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Easy Honey Garlic Chicken Meal Prep Bowls with Roasted Squash

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These Easy Honey Garlic Chicken Meal Prep Bowls with Roasted Squash are the perfect solution for busy weeks. The honey garlic sauce keeps the chicken incredibly moist, and the roasted squash gets even sweeter as it sits, making for a delicious and convenient lunch that holds up beautifully throughout the week.

Ingredients

Scale
  • 1.5 lbs boneless, skinless chicken breasts (about 2–3 breasts)
  • 1/3 cup honey
  • 4 cloves garlic, minced
  • 3 tablespoons low-sodium soy sauce
  • 2 tablespoons rice vinegar
  • 1 tablespoon olive oil
  • 1 tablespoon cornstarch
  • 2 tablespoons water (for cornstarch slurry)
  • Salt and pepper to taste
  • 1 medium butternut squash (about 2 lbs), peeled, seeded, and cut into 1-inch cubes
  • 2 tablespoons olive oil (for squash)
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 cups cooked rice (white, brown, or cauliflower)
  • Fresh green beans or broccoli (optional)
  • Sesame seeds for garnish
  • Sliced green onions for garnish

Instructions

  1. Preheat oven to 400°F (200°C). Peel butternut squash, cut in half lengthwise, scoop out seeds, and cut into 1-inch cubes. Toss cubes with 2 tablespoons olive oil, smoked paprika, garlic powder, salt, and pepper. Spread in a single layer on a baking sheet. Roast for 25-30 minutes, flipping halfway, until golden brown and tender.
  2. While squash roasts, cook rice according to package directions.
  3. Season chicken breasts with salt and pepper. Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add chicken and cook for 5-6 minutes per side, until golden brown and internal temperature reaches 165°F (74°C). Remove chicken and let rest for 5 minutes.
  4. In the same skillet over medium heat, add minced garlic and sauté for 30 seconds until fragrant. Add honey, soy sauce, and rice vinegar. Stir, scraping up browned bits. Simmer for 2 minutes. In a small bowl, whisk cornstarch with 2 tablespoons water until smooth. Pour slurry into sauce while stirring constantly. Let bubble for 30 seconds, then remove from heat.
  5. Slice rested chicken against the grain into bite-sized strips or cubes. Return chicken to skillet with sauce and toss to coat evenly.
  6. Divide cooked rice among meal prep containers. Top with roasted squash and honey garlic chicken. Add optional veggies. Garnish with sesame seeds and sliced green onions. Let cool completely before sealing and refrigerating.

Notes

Don’t skip the cornstarch slurry—it gives the sauce a glossy, clingy texture. Cut squash evenly to ensure even roasting. Let chicken rest before slicing to keep it juicy. Toast sesame seeds for extra flavor. Double the sauce if desired. These bowls keep in the fridge for up to 4 days and freeze for up to 3 months.

Nutrition

Keywords: honey garlic chicken, meal prep bowls, roasted squash, healthy meal prep, easy lunch, gluten-free, dairy-free

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