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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.

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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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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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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

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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!

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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!

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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.

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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

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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!

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Peanut Chicken Stir Fry and Spaghetti Squash Bowl

ground chicken and vegetable stir fry in a peanut sauce with spaghetti squash

This Peanut Chicken Stir Fry & Spaghetti Squash Bowl is a game-changer for busy weekdays when you need a meal that’s healthy, satisfying, and packed with bold flavors. One of my favorite meal prep hacks is using pre-made sauces to cut down on cooking time while still delivering amazing taste. In this recipe, a store-bought peanut satay sauce does the heavy lifting, but we’re taking it to the next level by enhancing it with fresh green onions, crisp veggies, and a bright squeeze of lime. The result? A quick, easy, and ridiculously delicious meal that tastes like you spent way more time in the kitchen than you actually did!

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

Calories: 499kcal | Carbohydrates: 33g | Protein: 26g | Fat: 30g | Saturated Fat: 5g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 14g | Trans Fat: 0.1g | Cholesterol: 98mg | Sodium: 1185mg | Potassium: 1032mg | Fiber: 5g | Sugar: 16g | Vitamin A: 3096IU | Vitamin C: 15mg | Calcium: 91mg | Iron: 3mg

ground chicken and vegetable stir fry in a peanut sauce with spaghetti squash

The PrepYoSelf Newsletter

ground chicken and vegetable stir fry in a peanut sauce with spaghetti squash

Peanut Chicken Stir Fry & Spaghetti Squash Bowl

This Peanut Chicken Stir Fry & Spaghetti Squash Bowl is a quick and flavorful meal prep hack that combines a time-saving pre-made peanut satay sauce with fresh herbs, crisp veggies, and zesty lime for a delicious, healthy, and satisfying dish
No ratings yet
Prep Time 5 minutes
Cook Time 45 minutes
Course dinner, Main Course
Cuisine Asian
Servings 2
Calories 499 kcal

Equipment

  • knife
  • cutting board
  • wok
  • sheet pan
  • oven

Ingredients
  

Spaghetti Squash

  • 1/2 spaghetti squash (small to medium size)
  • 1 tablespoon olive oil

Chicken Stir Fry

  • 8 oz ground chicken
  • 1/4 cup green onion
  • 1 tablespoon garlic (minced)
  • 1 tablespoon soy sauce
  • 1/4 cup carrots (shredded)
  • 3/4 cup bean sprouts
  • 1/3 cup peanut satay sauce
  • 1 tablespoon olive oil
  • cilantro (optional: additional herb and garnish)
  • lime (optional: additional citrus flavors)

Instructions
 

Roast the Spaghetti Squash:

  • Preheat your oven to 400°F. Cut the squash in half, scoop out the seeds, and brush the insides with olive oil.
  • Place cut-side down on a baking sheet and roast for 35-50 minutes until fork-tender. Let it cool, then use a fork to shred it into noodle-like strands.
  • Note: You may buy a whole squash and roast both halves of the squash, then set aside the extra half to use as a side dish for another meal. You can also freeze the leftover spaghetti squash for later use!

Make the Peanut Chicken Stir Fry

  • Heat a wok or skillet over medium-high heat. Add olive oil, then toss in green onions and garlic—let them sizzle until fragrant.
  • Add the ground chicken and cook until no longer pink (about 4-5 minutes).
  • Stir in soy sauce for a boost of umami goodness.
  • Toss in shredded carrots, bean sprouts, and peanut satay sauce, then stir for 2-3 minutes until everything is coated and delicious.
  • Spoon the peanut chicken mixture over the spaghetti squash strands. Garnish with fresh cilantro and a squeeze of lime juice for that zesty kick!

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: 499kcalCarbohydrates: 33gProtein: 26gFat: 30gSaturated Fat: 5gPolyunsaturated Fat: 4gMonounsaturated Fat: 14gTrans Fat: 0.1gCholesterol: 98mgSodium: 1185mgPotassium: 1032mgFiber: 5gSugar: 16gVitamin A: 3096IUVitamin C: 15mgCalcium: 91mgIron: 3mg

Why You’ll Love This Recipe for Meal Prep:

  • Super Easy Meal Prep – Roast your squash, cook your stir fry, and you’re DONE. Two steps, minimal dishes, max flavor.
  • Healthier Than Takeout – Satisfy those peanut-saucy cravings with a high-protein, veggie-packed meal that keeps you feeling great.
  • Next-Level Flavor Hack – Pre-made peanut sauce is great, but we’re taking it up a notch with lime juice, fresh green onions, and crunchy veggies.
  • Low-Carb & Gluten-Free – Swapping noodles for spaghetti squash keeps things light and nutrient-dense without sacrificing texture or taste.
  • Crispy, Crunchy, Creamy Balance – The bean sprouts and carrots add crunch, the peanut sauce brings creaminess, and the spaghetti squash is the perfect base.
  • Great for Work Lunches – Meal prep it in containers, reheat, and enjoy a fresh, delicious meal that stays just as good the next day.
  • Customizable & Family-Friendly – Add more heat with sriracha, swap the protein for ground turkey, or top it with extra peanuts—make it YOUR way!

ground chicken and vegetable stir fry in a peanut sauce

Ingredients you’ll need for this Ground Chicken Stir Fry

  • Spaghetti Squash – This low-carb alternative to noodles has a mild, slightly sweet flavor that absorbs the peanut sauce beautifully. It adds a light, yet hearty base that keeps the meal filling without feeling too heavy. Bonus: it’s packed with fiber and vitamins!
  • Olive Oil – Helps roast the squash to bring out its natural sweetness and gives the stir-fry a smooth, well-rounded flavor. It also prevents sticking while cooking.
  • Ground Chicken – A lean and protein-packed option that absorbs the rich peanut satay sauce perfectly. Using ground chicken instead of whole cuts speeds up cooking time and ensures every bite is full of flavor.
  • Green Onions & Garlic – These aromatic ingredients build the base of flavor for the stir-fry. Green onions add a mild, slightly sharp bite, while garlic brings depth and warmth to the dish.
  • Soy Sauce – A salty, umami-packed essential that enhances the overall savoriness of the dish. It deepens the flavors of the chicken while balancing the sweetness of the peanut sauce.
  • Shredded Carrots – Adds a touch of natural sweetness and crunch, complementing the creamy peanut sauce and balancing the savory elements. Plus, they boost the dish with vitamins and antioxidants.
  • Bean Sprouts – These bring a fresh, crisp texture that keeps the dish from feeling too heavy. Their mild flavor helps balance the richness of the peanut sauce.
  • Peanut Satay Sauce – The ultimate flavor booster! It ties everything together with its creamy, nutty, slightly sweet, and umami-packed goodness. Using a pre-made sauce saves time while still delivering bold flavors—especially when upgraded with fresh ingredients!
  • Cilantro (Optional Garnish) – Adds a bright, fresh, and slightly citrusy contrast that enhances the peanut flavors. If you’re not a fan of cilantro, try Thai basil or parsley for a similar effect.
  • Lime Juice (Optional) – A squeeze of lime brightens up the dish, balancing the richness of the peanut sauce with a touch of acidity. This simple addition makes a huge difference in flavor!

ground chicken and vegetable stir fry in a peanut sauce with spaghetti squash

How to Meal Prep Peanut Chicken Stir Fry with Spaghetti Squash

Roast the Spaghetti Squash:

  1. Preheat your oven to 400°F. Carefully slice the spaghetti squash in half lengthwise using a sharp knife (it helps to microwave it for 1-2 minutes to soften slightly).
  2. Scoop out the seeds with a spoon, then brush the cut sides with olive oil for added flavor and to help with caramelization.
  3. Place the squash cut-side down on a baking sheet lined with parchment paper or foil to prevent sticking.
  4. Roast for 35-50 minutes, depending on size, until the flesh is fork-tender and easily separates into strands.
  5. Let it cool slightly, then use a fork to gently scrape the inside, creating noodle-like strands. Set aside

Cook the Peanut Chicken Stir Fry:

  1. Heat a wok or large skillet over medium-high heat and add 1 tablespoon of olive oil.
  2. Once the oil is hot, add chopped green onions and minced garlic, stirring frequently for 30-60 seconds until fragrant.
  3. Add the ground chicken, breaking it apart with a spatula or wooden spoon. Cook for 4-5 minutes until no longer pink.
  4. Pour in soy sauce, stirring well to evenly coat the chicken and add depth of flavor.
  5. Toss in shredded carrots and bean sprouts, then stir for another 1-2 minutes to slightly soften the vegetables while keeping their crunch.
  6. Add the peanut satay sauce, stirring everything together for 2-3 minutes until the sauce evenly coats all the ingredients. Adjust the heat to low if needed to prevent sticking.
  7. Spoon the peanut chicken stir fry over the squash. Garnish with extra green onions, fresh cilantro, and a squeeze of lime juice for a burst of freshness

ground chicken and vegetable stir fry in a peanut sauce

Meal Prep Tips:

  • Struggling to cut a raw spaghetti squash? Microwave it for 3-5 minutes before slicing—it softens the skin, making it easier and safer to cut in half.
  • Roast your spaghetti squash in advance and store the strands in an airtight container for up to 4 days. This way, when it’s time to eat, all you have to do is reheat and assemble!
  • Save time by using pre-shredded carrots and pre-chopped green onions from the store. You can also chop your garlic and green onions ahead of time and store them in the fridge.
  • Change things up throughout the week! Try adding crushed peanuts for crunch, mixing in extra veggies like bell peppers, or swapping the chicken for tofu or shrimp for a different protein option.

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Frequently Asked Questions

What are some protein alternatives for this dish?

Swap the ground chicken for ground turkey, shrimp, tofu, or tempeh for a different protein option.


​​What other vegetables can I add?

This recipe is flexible! Try adding bell peppers, snap peas, shredded cabbage, or zucchini for extra crunch and nutrients.


Can I use a different base instead of spaghetti squash?

Absolutely! You can serve the peanut chicken stir-fry over brown rice, cauliflower rice, or quinoa for a different twist.

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Baked Lemon Garlic Yogurt Chicken

lemon garlic yogurt chicken with brussels sprouts

If you’re looking for a flavor-packed, easy-to-prep meal that keeps you on track with your healthy lifestyle, these Baked Lemon Garlic Yogurt Chicken Thighs are a must-try! Juicy, tender chicken thighs are marinated in a creamy, tangy Greek yogurt blend with garlic, lemon, and warm spices, then roasted to perfection alongside nutrient-rich brussels sprouts. This one-pan wonder is high in protein, gut-friendly, and incredibly delicious—perfect for busy individuals who want wholesome, homemade meals without spending hours in the kitchen. Whether you’re meal prepping for the week or making a quick dinner, this dish is a total game-changer!

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

Calories: 358kcal | Carbohydrates: 9g | Protein: 23g | Fat: 26g | Saturated Fat: 6g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 13g | Trans Fat: 0.1g | Cholesterol: 112mg | Sodium: 690mg | Potassium: 506mg | Fiber: 3g | Sugar: 3g | Vitamin A: 683IU | Vitamin C: 52mg | Calcium: 77mg | Iron: 2mg

lemon garlic yogurt chicken with brussels sprouts

Baked Lemon Garlic Yogurt Chicken

These Baked Lemon Garlic Yogurt Chicken Thighs are juicy, tangy, and perfectly roasted with brussels sprouts for a balanced, no-fuss meal!
No ratings yet
Prep Time 5 minutes
Cook Time 50 minutes
Course dinner, Main Course
Cuisine American, Mediterranean
Servings 4
Calories 358 kcal

Equipment

  • mixing bowl
  • baking dish

Ingredients
  

  • 4 chicken thighs (bone in, skin on)
  • 1/2 cup Greek yogurt
  • 2 tablespoon olive oil
  • 3 garlic cloves (minced)
  • 1 lemon (juiced)
  • 1 teaspoon salt
  • 1 teaspoon dried oregano
  • 1 teaspoon paprika
  • 1/2 teaspoon black pepper
  • 2 cups Brussels sprouts (frozen or fresh)

Instructions
 

  • Marinate the Chicken: In a large bowl, mix together the yogurt, olive oil, garlic, lemon juice, and seasonings. Add the chicken and coat it fully with the marinade. Cover and refrigerate for at least an hour (or overnight for even more flavor!).
  • Prepare to Bake: Preheat your oven to 400°F. Transfer the marinated chicken to a baking dish and add the brussels sprouts. Slice the leftover lemon peel into thin strips and scatter them around the chicken for an extra boost of citrusy aroma.
  • Roast to Perfection: Bake for 45 minutes, or until the chicken is golden brown and reaches an internal temperature of 165°F.
  • Serve & Store: Let the chicken rest for a few minutes before enjoying. If meal prepping, divide into containers and refrigerate for up to 4 days.

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: 358kcalCarbohydrates: 9gProtein: 23gFat: 26gSaturated Fat: 6gPolyunsaturated Fat: 5gMonounsaturated Fat: 13gTrans Fat: 0.1gCholesterol: 112mgSodium: 690mgPotassium: 506mgFiber: 3gSugar: 3gVitamin A: 683IUVitamin C: 52mgCalcium: 77mgIron: 2mg

Why This Recipe is a Perfect Meal Prep:

  • High-Protein & Satisfying – These juicy chicken thighs are packed with protein to keep you full and energized throughout the day.
  • Easy to Meal Prep – Make a batch ahead of time and enjoy flavorful, ready-to-go meals for the week. It reheats beautifully!
  • Gut-Friendly Greek Yogurt Marinade – The yogurt not only adds tangy goodness but also contains probiotics that support digestion and gut health.
  • Perfectly Balanced Flavors – The zesty lemon, aromatic garlic, and warm spices create an irresistible taste that feels gourmet but is easy to make.
  • One-Pan Wonder – Fewer dishes, less cleanup! The brussels sprouts roast alongside the chicken, making this a complete meal with minimal effort.
  • Nutrient-Packed & Wholesome – Brussels sprouts bring fiber, vitamins, and antioxidants to the table, making this meal as healthy as it is delicious.
  • Versatile & Customizable – Serve it with rice, quinoa, or a fresh salad. You can also swap brussels sprouts for other roasted veggies like carrots or zucchini!

The PrepYoSelf Newsletter

lemon garlic yogurt chicken with brussels sprouts

Recipe Ingredients:

  • Chicken Thighs (Bone-In, Skin-On) – The star of the dish! Chicken thighs are naturally juicy and flavorful, thanks to their higher fat content. Keeping the bone in and skin on locks in moisture, creating crispy, golden skin while staying tender inside.
  • Greek Yogurt – This acts as a tangy, creamy marinade that tenderizes the chicken while adding gut-friendly probiotics. It also helps the seasoning stick, ensuring every bite is packed with flavor.
  • Olive Oil – Adds healthy fats and helps with caramelization, giving the chicken a beautiful golden crust and enhancing the natural flavors of the dish.
  • Garlic (Minced) – Bold and aromatic, garlic infuses deep savory notes into the marinade, balancing the tanginess of the yogurt and the brightness of the lemon.
  • Lemon Juice (and Peel) – Lemon juice brings fresh acidity that cuts through the richness of the chicken and yogurt, while the roasted peel adds subtle citrusy bitterness that enhances the overall depth of flavor.
  • Dried Oregano – Earthy and slightly peppery, oregano gives this dish a Mediterranean flair that pairs perfectly with garlic and lemon.
  • Paprika – This adds a touch of smoky warmth and color, helping to create a beautiful golden crust on the chicken.
  • Black Pepper – Provides a mild heat that rounds out the spices and complements the bright acidity of the lemon and yogurt.
  • Brussels Sprouts – Roasting these alongside the chicken means they absorb all the delicious juices and seasoning, making them crispy on the outside and tender inside. Plus, they’re packed with fiber, vitamins, and antioxidants for a healthy, balanced meal.

lemon garlic yogurt chicken with brussels sprouts

Easy Basic Steps to Make Lemon Yogurt Chicken

  1. Marinate the Chicken: In a large mixing bowl, whisk together the Greek yogurt, olive oil, minced garlic, lemon juice, salt, oregano, paprika, and black pepper until well combined. Add the chicken thighs and use tongs (or clean hands) to coat each piece thoroughly in the marinade. Cover the bowl and refrigerate for at least 1 hour (or overnight for even more flavor).
  2. Preheat the Oven & Prep the Baking Dish: When ready to cook, preheat your oven to 400°F (200°C). Lightly grease a large baking dish or sheet pan with a little olive oil or non-stick spray to prevent sticking.
  3. Arrange the Chicken & Brussels Sprouts: Remove the marinated chicken from the fridge and place it skin-side up in the prepared baking dish. Spread the brussels sprouts around the chicken, making sure they’re in a single layer for even roasting. Thinly slice the reserved lemon peel and scatter the pieces throughout the dish to add extra citrusy aroma while baking.
  4. Bake Until Golden & Juicy: Place the dish in the oven and bake for 45 minutes, or until the chicken skin turns crispy and golden brown. To ensure doneness, use a meat thermometer to check that the internal temperature of the chicken reaches at least 165°F (75°C) in the thickest part.
  5. Rest & Serve: Remove the dish from the oven and let the chicken rest for 5 minutes before serving—this helps keep it juicy. Enjoy immediately, or divide into meal prep containers for an easy, delicious meal throughout the week!

lemon garlic yogurt chicken with brussels sprouts

Meal Prep Pairing Tips for Lemon Garlic Yogurt Chicken

 Meal Prep Pairing Ideas:

  • Grains: Serve with quinoa, brown rice, farro, or couscous for extra fiber and long-lasting energy.
    Starches: Pair with roasted sweet potatoes, garlic mashed potatoes, or whole-grain pita for a satisfying meal.
    Greens & Veggies: Add a side of roasted asparagus, sautéed spinach, or a fresh Greek salad with cucumbers, tomatoes, and feta.
    Sauces & Condiments: Drizzle with tzatziki, hummus, or a light lemon tahini sauce for extra flavor.
    Wrap It Up: Shred the leftover chicken and stuff it into a whole-wheat wrap or pita with greens and a yogurt-based sauce for an easy lunch.

Alternative Cooking Methods:

  • Air Fryer Method: Preheat your air fryer to 375°F (190°C). Arrange the marinated chicken in a single layer and cook for 25-30 minutes, flipping halfway, until golden brown and the internal temp reaches 165°F. Toss the brussels sprouts in a little olive oil and air-fry them separately for 12-15 minutes until crispy.
  • Grill It: Fire up the grill to medium-high heat. Remove excess marinade and grill the chicken thighs skin-side down for 5-7 minutes, then flip and cook for another 5-7 minutes until fully cooked. Grill the brussels sprouts in a foil packet or a grill pan with olive oil until tender and slightly charred.
  • Slow Cooker Version: Place marinated chicken and brussels sprouts in a slow cooker. Cook on low for 6 hours or high for 3-4 hours until tender. The yogurt marinade will create a rich, flavorful sauce—perfect for spooning over rice or mashed potatoes.
  • Stovetop & Oven Combo: For extra crispy skin, sear the chicken thighs first in a hot oven-safe skillet with a little olive oil (skin-side down for 4-5 minutes). Flip the chicken, add the brussels sprouts to the pan, and transfer to a 400°F oven to bake for 35-40 minutes.

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Frequently Asked Questions

Can I use boneless, skinless chicken thighs instead?

Absolutely! Boneless, skinless thighs will cook faster—bake for about 25-30 minutes or until the internal temperature reaches 165°F (75°C). Keep in mind that bone-in, skin-on thighs give more flavor and moisture, but boneless works great for a leaner option.


Why use Greek yogurt in the marinade?

Greek yogurt acts as a natural tenderizer thanks to its acidity, which helps break down the protein in chicken, making it extra juicy and flavorful. It also helps the spices stick to the meat and creates a slightly creamy texture when baked.


What if I don’t have Greek yogurt?

No problem! You can substitute regular plain yogurt, sour cream, or buttermilk for a similar tangy, tenderizing effect. If using buttermilk, reduce the quantity slightly so the marinade isn’t too runny.

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Ground Chicken with Baby Bok Choy Stir Fry

ground chicken and bok choy stir fry

If you’re looking for a ridiculously easy, flavor-packed meal prep recipe that tastes just as good as your favorite takeout, this One-Pot Ground Chicken with Baby Bok Choy is the perfect place to start! It’s a simple, nutritious, and budget-friendly dish that busy individuals will love. Plus, it’s got that delicious umami kick that makes every bite satisfying.

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

Calories: 450kcal | Carbohydrates: 19g | Protein: 25g | Fat: 31g | Saturated Fat: 6g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 17g | Trans Fat: 0.1g | Cholesterol: 98mg | Sodium: 1775mg | Potassium: 697mg | Fiber: 3g | Sugar: 7g | Vitamin A: 10122IU | Vitamin C: 107mg | Calcium: 280mg | Iron: 3mg

ground chicken and bok choy stir fry

The PrepYoSelf Newsletter

ground chicken and bok choy stir fry

Ground Chicken and Bok Choy Stir Fry

This one-pot ground chicken with baby bok choy features a savory garlic sauce and comes together in just 25 minutes, making it a quick, healthy, and meal-prep-friendly alternative to takeout.
No ratings yet
Prep Time 5 minutes
Cook Time 23 minutes
Course Main Course
Cuisine Asian
Servings 2
Calories 450 kcal

Equipment

  • knife
  • cutting board
  • spatula
  • saute pan

Ingredients
  

Tofu and Bok Choy:

  • 8 oz ground chicken
  • 4 baby bok choy
  • 2 tablespoon green onions
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Sauce Ingredients:

  • 3 garlic cloves (minced)
  • 1/3 cup water
  • 1 tablespoon olive oil
  • 2 tablespoon soy sauce
  • 2 tablespoon hoisin sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon lime juice
  • 1 tablespoon cornstarch

Instructions
 

  • Prepare the Bok Choy: Rinse and clean the bok choy, then slice each bunch into one-inch pieces. Drain and set aside.
  • Make the Sauce: In a small bowl, whisk together water, soy sauce, hoisin sauce, sesame oil, and cornstarch until smooth. This is where all the deep, savory flavors come from!
  • Cook the Sauce: Heat one tablespoon of olive oil in a pan over medium-high heat. Add the minced garlic and sauté until fragrant. Pour in the sauce mixture and stir continuously until it thickens. Once thickened, remove from heat and set aside.
  • Cook the Ground Chicken: In the same pan, add one tablespoon of olive oil and heat on high. Sauté the green onions, then add the ground chicken. Break it into small pieces and sprinkle in garlic powder and salt. Cook until the chicken is no longer pink and turns golden brown.
  • Add the Bok Choy: Toss in the bok choy and stir-fry for about 2-3 minutes until slightly wilted but still crisp.
  • Pour in the Sauce: Finally, pour the savory garlic sauce over everything and stir well until everything is fully coated. Let it simmer for a minute so the flavors meld together.

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: 450kcalCarbohydrates: 19gProtein: 25gFat: 31gSaturated Fat: 6gPolyunsaturated Fat: 6gMonounsaturated Fat: 17gTrans Fat: 0.1gCholesterol: 98mgSodium: 1775mgPotassium: 697mgFiber: 3gSugar: 7gVitamin A: 10122IUVitamin C: 107mgCalcium: 280mgIron: 3mg

Why You’ll Love This Recipe for Meal Prep:

  • One Pot = Less Cleanup: Nobody has time to scrub a pile of dishes! Since this entire dish comes together in one pan, you’ll save time on cleanup while still enjoying a well-balanced meal.
  • Beginner-Friendly & Foolproof: If you’re new to cooking, don’t worry! This recipe is straightforward, with easy-to-follow steps that guarantee a delicious outcome every time.
  • Perfect for Meal Prep: This dish stores beautifully in the fridge for up to 4 days, making it a go-to option for busy weekdays. Just reheat and enjoy a home-cooked meal in minutes!
  • Healthier Than Takeout: Packed with lean protein from ground chicken and nutrient-dense baby bok choy, this meal is low in calories, rich in vitamins, and free from excessive oils and additives found in restaurant dishes.
  • Budget-Friendly: Ground chicken and bok choy are both affordable ingredients, making this a cost-effective way to eat well without breaking the bank.
  • Savory, Garlicky, and Oh-So-Satisfying: With a delicious combination of soy sauce, hoisin sauce, sesame oil, and garlic, this dish has bold flavors that rival your favorite takeout—without the extra sodium or unhealthy fats!

ground chicken and bok choy stir fry

Ingredients you’ll need for this Ground Chicken Stir Fry

  • Ground Chicken: Ground chicken is a fantastic lean protein that soaks up flavors beautifully, making it perfect for stir-fries. It’s lighter than beef or pork but still delivers a satisfying, meaty bite.
  • Green Onions:Green onions add a subtle oniony flavor without overpowering the dish. They brighten up the overall taste and bring a little crunch!
  • Garlic: The garlic powder in the chicken adds a light garlicky depth, while fresh minced garlic in the sauce infuses the dish with that irresistible savory, aromatic punch.Soy Sauce – Umami Bomb
  • Hoisin Sauce: Hoisin sauce brings sweet, salty, and tangy notes to the dish, balancing the saltiness of soy sauce.
  • Sesame Oil: Just a small amount of sesame oil enhances the depth of the sauce with its nutty aroma.
  • Cornstarch: Cornstarch helps thicken the sauce so it clings to the chicken and bok choy, giving you that classic takeout-style glaze.

ground chicken and bok choy stir fry

How to Meal Prep Savory Chicken Stir Fry with Bok Choy

  1. Prepare the Bok Choy: Rinse and clean the baby bok choy thoroughly, then slice each bunch into 1-inch pieces. Drain and set aside.
  2. Make the Sauce: In a small bowl, whisk together water, soy sauce, hoisin sauce, sesame oil, and cornstarch until smooth. This will be your thick, flavorful garlic sauce.
  3. Cook the Sauce: Heat olive oil in a pan over medium-high heat. Add the minced garlic and sauté until fragrant (about 30 seconds). Pour in the sauce mixture and stir continuously until it thickens (about 1-2 minutes). Once thickened, pour it into a small bowl and set aside.
  4. Cook the Ground Chicken: In the same pan, heat olive oil on high heat. Sauté the green onions for about 30 seconds. Add the ground chicken, breaking it into small pieces. Sprinkle in the garlic powder and salt, then cook until the chicken is no longer pink and turns golden brown (about 4-5 minutes).
  5. Add the Bok Choy: Toss in the baby bok choy, stirring frequently until softened (about 2-3 minutes).
  6. Pour in the Sauce: Add the cooked sauce over the chicken and bok choy. Stir well to coat everything evenly in the delicious, savory garlic sauce

ground chicken and bok choy stir fry

Meal Prep Tips and Pairing Tips for Honey Lemon Chicken Stir Fry

  • Rice (Classic Choice) – Jasmine or brown rice adds a satisfying bite. Brown rice gives extra fiber for a more balanced meal.
  • Cauliflower Rice (Low-Carb Option) – Light and nutritious, cauliflower rice keeps things lower in carbs while still soaking up the sauce beautifully.
  • Quinoa (Protein-Packed) – Great for extra protein and a nutty flavor that pairs well with the savory garlic sauce.
  • Noodles (Takeout Vibes!) – Use soba noodles, whole wheat spaghetti, or even rice noodles to transform this dish into a noodle stir-fry.
  • Sweet Potatoes (Nutrient Boost) – Roasted sweet potato cubes bring a touch of natural sweetness that balances the savory sauce.
  • Shredded carrots – Adds crunch and a hint of natural sweetness.
  • Bell peppers – Vibrant, crisp, and great for meal prep!
  • Broccoli or snap peas – Perfect for extra fiber and crunch.
  • Mushrooms – Absorb the sauce beautifully for extra umami.
  • For Heat: Sriracha, chili flakes, or chili crisp
  • For Nutty Crunch: Chopped peanuts or cashews
  • For Brightness: A squeeze of lime or a drizzle of rice vinegar
  • For Extra Umami: A drizzle of oyster sauce or an extra splash of soy sauce

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Frequently Asked Questions

Can I freeze this dish?

The ground chicken and sauce freeze well, but bok choy can get mushy after thawing. If freezing, store the chicken and sauce separately and cook fresh bok choy when reheating.


I don’t have hoisin sauce. What can I use instead?

Hoisin adds sweetness and depth, but you can substitute it with:
✔️ Soy sauce + honey (or brown sugar) for a similar sweet-savory balance
✔️ Oyster sauce for a more umami-rich flavor
✔️ Teriyaki sauce (adjust salt levels as it’s already sweetened)


Can I turn this into a soup?

Yes! Add 2-3 cups of chicken broth after browning the chicken, and serve it as a flavorful soup over rice or noodles.

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Creamy Cajun Sausage Orzo Pasta

sausage orzo pasta

Mardi Gras season is all about bold flavors, vibrant colors, and dishes that bring joy to the table! This Creamy Cajun Sausage Orzo Pasta delivers that classic Louisiana-inspired taste while keeping things balanced and wholesome. It’s packed with veggies, lean andouille chicken sausage, and a luscious Cajun-spiced sauce that feels indulgent without the guilt.

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Calories: 586kcal | Carbohydrates: 37g | Protein: 25g | Fat: 40g | Saturated Fat: 18g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Cholesterol: 149mg | Sodium: 1532mg | Potassium: 520mg | Fiber: 4g | Sugar: 9g | Vitamin A: 3703IU | Vitamin C: 92mg | Calcium: 104mg | Iron: 2mg

sausage orzo pasta

sausage orzo pasta

Creamy Cajun Sausage Orzo Pasta

A lightened-up, veggie-packed Creamy Cajun Sausage Orzo Pasta that delivers bold Mardi Gras flavors in a quick, meal-prep-friendly dish!
No ratings yet
Prep Time 2 minutes
Cook Time 20 minutes
Course dinner
Cuisine Cajun
Servings 2
Calories 586 kcal

Equipment

  • knife
  • cutting board
  • skillet

Ingredients
  

  • 1/3 cup orzo pasta (dry)
  • 8 oz andouille chicken sausage (Applegate brand)
  • 1/4 cup celery (diced)
  • 1/4 cup red onions (diced)
  • 1/2 cup green bell pepper (diced)
  • 1/2 cup orange bell pepper (diced)
  • 1/2 cup roma tomato (diced)
  • 3 garlic cloves (minced)
  • 1/4 cup water
  • 1/2 cup heavy cream
  • 1 teaspoon cajun seasoning
  • 1/4 teaspoon salt
  • 1 tablespoon grated parmesan cheese
  • 2 tablespoon green onions (diced)
  • 1 tablesoon olive oil

Instructions
 

  • Cook the Orzo: Boil orzo pasta according to package instructions. Drain and set aside.
  • Sauté the Veggies: Heat olive oil in a pan over medium-high heat. Add red onions, celery, bell peppers, tomatoes, and garlic. Sauté for about 3 minutes until softened.
  • Cook the Sausage: Toss in the sliced andouille chicken sausage and sprinkle in the Cajun seasoning. Stir for about 2 minutes until heated through.
  • Make It Creamy: Stir in water and heavy cream, scraping up the flavorful browned bits from the pan.
  • Combine Everything: Add the cooked orzo and stir well. Let it simmer for 5 minutes until the sauce thickens and coats the pasta.
  • Finish with Cheese & Garnish: Sprinkle with parmesan cheese and top with fresh green onions.

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: 586kcalCarbohydrates: 37gProtein: 25gFat: 40gSaturated Fat: 18gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gCholesterol: 149mgSodium: 1532mgPotassium: 520mgFiber: 4gSugar: 9gVitamin A: 3703IUVitamin C: 92mgCalcium: 104mgIron: 2mg

Why This Recipe is a Must-Try:

  • Packs in the Veggies – Traditional creamy Cajun pastas often skimp on the veggies, but this dish is loaded with bell peppers, celery, tomatoes, and onions for extra fiber, vitamins, and a boost of flavor.
  • Leaner Protein Swap – We’re using Applegate Andouille Chicken Sausage, a lighter, cleaner alternative to pork sausage that still packs a smoky, bold Cajun flavor.
  • Lighter Creaminess – Instead of a heavy cream-based sauce, this version combines just ¼ cup of heavy cream with water, keeping it light but still deliciously creamy.
  • Orzo: The Perfect Pasta Hack – Using orzo pasta instead of traditional fettuccine or penne means you get all the texture you love in a smaller portion that stretches further while soaking up the Cajun-spiced sauce beautifully.
  • Ready in Under 30 Minutes – No need to spend hours in the kitchen—this one-pan wonder comes together fast, making it an easy weeknight dinner or meal prep go-to!
  • Perfect for Meal Prep – This dish stores beautifully in the fridge and tastes even better the next day as the flavors meld together. Plus, the portion sizes are just right for balanced meals!
  • Restaurant Flavors, Home-Cooked Vibes – You get that rich, smoky, and creamy Cajun pasta experience without all the butter, sodium, and excess fats that come with restaurant versions. This is comfort food made smarter!

The PrepYoSelf Newsletter

Ingredients You’ll Need

  • Orzo Pasta – This small, rice-shaped pasta is perfect for absorbing the creamy Cajun sauce while providing a tender bite. Unlike heavier pastas, orzo keeps this dish light while still feeling indulgent.
  • Applegate Andouille Chicken Sausage – This sausage brings smoky, bold Cajun flavors with a healthier twist. Since it’s made from chicken instead of pork, it keeps the dish lower in fat while still delivering that classic spicy kick.
  • Red Onions – These add a slight sweetness and depth to the dish, balancing out the spice and acidity of the tomatoes. They also provide a delicious base flavor when sautéed.
  • Celery – A staple in Cajun cooking, celery adds a slight crunch and freshness that enhances the dish’s texture while complementing the smoky flavors of the sausage.
  • Green & Orange Bell Peppers – Bell peppers bring natural sweetness, vibrant color, and a subtle crispness that makes every bite exciting. The mix of green and orange peppers keeps the flavor dynamic, with green offering a slightly bitter note and orange providing a mellow sweetness.
  • Roma Tomato – These tomatoes break down into the sauce, adding acidity and a fresh, slightly tangy contrast to the creamy and spicy elements of the dish.
  • Garlic – A must-have for bold flavor, garlic infuses the entire dish with a rich, aromatic depth that pairs beautifully with the smoky sausage and Cajun spices.
  • Water & Heavy Cream – The combination of water and heavy cream creates a lighter but still creamy sauce. The water helps deglaze the pan, while the heavy cream provides just the right amount of richness without making the dish overly heavy.
  • Cajun Seasoning – The star spice blend! This mix of paprika, cayenne, garlic powder, onion powder, and herbs brings that signature Louisiana heat and depth to the dish. It seasons everything perfectly, from the veggies to the sauce.
  • Grated Parmesan Cheese – A little parmesan adds a nutty, umami-rich finish that melts beautifully into the creamy sauce, making it even more indulgent.
  • Green Onions – The final fresh touch! Green onions provide a mild oniony flavor and a burst of color, balancing the richness of the sauce with a pop of freshness.

sausage orzo pasta

Quick and Easy Recipe Steps:

  1. Cook the Orzo: Bring a small pot of salted water to a boil and add the orzo pasta. Cook according to the package instructions until al dente, usually about 7–9 minutes. Drain the pasta in a colander and set aside.
  2. Sauté the Veggies: In a large skillet or pan, heat 1 tablespoon of olive oil over medium-high heat. Add the diced red onions, celery, green and orange bell peppers, roma tomato, and minced garlic. Stir and cook for about 3 minutes, or until the vegetables soften and become fragrant.
  3. Cook the Sausage: Add the sliced andouille chicken sausage to the pan, along with 1 teaspoon of Cajun seasoning and ¼ teaspoon of salt. Stir everything together, allowing the sausage to heat through and absorb the flavors, about 2 minutes.
  4. Create the Sauce: Pour in ¼ cup of water and ¼ cup of heavy cream, stirring well to combine. As you mix, use a wooden spoon or spatula to scrape up any browned bits from the bottom of the pan—this adds extra flavor!
  5. Combine Everything: Add the cooked orzo pasta into the pan and stir to coat it evenly in the creamy sauce. Let the mixture simmer for about 5 minutes, stirring occasionally, until the sauce thickens slightly and clings to the pasta.
  6. Add the Finishing Touches: Sprinkle 1 tablespoon of grated parmesan cheese over the pasta and give it a final stir. Remove from heat and garnish with 2 tablespoons of diced green onions for a fresh pop of flavor.
  7. Serve & Enjoy: Dish it up while hot, or portion into meal prep containers for a delicious, ready-to-eat meal throughout the week!

sausage orzo pasta

Ingredient Swaps for a Healthier Twist:

  • Swap the Orzo for a Whole Grain Option – Use whole wheat orzo, quinoa, brown rice, or chickpea pasta for extra fiber and protein.
  • Use Turkey or Plant-Based Sausage – Substituting chicken sausage with lean turkey sausage or a vegan sausage alternative keeps the dish lighter while still packing in flavor.
  • Make It Dairy-Free – Swap the heavy cream for coconut milk or an unsweetened dairy-free alternative like cashew cream for a plant-based version.
  • Adjust the Spice Level – If you like it milder, use half the Cajun seasoning or opt for a no-salt Cajun blend. If you love the heat, add a pinch of cayenne or a few dashes of hot sauce!
  • Add More Veggies – Toss in zucchini, mushrooms, or spinach to boost the fiber and nutrient content. 
  • Use Nutritional Yeast Instead of Parmesan – For a dairy-free, cheesy flavor with added B vitamins!
  • Make It Broth-Based Instead of Creamy – If you want a lighter version, skip the heavy cream and use chicken or vegetable broth instead.

sausage orzo pasta

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Frequently Asked Questions

What if I don’t have Cajun seasoning?

You can make your own by mixing equal parts of paprika, garlic powder, onion powder, black pepper, cayenne, thyme, and oregano. Adjust the spice level to your liking!


Can I make this dish vegetarian?

Definitely! Swap out the chicken sausage for plant-based sausage or sauteed mushrooms for a meaty texture.


Will this be too spicy for kids?

It depends on their spice tolerance. You can reduce the amount of cajun seasoning and opt for a milder sausage if needed.