursting with flavor.
  • Serve it up or pack it into your meal prep containers for later!

Video

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here

Nutrition

Calories: 322kcalCarbohydrates: 13gProtein: 19gFat: 23gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 80mgSodium: 1480mgPotassium: 197mgFiber: 3gSugar: 5gVitamin A: 2681IUVitamin C: 29mgCalcium: 45mgIron: 2mg

Why This Recipe Is PERFECT For Beginner Meal Preppers:

Pre-cooked sausage = timesaver!  No need to worry about undercooked meat — it’s already cooked, you’re just heating it up.
Thinly sliced veggies cook FAST. Thin carrots and cabbage soften in minutes, cutting down your cooking time big time.
Minimal chopping required. We’re keeping it simple with just a few easy-to-handle ingredients.
One pan wonder. Fewer dishes = less cleanup = a happier you.
Big on flavor, light on effort. Thanks to that chipotle sausage and Italian seasoning, you get bold, smoky, and savory vibes without fancy techniques.
Meal prep-friendly! This dish stores and reheats like a dream. Make it once, enjoy it all week.
Balanced and nourishing. Protein + fiber-packed veggies + healthy fats from olive oil = a meal that fuels your day and keeps you satisfied.

The PrepYoSelf Newsletter

Ingredient Breakdown: Why This Combo Works (For Flavor and Health!)

  • Pre-cooked Chicken Sausage: Since it’s already cooked, this saves you tons of time and cooking steps! Just slice and heat. It’s a good source of protein to keep you feeling full and satisfied. Plus, this variety has a little spicy kick from the chipotle and extra flavor from the cheese, so you get bold taste without needing a complicated sauce.
  • White Onions: Onions add natural sweetness and depth of flavor to balance the spice of the sausage. Onions are low in calories but rich in antioxidants and compounds that may support heart health and immunity. Plus, they make your kitchen smell amazing when cooking!
  • Baby Carrots: Carrots add a natural sweetness and a pop of color. Slicing them thinly helps them cook faster and evenly. Loaded with beta-carotene (hello, Vitamin A!), carrots are great for supporting healthy vision and skin.
  • Cabbage: Cabbage bulks up the dish, making it super hearty and filling, without being heavy. It soaks up the flavors of the sausage and seasoning beautifully. Cabbage is rich in fiber for digestive health, plus vitamins C and K for immune support and bone health.
  • Water: Helps steam the cabbage and carrots so they cook through faster and become tender. Okay, water isn’t adding nutrients, but it’s helping you cook with less oil and maintain moisture in the dish!
  • Garlic Powder: Brings in a warm, savory flavor that compliments both the sausage and the veggies. Garlic contains compounds that support heart health and immune function. Plus, it adds flavor without extra calories.
  • Italian Seasoning: A simple, all-in-one herb blend that brightens the dish and adds depth.

sausage and cabbage skillet

Easy Steps to Make Sausage and Cabbage Skillet

  1. Chop and prep your ingredients first. Dice your white onions into small pieces for even cooking. Slice the baby carrots thinly — this helps them soften quicker in the pan.
    Slice the cabbage into thin strips. Cut your pre-cooked chicken sausage into round slices about ¼ inch thick.
  2. Heat up your skillet. Place your skillet on the stove over medium-high heat. Add 1 tablespoon of olive oil and let it warm up for about 30 seconds until it shimmers. This means it’s ready!
  3. Sauté the onions and carrots. Add the diced onions and sliced carrots to the skillet.
    Stir occasionally and cook for about 2–3 minutes, until the onions turn slightly translucent and the carrots start to soften.
  4. Add seasoning and cabbage. Sprinkle in the garlic powder, Italian seasoning, salt, and pepper. Add the sliced cabbage on top.
    Pour in the ½ cup of water to help steam the veggies and keep them from sticking.
    Stir everything together well so the seasonings coat all the veggies evenly.
  5. Cook the cabbage. Let the mixture cook for about 5–7 minutes, stirring occasionally.
    You’ll see the cabbage soften and shrink down as it cooks — that’s perfect!
  6. Add your sliced chicken sausage to the skillet. Stir well and cook for another 3–5 minutes, just until the sausage is heated through. Since it’s pre-cooked, you’re just warming it up and letting the flavors come together.
  7. Serve and enjoy! Once everything is hot and the veggies are tender, remove from heat.

sausage and cabbage skillet

Healthy Meal Prep Pairing Tips for Your Sausage & Cabbage Skillet

  • Add a Complex Carb for Energy: Your body needs carbs for energy, especially if you’re prepping lunches to power through busy days. Ideas: Brown rice, quinoa, whole grain pasta, or roasted sweet potatoes. These will soak up the tasty juices from the skillet and keep you full longer.
  • Include a Fresh Side Salad or Crunchy Veggies: Adding fresh veggies boosts fiber, hydration, and gives your meal a refreshing crunch. Ideas: Pair with a simple cucumber and tomato salad, or snack on raw bell peppers, celery, or sugar snap peas on the side.
  • Top with a Healthy Fat Boost (Optional but Awesome): Healthy fats help with nutrient absorption (especially all that vitamin A from the carrots!). Ideas: Add sliced avocado when you’re ready to eat, sprinkle some sunflower seeds, or drizzle a little extra olive oil.
  • Add a Simple Sauce or Dressing for Variety: It keeps things exciting so you don’t get bored mid-week! Ideas: A light vinaigrette, a squeeze of lemon juice, or even a little mustard-based dressing can brighten up the dish

sausage and cabbage skillet

Similar Recipes

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Frequently Asked Questions

Can I add more vegetables?

Heck yes! This recipe is super flexible. Try adding bell peppers, zucchini, mushrooms, or spinach. Just slice them thinly so they cook at the same speed.


How do I know when the cabbage is cooked?

Great question! The cabbage is ready when it turns soft, slightly translucent, and easy to chew. It should still have a tiny bit of bite for texture.


Is this recipe spicy?

The sausage has a gentle kick from the chipotle, but it’s not overwhelmingly spicy. If you prefer no heat, go with a milder sausage. If you love spice, feel free to add red pepper flakes!

Posted on

April 7 Weekly Meal Plan

rectangular wooden plate with small bite size chicken pieces, sliced red bell peppers, and honey mustard applesauce. Next to it is a round plate with chicken tacos

Learn to Use Our Meal Plan Tool

Discover how to simplify your meal planning process!

Welcome aboard if you’re new! Our meal planning tool is your personalized meal prep assistant –  you can tweak your serving sizes or skip some recipe options, it’s all in your hands! Our meal plans are meant to be a guide, so feel free to use all recipes or just a few to get you started!  Click on each recipe to learn more prep tips. Enjoy the meals at your pleasure, but here’s an example of how we plan out the meals during the week:

Breakfast Lunch Dinner
Mon

Cilantro Egg Breakfast Tacos Basil Beef Lettuce Wraps Chicken Mole Tacos
Tues Breakfast Chocolate Quesadillas Air Fryer Honey Sesame Chicken Bites Cilantro Grilled Steak
Wed Cilantro Egg Breakfast Tacos Basil Beef Lettuce Wraps Chicken Mole Tacos
Thurs Breakfast Chocolate Quesadillas Air Fryer Honey Sesame Chicken Bites Cilantro Grilled Steak
The meal plans are designed to serve one person and account for 4 days. This is so that you can enjoy it at it’s best quality and also allows room for flexibility just in case you get takeout or eat out during the week.

Set Your Pace

  • If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
  • If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
  • Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

Chopping and Prepping Ingredients:

  1. Before you start cooking, chop, measure, and prep all your ingredients. This will make the cooking process smoother
  2. Review your recipes and gather all of your cooking pans and utensils.

Cooking Phase 1: Marinate Proteins

  1. Grilled Cilantro Steak: Prepare the cilantro pesto sauce by blending fresh cilantro, lime juice, pine nuts, garlic cloves, olive oil, and salt. Season the skirt steak coat with olive oil and set aside.
  2. Air Fryer Honey Sesame Chicken: Cut boneless chicken thighs into 1-inch cubes. Marinate in a mixture of soy sauce, sesame oil, garlic butter, and honey.

Cooking Phase 2: Cook Proteins

  1. Air Fryer Honey Sesame Chicken: Place marinated chicken pieces in the air fryer basket, ensuring they are not overcrowded. Cook at 375°F (190°C) for approximately 20 minutes, flipping halfway through.
  2. Chicken Mole Tacos: Cook boneless chicken thighs in a sauce made from tomato sauce, dried ancho chile, chipotle pepper, garlic powder, cumin, and chocolate chips until tender. Shred the chicken and mix with the mole sauce.
  3. Grilled Cilantro Steak: Heat an indoor grill pan over medium-high heat. Grill the marinated skirt steak to desired doneness. Let it rest before slicing.
  4. Basil Ground Beef Lettuce Wraps: Sauté ground beef with basil and other seasonings until fully cooked.

Cooking Phase 3: Assemble Breakfast Items:

  1. Cilantro Breakfast Tacos: Scramble eggs and the fill tortillas with the egg mixture and top with fresh cilantro.
  2. Breakfast Chocolate Quesadillas: Spread peanut butter and chocolate chips on tortillas, fold, and cook on a skillet until the tortillas are golden brown and the chocolate is melted.

Final Steps:

  1. Storage: Once all the dishes are fully cooked, plate everything into individual containers. Allow them to cool to room temperature before placing them in the refrigerator for storage. This will keep your meals fresh and ready to enjoy throughout the week.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

  • Evenly divide meals according to the serving size
  • Let all items cool before placing them in the refrigerator
  • Keep all items refrigerated under 40F until ready to eat or reheat
  • Breakfast: Both can be reheated in the microwave
  • Lunch: Both meals can be reheated in the microwave, serve salad items chilled
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Cilantro Breakfast Tacos: Serve with a side of black beans or a fresh avocado salsa for added protein and creaminess.
  • Chocolate Quesadillas: Serve with Greek yogurt with and chopped nuts for extra texture and protein.
  • Beef Lettuce Wraps: Use ground turkey or tofu for a leaner, plant-based alternative.
  • Air Fryer Chicken Bites: Replace chicken with crispy tofu or shrimp for a vegetarian or seafood twist.
  • Chicken Mole: Serve with pickled red onions and a side of Mexican street corn (elote) for extra flavor.
  • Cilantro Steak: Serve with roasted sweet potatoes or a fresh mango salsa for a sweet-savory contrast.
  • Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

  • Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
  • Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal
  • Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

Helpful Resources

Showcase 1

Supplemental
Snacks

Snacks to fuel you throughout the day

Showcase 2

Kitchen
Equipment

Recommended Kitchen Tools & Cooking Utensils

Showcase 3

Grocery Pantry
Staples

Always be ready by stocking up on these items

Common Kitchen Terms

Common Kitchen Terms

Get up to speed with those fancy cooking terms

Posted on Leave a comment

One Pot Chicken Cilantro Stew

cilantro chicken thigh stew

Nothing beats the cozy feeling of a warm, home-cooked meal, especially when it’s as easy and flavorful as this One-Pot Chicken Cilantro Stew. This dish is perfect for beginner cooks looking to make something hearty and delicious while embracing the simplicity of meal prepping. With tender, bone-in chicken thighs infused with aromatic spices, fresh cilantro, and a light, comforting broth, this stew is a must-have for your weekly meal plan. Plus, it’s versatile enough to pair with rice, tortillas, or even a side of roasted vegetables for a well-balanced meal. Let’s get cooking!

This post may contain affiliate links. Please see our privacy policy for details.

Calories: 356kcal | Carbohydrates: 2g | Protein: 24g | Fat: 28g | Saturated Fat: 7g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 13g | Trans Fat: 0.1g | Cholesterol: 142mg | Sodium: 265mg | Potassium: 365mg | Fiber: 1g | Sugar: 1g | Vitamin A: 439IU | Vitamin C: 3mg | Calcium: 21mg | Iron: 1mg

cilantro chicken thigh stew

cilantro chicken thigh stew

One Pot Chicken Cilantro Stew

Juicy, tender chicken simmered in a flavorful broth with fresh cilantro, tomatoes, and warm spices—all in ONE pot! Perfect for meal prep, beginner-friendly, and ridiculously delicious.
No ratings yet
Prep Time 5 minutes
Cook Time 28 minutes
Course Main Course
Cuisine American, Latin
Servings 4
Calories 356 kcal

Equipment

  • knife
  • cutting board
  • pot

Ingredients
  

  • 4 chicken thighs (bone in)
  • 1/4 cup red onions (diced)
  • 1 Roma tomato (diced)
  • 1/2 cup cilantro (fresh and chopped)
  • 1/4 teaspoon salt
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon pepper
  • 2 cups water
  • 1 tablespoon olive oil

Instructions
 

  • Heat a large pot over medium-high heat and add the olive oil.
  • Place the chicken thighs in the pot, skin-side down, and sear for 3 to 5 minutes until golden brown. Flip and sear the other side for another 2 to 3 minutes.
  • Add the diced onions, tomato, cilantro, salt, paprika, garlic powder, and black pepper to the pot.
  • Pour in the water and stir to ensure the chicken is submerged in the broth.
  • Cover the pot with a lid, reduce the heat to low-medium, and let it simmer for 25 to 30 minutes, or until the chicken reaches an internal temperature of 165°F and is fork-tender.
  • Serve with rice or warm tortillas. You can also shred the chicken and use it for tacos or burrito bowls!

Video

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here

Nutrition

Calories: 356kcalCarbohydrates: 2gProtein: 24gFat: 28gSaturated Fat: 7gPolyunsaturated Fat: 5gMonounsaturated Fat: 13gTrans Fat: 0.1gCholesterol: 142mgSodium: 265mgPotassium: 365mgFiber: 1gSugar: 1gVitamin A: 439IUVitamin C: 3mgCalcium: 21mgIron: 1mg

Why This Chicken Cilantro Stew Recipe is Great for Meal Prep

  • One-Pot Wonder – Fewer dishes, less cleanup, and all the flavors come together beautifully in one pot.
  • Beginner-Friendly – Simple steps and basic ingredients make this an easy meal to cook and master.
  • Perfect for Meal Prep – Make a batch and enjoy flavorful, protein-packed meals throughout the week.
  • Budget-Friendly – Chicken thighs are an affordable cut of meat that remains juicy and flavorful.
  • Healthy & Nourishing – Packed with protein, fresh herbs, and a light broth that’s satisfying without being heavy.
  • Comfort Food with a Twist – Warm spices and fresh cilantro make this dish both cozy and refreshing.
  • Customizable – Serve with rice, quinoa, tortillas, or roasted veggies for a variety of meal options.

The PrepYoSelf Newsletter

Ingredient Breakdown:

  • Chicken Thighs – Juicy, flavorful, and perfect for slow cooking. The bone adds extra depth to the broth.
  • Red Onion & Roma Tomato – Adds a natural sweetness and depth to the stew.
  • Cilantro – Brightens up the dish with fresh herbal notes.
  • Spices (Paprika, Garlic Powder, Black Pepper, Salt) – A simple yet effective spice blend that enhances the chicken’s natural flavor without overpowering it.
  • Olive Oil – Helps sear the chicken, locking in moisture and flavor.
  • Water – Forms a light, comforting broth that allows all the flavors to meld together beautifully.o the dish.

cilantro chicken thigh stew

Instructions for Easy Chicken Dinner Meal Prep

  1. Heat the pot & sear the chicken: Place a large pot over medium-high heat and add the olive oil. Once the oil is shimmering, carefully place the chicken thighs in the pot, skin-side down. Let them sear for about 3 to 5 minutes without moving them—this helps develop a golden, crispy skin. Flip them over using tongs and sear the other side for another 2 to 3 minutes.
  2. Add the flavor boosters: Sprinkle in the diced onions, tomato, and half of the chopped cilantro. Then, season with salt, paprika, garlic powder, and black pepper. Stir gently to coat the chicken with the seasonings.
  3. Simmer to perfection: Pour in the water, making sure the chicken is mostly submerged. Give everything a light stir, cover the pot with a lid, and lower the heat to a gentle simmer. Let it cook for 25 to 30 minutes, or until the chicken is fully cooked (it should reach an internal temperature of 165°F) and is tender enough to pull apart with a fork.
  4. Serve & enjoy: Garnish with the remaining cilantro and serve with rice, tortillas, or your favorite side. You can also shred the chicken and use it for tacos or burrito bowls!

cilantro chicken thigh stew

Meal Prep and Pairing Tips for Chicken Cilantro Stew

  • Pair with: Steamed white or brown rice, roasted sweet potatoes, or a side of sautéed greens for a well-rounded meal.
  • Swap it up: If you don’t have chicken thighs, you can use drumsticks or boneless chicken breast (just reduce the cooking time slightly).
  • Add some heat: Toss in a diced jalapeño or a pinch of red pepper flakes if you love a little spice.
  • Boost the veggies: Add bell peppers, zucchini, or carrots for extra color and nutrients.
  • Make it creamy: Stir in a splash of coconut milk at the end for a richer, slightly tropical flavor twist.

cilantro chicken thigh stew

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Frequently Asked Questions

Can I add more spices?

Of course! Feel free to add cumin, chili powder, or even a squeeze of lime for an extra kick.


What if my stew is too watery?

Let it simmer uncovered for a few extra minutes to reduce the liquid, or mash some of the tomatoes into the broth to thicken it naturally.


Can I make this in a slow cooker?

Yes! Sear the chicken first, then transfer everything to a slow cooker and cook on low for 4 to 6 hours or high for 2 to 3 hours.

Posted on

March 31 Weekly Meal Plan

shrimp with spaghetti squash in round plate

Learn to Use Our Meal Plan Tool

Discover how to simplify your meal planning process!

Welcome aboard if you’re new! Our meal planning tool is your personalized meal prep assistant –  you can tweak your serving sizes or skip some recipe options, it’s all in your hands! Our meal plans are meant to be a guide, so feel free to use all recipes or just a few to get you started!  Click on each recipe to learn more prep tips. Enjoy the meals at your pleasure, but here’s an example of how we plan out the meals during the week:

Breakfast Lunch Dinner
Mon

Cheesy Omelette Crispy Chicken Tender Salad Shrimp Stir Fry
Tues Honey Oat Muffins Honey Mustard Chicken Salad Sausage and Spaghetti Squash
Wed Cheesy Omelette Crispy Chicken Tender Salad Shrimp Stir Fry
Thurs Honey Oat Muffins Honey Mustard Chicken Salad Sausage and Spaghetti Squash
The meal plans are designed to serve one person and account for 4 days. This is so that you can enjoy it at it’s best quality and also allows room for flexibility just in case you get takeout or eat out during the week.

Set Your Pace

  • If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
  • If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
  • Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

Chopping and Prepping Ingredients:

  1. Before you start cooking, chop, measure, and prep all your ingredients. This will make the cooking process smoother
  2. Set up a breading station for panko-breaded chicken (flour, beaten eggs, panko).
  3. Preheat oven to 400°F .

Cooking Phase 1: Cook the Oven Recipes First

  1. Now that everything is prepped, start with oven-based recipes since they take the longest.
  2. Roast Spaghetti Squash (for both spaghetti squash recipes)
  3. Bake Honey Oat Muffins
  4. Bake Honey Mustard Chicken (for salad)

Cooking Phase 3: Cook Stovetop Recipes

  1. Now that oven dishes are cooking, move to stovetop recipes.
  2. Pan-fry each panko breaded chicken piece until golden brown and fully cooked.
  3. Sauté Sausage and Peppers (for spaghetti squash dish)
  4. Stir-Fry Shrimp

Final Steps:

  1. Storage: Once all the dishes are fully cooked, plate everything into individual containers. Allow them to cool to room temperature before placing them in the refrigerator for storage. This will keep your meals fresh and ready to enjoy throughout the week.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

  • Evenly divide meals according to the serving size
  • Let all items cool before placing them in the refrigerator
  • Keep all items refrigerated under 40F until ready to eat or reheat
  • Breakfast: Both can be reheated in the microwave
  • Lunch: Both meals can be reheated in the microwave, serve salad items chilled
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Easy Cheese Omelette: Add more vegetables for extra nutrients and flavor
  • Honey Oat Muffins: Stir in chopped nuts or dried fruit for added texture
  • Crispy Panko Breaded Chicken: Add grated Parmesan to the breadcrumbs for extra flavor
  • Baked Honey Mustard Chicken Salad: Swap Greek yogurt instead of mayo in the dressing for a creamier yet healthier version.
  • Stir Fry Shrimp: Substitute chicken or tofu
  • Sausage: Use chicken sausage or a leaner protein option
  • Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

  • Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
  • Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal
  • Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

Helpful Resources

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Supplemental
Snacks

Snacks to fuel you throughout the day

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Kitchen
Equipment

Recommended Kitchen Tools & Cooking Utensils

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Grocery Pantry
Staples

Always be ready by stocking up on these items

Common Kitchen Terms

Common Kitchen Terms

Get up to speed with those fancy cooking terms

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Thai Style Peanut Chicken Pita Pizza

pita pizza with chicken, tomatoes, spinach, and cheese

Hey, busy foodies! If you love bold flavors, easy meals, and a little global flair in your kitchen, this Thai-Style Peanut Chicken Pita Pizza is about to be your new favorite! Think of it as your go-to way to use up leftover chicken, transform a simple pita into a gourmet-style flatbread, and keep your meal prep exciting.

This post may contain affiliate links. Please see our privacy policy for details.

Calories: 301kcal | Carbohydrates: 19g | Protein: 31g | Fat: 11g | Saturated Fat: 4g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1g | Cholesterol: 96mg | Sodium: 583mg | Potassium: 196mg | Fiber: 2g | Sugar: 2g | Vitamin A: 2628IU | Vitamin C: 6mg | Calcium: 125mg | Iron: 1mg

pita pizza with chicken, tomatoes, spinach, and cheese

pita pizza with chicken, tomatoes, spinach, and cheese

Thai Style Peanut Chicken Pita Pizza

This Thai-Style Peanut Chicken Pita Pizza is a quick, flavorful meal prep option that combines crispy pita, savory peanut sauce, and fresh toppings for a delicious, globally inspired twist.
No ratings yet
Prep Time 5 minutes
Cook Time 5 minutes
Course Main Course
Cuisine American, Asian
Servings 2
Calories 301 kcal

Equipment

  • knife
  • cutting board
  • Air Fryer

Ingredients
  

  • 1 pita
  • 3/4 cup chicken (cooked)
  • 3 tablepoons Thai Peanut Satay Sauce (Trader Joe's Brand)
  • 1/4 cup frozen spinach
  • 1/4 cup Roma tomatoes (sliced)
  • 2 tablespoons chopped red onions
  • 1/4 cup shredded cheese

Instructions
 

  • Spread the Thai peanut sauce all over the pita.
  • Layer on the tomatoes, spinach, red onions, shredded cheese, and cooked chicken.
  • Pop it in the air fryer at 350°F for 3–5 minutes until the cheese is melted and bubbly.
  • Slice & enjoy!

Video

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here

Nutrition

Calories: 301kcalCarbohydrates: 19gProtein: 31gFat: 11gSaturated Fat: 4gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 1gCholesterol: 96mgSodium: 583mgPotassium: 196mgFiber: 2gSugar: 2gVitamin A: 2628IUVitamin C: 6mgCalcium: 125mgIron: 1mg

Why You’ll Love This Recipe for Meal Prep

  • Super Quick & Easy – You only need 5 minutes in the air fryer, making it a weeknight lifesaver!
  • Perfect for Leftovers – Got extra cooked chicken? This is a genius way to turn it into something fun and delicious.
  • Global Flavors, No Extra Effort – That Thai peanut sauce (I used Trader Joe’s brand!) instantly gives your pizza an irresistible sweet, savory, and nutty twist—without needing tons of ingredients.
  • Loaded with Veggies – Spinach, tomatoes, and red onions add freshness, crunch, and a boost of nutrients.
  • Portion-Controlled Comfort Food – You still get that cheesy, pizza-like goodness but on a perfectly portioned pita—so you can enjoy without overindulging!
  • Air Fryer Magic – No need to turn on the oven! The air fryer makes everything crispy, melty, and restaurant-level delicious in minutes.
  • Customizable & Fun! – Add more veggies, swap out cheeses, or even use different sauces to make it your own.

The PrepYoSelf Newsletter

Here’s What You Need

  • 1 pita (a round, soft flatbread you can find in the bread aisle or international foods section)
  • 3/4 cup cooked chicken (I used my air fryer peanut chicken bites, but you can use rotisserie chicken or any leftover chicken)
  • 3 tbsp Thai Peanut Satay Sauce (a creamy, flavorful sauce that adds a delicious nutty taste—look for it in the Asian food aisle)
  • ¼ cup frozen spinach (thaw it in the fridge or microwave for 30 seconds, then squeeze out any extra water with a paper towel)
  • ¼ cup roma tomatoes, diced (Roma tomatoes are firm and great for slicing, but any fresh tomato works!)
  • ¼ cup chopped red onions (for a little crunch and mild sweetness—if raw onions are too strong for you, soak them in water for 5 minutes to mellow the flavor)
  • ¼ cup shredded cheese (cheddar, mozzarella, or a mix—whatever you like on pizza!)

pita pizza with chicken, tomatoes, spinach, and cheese

Easy Steps for Meal Prepping this Pita Chicken Pizza

  1. Prepare your pita base – Place the pita on a flat surface, like a plate or cutting board. If you like a crispier crust, you can toast it in the air fryer for 1 minute at 350°F before adding toppings.
  2. Spread the peanut sauce – Use the back of a spoon to evenly spread the Thai peanut satay sauce all over the top of the pita. This is your “pizza sauce” and gives amazing flavor!
  3. Layer the toppings – Start by evenly sprinkling the thawed spinach, diced tomatoes, and chopped red onions across the pita. Then, add the shredded cheese on top—this will help everything stick together. Finally, arrange the cooked chicken pieces so every bite has some!
  4. Air fry it! – Place the pita pizza in the air fryer basket (don’t overlap if making more than one) and cook at 350°F for 3 to 5 minutes. You’ll know it’s ready when the cheese is fully melted and slightly bubbly, and the edges of the pita are lightly golden.
  5. Cool, slice & enjoy! – Carefully remove the pizza from the air fryer (it’ll be hot!), let it cool for 1-2 minutes, then use a knife or pizza cutter to slice into 4-6 pieces. Dig in and enjoy your homemade Thai-inspired pizza!

Reference the recipe card below for detailed instructions.

pita pizza with chicken, tomatoes, spinach, and cheese

Meal Prep Pairing Tips for Peanut Chicken Pita Pizzas

  • Thai-Inspired Cucumber Pineapple Salad – Toss sliced cucumbers, pineapple chunks, and red bell peppers with a simple dressing of lime juice, honey, and a pinch of chili flakes for a refreshing contrast.
  • Crunchy Asian Slaw – Shredded cabbage, carrots, and green onions with a light sesame-ginger dressing add extra crunch and freshness.
  • Avocado & Lime Side Salad – A simple salad with mixed greens, avocado slices, and a squeeze of lime ties the meal together beautifully.
  • Mango Iced Tea – Brew some black tea and mix in mango puree or juice for a tropical-inspired drink.
  • Coconut Lime Sparkling Water – Light and refreshing, this pairs beautifully with the bold flavors of the pizza.
  • Ginger Lemonade – Fresh lemon juice, honey, and grated ginger stirred into cold water make a zesty, metabolism-boosting drink!

pita pizza with chicken, tomatoes, spinach, and cheese

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Frequently Asked Questions

Can I use a different type of bread instead of pita?

Absolutely! If you don’t have pita, try naan, whole wheat tortillas, or even a pre-made flatbread. Just keep an eye on cooking time—thinner bread may need less time in the air fryer!


What if I don’t have an air fryer?

No worries! You can bake your pita pizza in the oven at 375°F for about 8-10 minutes or until the cheese is bubbly and the edges are crispy. You can also cook it on a stovetop in a skillet over medium heat with a lid on for 5-7 minutes.


Can I use a different sauce instead of peanut sauce?

Of course! If you have a peanut allergy or just want to mix things up, try: 1) Teriyaki sauce for a sweet & savory twist. 2) Sriracha mayo for a creamy, spicy kick. 3) Almond butter mixed with soy sauce as an alternative to peanut sauce

Posted on Leave a comment

Air Fryer Thai Peanut Chicken Bites

chicken bites with salad and cucumbers

Busy schedules don’t mean boring meals! These Air Fryer Thai Peanut Chicken Bites are here to shake up your weekly meal prep with bold flavors, minimal effort, and a meal prep hack that keeps things simple—using pre-made Thai Peanut Satay Sauce to skip the extra chopping and blending.

This recipe is perfect for meal preppers who want a high-protein, flavor-packed dish that pairs well with everything—think salads, grain bowls, or wraps! The air fryer speeds up cooking time, so you get juicy, caramelized chicken in just 8 minutes. Let’s get prepping!

This post may contain affiliate links. Please see our privacy policy for details.

Calories: 295kcal | Carbohydrates: 8g | Protein: 19g | Fat: 20g | Saturated Fat: 5g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 8g | Trans Fat: 0.1g | Cholesterol: 111mg | Sodium: 390mg | Potassium: 242mg | Fiber: 0.04g | Sugar: 6g | Vitamin A: 90IU | Vitamin C: 1mg | Calcium: 10mg | Iron: 1mg

chicken bites with salad and cucumbers

chicken bites with salad and cucumbers

Air Fryer Thai Peanut Chicken Bites

Want an easy, flavor-packed meal that’s perfect for busy weeks? These Air Fryer Thai Peanut Chicken Bites are coated in a rich, tangy peanut satay sauce with a hint of honey & lime—ready in just 10 minutes!
No ratings yet
Prep Time 5 minutes
Cook Time 10 minutes
Course Main Course
Cuisine Asian
Servings 4
Calories 295 kcal

Equipment

  • knife
  • cutting board
  • Air Fryer

Ingredients
  

  • 1 lb boneless chicken thighs (cut into 1 inch pieces)
  • 3 tablespoons Thai Peanut Satay Sauce (used Trader Joe's brand)
  • 1 tablespoon lime juice
  • 1 tablespoon honey
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt

Instructions
 

  • Preheat your air fryer to 400°F. While it’s heating up, grab a mixing bowl.
  • Toss & Coat: Add the chicken pieces, peanut satay sauce, lime juice, honey, garlic powder, and salt to the bowl. Toss until every piece is coated in that rich, flavorful sauce.
  • Air Fry: Arrange the chicken pieces in a single layer in your air fryer basket—no overlapping! This ensures even cooking and a delicious crispy exterior.
  • Cook for 6-8 minutes, flipping halfway through. The chicken should reach 165°F internally.
  • Cool & Store: Let them cool slightly before portioning into meal prep containers.
  • Use the leftover peanut sauce as your dipping sauce and enjoy with a salad, in a wrap, or in a grain power bowl.

Video

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here

Nutrition

Calories: 295kcalCarbohydrates: 8gProtein: 19gFat: 20gSaturated Fat: 5gPolyunsaturated Fat: 4gMonounsaturated Fat: 8gTrans Fat: 0.1gCholesterol: 111mgSodium: 390mgPotassium: 242mgFiber: 0.04gSugar: 6gVitamin A: 90IUVitamin C: 1mgCalcium: 10mgIron: 1mg

Why You’ll Love This Recipe

  • Fast & Easy – No marinating, no complicated steps—just toss, air fry, and eat.
    Meal Prep-Friendly – These chicken bites stay juicy and flavorful, making them perfect for your weekly prepped meals.
    Healthy & Protein-Packed – Lean chicken thighs keep it moist, while peanut sauce adds healthy fats and flavor.
    Versatile – Enjoy them in a bowl, wrap, salad, or on their own with extra peanut sauce for dipping!

Ingredients You’ll Need

  • Chicken: Boneless chicken thighs are perfect for air frying because they stay juicy and tender, even when cooked at high heat. They have just the right amount of fat to keep them from drying out, making them ideal for meal prep—they reheat beautifully without becoming rubbery like chicken breasts sometimes do.
  • Thai Peanut Sauce: Using a pre-made peanut satay sauce (like Trader Joe’s) is a total game changer for meal prep. It brings together a rich, nutty, slightly sweet, and savory taste in one step—no need to measure out peanut butter, soy sauce, or spices. This sauce instantly infuses the chicken with that bold, Thai-inspired flavor without the extra work!
  • Lime juice: A splash of lime juice adds fresh acidity, cutting through the richness of the peanut sauce. It balances flavors and gives the chicken a subtle tangy zing that makes every bite more exciting.
  • Honey: A little honey not only enhances the natural sweetness of the peanut sauce but also helps the chicken caramelize beautifully in the air fryer. That slightly sticky, golden-brown coating? Yep, that’s the honey working its magic!
  • Garlic powder: Garlic powder adds a punch of umami without needing to chop fresh garlic. Since it’s evenly distributed throughout the coating, you get consistent garlic flavor in every bite—an easy, low-effort way to level up your seasoning game.
  • Salt: A small but mighty ingredient! Salt enhances the peanut sauce, lime, and honey, bringing out all the flavors and making sure every bite is packed with savory-sweet perfection.

chicken bites with salad and cucumbers

How to Meal Prep Air Fryer Chicken Bites

  1. Preheat your Air Fryer: Turn on your air fryer and set it to 400°F. Let it preheat for about 3–5 minutes—this helps the chicken cook evenly and develop a delicious caramelized coating.
  2. Prepare the chicken: In a large mixing bowl, add the chicken pieces, peanut satay sauce, lime juice, honey, garlic powder, and salt. Use a spoon, tongs, or clean hands to thoroughly coat each piece of chicken in the flavorful sauce. (Tip: If you have extra time, let the chicken marinate for 10–15 minutes for even deeper flavor!)
  3. Arrange the Air Fryer Basket: Lightly grease your air fryer basket with nonstick spray or a small amount of oil to prevent sticking. Arrange the chicken pieces in a single layer with a little space between them. (Overcrowding the basket can cause the chicken to steam instead of crisp up—work in batches if needed!)
  4. Air Fry to Perfection: Cook for 6–8 minutes, flipping the pieces halfway through using tongs or a spatula. The chicken is done when it reaches an internal temperature of 165°F and has a golden-brown, slightly crisp exterior.
  5. Store for Meal Prep: Once cooked, let the chicken rest for 2–3 minutes before serving—this helps the juices redistribute, keeping the chicken tender. Store in meal prep containers and refrigerate for up to 4 days.

chicken bites with salad and cucumbers

Meal Pairing Tips for Air Fryer Thai Peanut Chicken Bites

  • Grain Bowl: Serve over brown rice or quinoa with steamed veggies and extra peanut sauce.
  • Salad Topper: Toss these over a bed of greens with shredded carrots, cucumbers, and a drizzle of peanut dressing.
  • Wrap It Up: Stuff into a whole wheat tortilla with slaw and sriracha mayo.
  • Snack-Style: Enjoy them on their own with extra peanut sauce for dipping!

chicken bites with salad and cucumbers

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Frequently Asked Questions

Can I use chicken breasts instead of chicken thighs?

Yes! Chicken breasts work, but they tend to be leaner and can dry out faster. If using chicken breast, consider cutting it into slightly larger pieces (about 1.5 inches) and reducing the cook time to 5–7 minutes to keep them juicy.


Can I cook this in the oven instead?

Yes! Bake at 425°F for 12–15 minutes, flipping halfway. Make sure it reaches an internal temperature of 165F.


Can I make this spicier?

Of course! Add ½ teaspoon of sriracha, red pepper flakes, or a dash of cayenne pepper to the marinade for an extra kick!