Honey Garlic Chicken Quinoa Boxes (High-Protein Meal Prep)

These honey garlic chicken quinoa boxes are a simple way to have lunch sorted for the week. Juicy chicken pieces are coated in a sticky honey garlic sauce, then packed over fluffy quinoa with crisp-tender broccoli. Each box has about 45 grams of protein, it takes about 40 minutes to make four boxes, and it reheats well. If you want a lunch that keeps you full and doesn’t taste like “diet food,” this is a good one to batch cook on Sunday.

What Are Chicken Quinoa Boxes?

Chicken quinoa boxes are meal prep lunches packed in containers: a protein (chicken), a whole grain (quinoa), and a vegetable (broccoli), with the sauce already on the chicken. You cook everything once, divide it into four containers, and reheat a box when you want it. This version uses a honey garlic sauce, which is mildly sweet and savory, and it isn’t spicy unless you add sriracha.

Ingredients

Quinoa

• 1 1/4 cups (about 220 g) dry white quinoa, rinsed well
• 2 1/2 cups (600 ml) water
• 1/4 teaspoon salt

Chicken

• 1.5 lb (680 g) boneless, skinless chicken breasts, cut into 1-inch (2.5 cm) pieces
• 2 tablespoons cornstarch
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon avocado oil (or any neutral oil)

Honey garlic sauce

• 3 tablespoons honey
• 2 tablespoons low-sodium soy sauce
• 4 garlic cloves, minced
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil
• 1/4 cup (60 ml) water

Broccoli

• 4 cups (about 350 g) small broccoli florets
• 1/2 tablespoon avocado oil
• 2 tablespoons water
• Pinch of salt

For the boxes

• 1 carrot, shredded, and/or 1 small cucumber, sliced (optional)
• 2 green onions, thinly sliced
• 2 teaspoons sesame seeds
• Lime wedges (optional)

Instructions

1. Cook the quinoa. Combine the rinsed quinoa, water, and 1/4 teaspoon salt in a pot. Bring to a boil, cover, and reduce to low. Cook for 15 minutes, then turn off the heat and let it sit, covered, for 5 minutes. Fluff with a fork.
2. Make the sauce. While the quinoa cooks, whisk together the honey, soy sauce, garlic, rice vinegar, sesame oil, and 1/4 cup water.
3. Coat the chicken. Pat the chicken dry. Toss with the cornstarch, 1/2 teaspoon salt, and the pepper until each piece is lightly coated.
4. Sear the chicken. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Cook the chicken in two batches in a single layer, 4 to 5 minutes per batch, turning once, until golden and cooked through (165°F / 74°C inside).
5. Glaze. Return all the chicken to the pan and lower the heat to medium. Pour in the sauce and stir for 1 to 2 minutes, until it thickens and coats the chicken. Move the chicken to a plate.
6. Cook the broccoli. Wipe out the pan and heat 1/2 tablespoon oil over medium-high heat. Add the broccoli and stir-fry for 2 to 3 minutes, until it starts to brown. Add 2 tablespoons water and a pinch of salt, cover, and steam for 1 minute. It should stay bright green and slightly crisp.
7. Pack the boxes. Divide the quinoa, chicken, and broccoli between 4 containers. Add the carrot and cucumber if using. Top with green onion and sesame seeds.
8. Cool before sealing. Let the boxes cool for 20 to 30 minutes with the lids off, then close and refrigerate within 2 hours of cooking.

Tips for Success

• Pat the chicken dry. Dry chicken browns better and doesn’t steam in the pan.
• Cook in batches. An overcrowded pan makes pale chicken instead of golden pieces.
• Cut the pieces evenly so they cook at the same speed.
• Don’t overcook the broccoli. It keeps softening when reheated, so stop while it is still slightly crisp.
• Cool before closing the lids. Steam trapped in a hot box makes the food soggy.
• Thin sauce? Cook it 1 more minute, or stir in 1 teaspoon cornstarch mixed with 1 teaspoon water.
• Add a splash of water when reheating to loosen the sauce and keep the chicken moist.

Variations

• Chicken thighs: More flavor and juicier after reheating, with about 5g less protein per box.
• Spicy: Add 1 to 2 tablespoons sriracha to the sauce.
• Different grain: Use brown rice, couscous, or cauliflower rice (lower carb).
• Different vegetables: Swap the broccoli for green beans, snap peas, or bell pepper.
• Extra protein: Add shelled edamame or a hard-boiled egg to each box.
• Shrimp: Use 1.5 lb (680 g) of peeled shrimp and cook for 2 to 3 minutes per side.

Storage and Make-Ahead

• Refrigerator: Keep sealed boxes for up to 4 days.
• Reheat: Microwave for 1.5 to 2 minutes, with a splash of water on the chicken, until steaming hot (165°F / 74°C).
• Freezer: The chicken and quinoa freeze well for up to 2 months. Broccoli gets soft after freezing, so pack fresh broccoli or leave it out. Thaw in the fridge overnight.
• Make ahead: Cook the quinoa and sauce a day early to speed up prep.
• Packing tip: Use containers with a divider, or keep the sauced chicken to one side so the quinoa doesn’t get soggy.

Honey Garlic Chicken Quinoa Boxes

Sticky honey garlic chicken over fluffy quinoa with broccoli, packed into 4 meal prep boxes. About 45g protein per box, ready in 40 minutes.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 25 minutes mins

Total Time 40 minutes mins

Servings: 4 boxes

Calories: 550

Ingredients Method Notes

Ingredients

  

• Quinoa
• 1 1/4 cups about 220 g dry white quinoa, rinsed well
• 2 1/2 cups 600 ml water
• 1/4 teaspoon salt
• Chicken
• 1.5 lb 680 g boneless, skinless chicken breasts, cut into 1-inch (2.5 cm) pieces
• 2 tablespoons cornstarch
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon avocado oil or any neutral oil
• Honey garlic sauce
• 3 tablespoons honey
• 2 tablespoons low-sodium soy sauce
• 4 garlic cloves minced
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil
• 1/4 cup 60 ml water
• Broccoli
• 4 cups about 350 g small broccoli florets
• 1/2 tablespoon avocado oil
• 2 tablespoons water
• Pinch of salt
• For the boxes
• 1 carrot shredded, and/or 1 small cucumber, sliced (optional)
• 2 green onions thinly sliced
• 2 teaspoons sesame seeds
• Lime wedges optional

Method

 

1. Cook the quinoa. Combine the rinsed quinoa, water, and 1/4 teaspoon salt in a pot. Bring to a boil, cover, and reduce to low. Cook for 15 minutes, then turn off the heat and let it sit, covered, for 5 minutes. Fluff with a fork.
2. Make the sauce. While the quinoa cooks, whisk together the honey, soy sauce, garlic, rice vinegar, sesame oil, and 1/4 cup water.
3. Coat the chicken. Pat the chicken dry. Toss with the cornstarch, 1/2 teaspoon salt, and the pepper until each piece is lightly coated.
4. Sear the chicken. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Cook the chicken in two batches in a single layer, 4 to 5 minutes per batch, turning once, until golden and cooked through (165°F / 74°C inside).
5. Glaze. Return all the chicken to the pan and lower the heat to medium. Pour in the sauce and stir for 1 to 2 minutes, until it thickens and coats the chicken. Move the chicken to a plate.
6. Cook the broccoli. Wipe out the pan and heat 1/2 tablespoon oil over medium-high heat. Add the broccoli and stir-fry for 2 to 3 minutes, until it starts to brown. Add 2 tablespoons water and a pinch of salt, cover, and steam for 1 minute. It should stay bright green and slightly crisp.
7. Pack the boxes. Divide the quinoa, chicken, and broccoli between 4 containers. Add the carrot and cucumber if using. Top with green onion and sesame seeds.
8. Cool before sealing. Let the boxes cool for 20 to 30 minutes with the lids off, then close and refrigerate within 2 hours of cooking.

Notes

• Chicken breast: It has the most protein. Boneless thighs also work, see Variations.
• Cornstarch: A light coating helps the chicken brown and makes the sauce thick and sticky.
• Quinoa: Rinse it under cold water for about 30 seconds to remove its natural bitter coating. Rice or brown rice also works.
• Honey: Maple syrup is an easy substitute.
• Soy sauce: Low-sodium gives you more control, since the sauce reduces.
• Garlic: Use fresh cloves. Jarred garlic tastes flatter in a sauce this simple.