Honey Soy Chicken Meal Prep | Air Fried Potatoes & Garlic Green Beans
This honey soy garlic chicken meal prep is made to fix the common frustrations of weekly cooking: bland meals, soggy textures, and dishes that lose their appeal after a couple of days.
The chicken is glazed in a sticky honey-soy sauce that reduces in the pan, delivering real flavour without bottled shortcuts. Crispy air-fried potatoes bring texture and substance, while garlic green beans add brightness so each container feels like a satisfying meal rather than “diet food”.
This recipe yields five 750ml portions and balances protein, carbohydrates and fats so meals reheat well and keep their texture across the week — the essential goal of effective meal prep.
Honey Soy Chicken Meal Prep
20
30
50
5 People
527kcal
Chef Jack Ovens
Ingredients
Chicken
- 1kg (2.2lb) – Chicken Thighs, Boneless & Skinless
- 2 Tbsp (30ml) – Peanut Oil
- 1 tsp (3g) – Smoked Paprika
- 1 tsp (3g) – Onion Powder
- Salt & Pepper
Sticky Soy Garlic Glaze
- ½ Cup (125ml) – Light Soy Sauce
- ¼ Cup (60ml) – Chicken Stock
- 2 Tbsp (40g) – Honey
- 4 – Garlic Cloves, Grated
- 1 tsp (5ml) – Sesame Oil
- 1 tsp (5ml) – Rice Vinegar or Apple Cider Vinegar
- 1 tsp (5g) – Cornflour or Starch
- 1 Tbsp (15ml) – Water
- Ground White Pepper
Air-Fried Potatoes
- 900g (2lb) – Potatoes, cut into bite-sized pieces
- 2 Tbsp (30ml) – Peanut Oil
- Salt & Pepper
Garlic Green Beans
- 250g (8.8oz) – Green Beans, trimmed
- 1 Tbsp (15ml) – Peanut Oil
- 2 – Garlic Cloves, Grated
- Salt & Pepper
- Spring Onion (Scallion)
Instructions
- Preheat the air fryer to 200°C (400°F).
- Toss the potatoes with peanut oil, salt and pepper. Air fry for 20–25 minutes, shaking the basket halfway through, until golden and crisp.
- Heat a large pan over medium heat with the peanut oil for the green beans. Add the green beans, season with salt and pepper, and cook 3–4 minutes until just tender. Add the garlic and cook 20–30 seconds until fragrant. Remove and set aside.
- Toss the chicken thighs with peanut oil, smoked paprika, onion powder, salt and pepper. Increase heat to medium-high and sear the chicken 5–6 minutes per side until deeply golden and cooked through. Remove from the pan.
- Reduce heat to medium. Add soy sauce, chicken stock, honey, garlic, sesame oil and vinegar to the pan and bring to a gentle simmer. Stir in the cornflour slurry (cornflour mixed with water) and cook 2–3 minutes until thick and glossy.
- Return the chicken to the pan and coat it in the glaze, allowing it to reduce and caramelise briefly.
- Divide the air-fried potatoes between 5 × 750ml containers. Add the garlic green beans as a separate layer, then top with the sticky glazed chicken. Spoon any remaining glaze over the chicken.
- Allow to cool completely before sealing and refrigerating.
Nutrition Guide
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The above nutrition guide is based on daily averages and is calculated for a single portion.
Recipe Notes
Storage Instructions
Allow the meal prep to cool completely before sealing. Store in airtight containers in the fridge for up to 4 days.
For longer storage, freeze for up to 4 weeks. Thaw overnight in the fridge before reheating.
Reheating Instructions
Microwave
Reheat on high for 2–3 minutes, stirring halfway if needed. Add a small splash of water or stock to rehydrate the chicken and potatoes.
Pan
Reheat gently in a pan over medium heat with a splash of water or stock until hot throughout.
Watch How To Make The Recipe
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