Go Back

Keto Honey Garlic Chicken Meal Prep - Simple, Flavor-Packed, and Ready for the Week

Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1.5–2 pounds boneless, skinless chicken thighs, cut into bite-size pieces
  • 1 tablespoon avocado oil or olive oil
  • 1 teaspoon sea salt, divided
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon smoked paprika (optional)
  • 3–4 cloves garlic, minced
  • 1/2 teaspoon ground ginger or 1 teaspoon fresh grated ginger
  • 1/3 cup allulose or monk fruit erythritol blend
  • 2 tablespoons water
  • 2 tablespoons soy sauce or coconut aminos (for gluten-free)
  • 1 tablespoon apple cider vinegar or rice vinegar (no added sugar)
  • 1 teaspoon sesame oil
  • 1/4–1/2 teaspoon red pepper flakes (optional, for heat)
  • 1/2 cup chicken broth
  • 1 teaspoon xanthan gum (use 1/2 teaspoon if you prefer a thinner sauce)
  • 2 tablespoons sesame seeds (optional, for garnish)
  • 2–3 green onions, thinly sliced (optional, for garnish)

Method
 

  1. Prep the chicken: Pat the chicken dry. Season with 1/2 teaspoon salt, pepper, and smoked paprika.
  2. Make the keto “honey” base: In a small bowl, mix allulose, water, soy sauce or coconut aminos, vinegar, sesame oil, red pepper flakes, and chicken broth. Set aside.
  3. Cook the chicken: Heat oil in a large skillet over medium-high. Add chicken in a single layer. Sear 3–4 minutes per side until golden and cooked through. Work in batches if needed. Transfer to a plate.
  4. Sauté aromatics: Lower heat to medium. Add garlic and ginger to the skillet. Cook 30–60 seconds until fragrant, stirring often so it doesn’t burn.
  5. Build the sauce: Pour in the sauce mixture. Bring to a gentle simmer and cook 2–3 minutes.
  6. Thicken: Sprinkle xanthan gum lightly over the sauce while whisking to avoid clumps. Simmer 1–2 minutes until glossy and slightly thickened.
  7. Combine: Return the chicken (and any juices) to the pan. Toss to coat. Taste and adjust salt with the remaining 1/2 teaspoon if needed.
  8. Finish and garnish: Turn off heat. Let the sauce settle and cling to the chicken. Top with sesame seeds and green onions if using.
  9. Assemble meal prep bowls: Divide chicken into 4 meal prep containers. Add a low-carb side like cauliflower rice, sautéed zucchini, or steamed broccoli.
  10. Cool before sealing: Let containers cool 15–20 minutes, then seal and store.