Individual Sweet & Sour Chicken Meal Prep

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Sometimes when you come home from a long day, you just want to eat. However, finding the motivation to cook up something delicious doesn’t come easy! The best way to beat that slump is to plan ahead, so here’s a recipe that will get your mouth watering. These Individual Sweet & Sour Chicken Meals contain an excellent balance of protein, nutrients, and most importantly, flavor!

This easy-to-prep dishes includes tender pieces of boneless chicken combined with a variety of veggies, such as zucchini and broccoli. Plus, the sweet and sour sauce ties the entire plate together with sweet sensations of pineapple juice and a kick from red pepper. With such a wide palette of flavors, each and every bite has a fresh, new taste. This recipe promises to leave you wanting more. Luckily, with its large quantities of ingredients, you can get 5 meals from this single recipe!


Individual Sweet & Sour Chicken Meal Prep

Individual Sweet & Sour Chicken Meal Prep

Yields: 5 servings | Calories: 444 | Total Fat: 19g | Saturated Fat: 4g | Trans Fat: 0g | Cholesterol: 53mg | Sodium: 575mg | Carbohydrates: 48g | Fiber: 4g | Sugar: 7g | Protein: 19g | SmartPoints (Freestyle): 14


    For the Chicken and Vegetables:
  • 5 (6 ounces) boneless and skinless chicken breast, cut into large cubes
  • 3 tablespoons olive oil, divded
  • 1 teaspoon Kosher salt, divded
  • 1 teaspoon ground black pepper, divded
  • 1 red pepper, cut into large cubes
  • 2 cups fresh broccoli florettes
  • 2 cups zucchini, cut into large cubes
  • 1 cup red onion, cut into large cubes
    For the Sweet and Sour Sauce:
  • 2/3 cup pineapple juice
  • 1/3 cup rice vinegar
  • 1/4 cup honey
  • 2 teaspoons crushed red pepper
  • 1 tablespoon no sugar added tomato paste
  • 1 tablespoon low sodium soy sauce
    For the Rice:
  • 1 tablespoon rice vinegar
  • 1/4 teaspoon Kosher salt
  • Water amount according to package
  • 1 1/2 cups uncooked brown rice (we used Uncle Ben's)
    For Meal Prep:
  • 5 air tight re-heatable containers, with lids.


    For the Chicken and Vegetables:
  1. Preheat oven to 450 degrees. Line a large baking sheet with aluminum foil and spray with non-stick spray.
  2. Combine cubed chicken with 1 and 1/2 tablespoon olive oil, 1/2 teaspoon salt, and 1/2 teaspoon pepper. Toss to combine. Place in one even layer on the prepared baking sheet. The chicken should only take up about 1/3 of the pan.
  3. Combine the remaining oil, salt and pepper with the vegetables. Toss well to ensure all the vegetables are coated in the oil and seasonings. Spread in one even layer on the same baking sheet as the chicken.
  4. Bake 15 to 20 minutes until chicken is cooked through (and reaches 165 degrees) and vegetables have begun to lightly char. Remove from oven and cool slightly.
    For the Sweet and Sour Sauce:
  1. Combine all ingredients in a small sauce pot and whisk together. Bring to a boil over medium heat. Reduce to a simmer, continue to simmer until sauce has thickened, stirring constantly. About 5 to 10 minutes. If needed, add 1 teaspoon of tomato paste to thicken. Repeat as needed.
  2. Pour over prepared chicken and vegetables and toss to coat.
    For the Rice:
  1. Combine in a small sauce pot and cook according to package. Remove from heat and allow rice to sit, covered, for about 10 minutes, fluff with a fork.
    Meal Prep:
  1. Divide rice between meal prep containers, about 1 cup per container. Place chicken over half the rice, about 6 ounces per container. Last, place vegetables on top of the other half of the rice, about 1 cup. Allow to cool before covering and refrigerating or freezing.
  2. To reheat, defrost in the fridge then pop in a 375 degree oven for 20-30 minutes. Or, microwave for 2 to 3 minutes in a microwave safe container, or until hot and chicken reaches 140 degrees.


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5 Comments on "Individual Sweet & Sour Chicken Meal Prep"

  1. Abbey  August 14, 2017

    Unfortunately this recipe was a disaster! The sauce did not thicken, the rice needed to be cooked longer then the instructions said. This was a waste of time, money, and did for me!

    • Nichole Furlong  August 15, 2017

      Abbey, I’m sorry to hear your recipe did not turn out. We’ve edited the recipe for the rice to be cooked according to the package directions. There are different types of rice (even different types of brown rice!) and some do have different cooking times. In regards to the sauce, in the directions it mentions to add tomato paste to thicken and repeat as needed (to thicken the sauce). Perhaps this is why the sauce didn’t thicken? It may have just needed more tomato paste!

      Again, I’m sorry to hear your recipe did not turn out the way you had expected! We have several other meal prep recipes on the site and I hope you can find one that is perfect for your needs!

  2. Linda  September 17, 2017

    1/4 honey. 1/4 what? Cup?

    Love you recipes!!!! Thank you.

    • Nichole Furlong  September 18, 2017

      Whoops! Thanks for catching my typo, Linda! It’s 1/4 cup honey – should be all fixed!

  3. Denise  April 16, 2018

    This was fantastic! No problems at all. Easy to make. The sauce has so much flavor and simple to assemble. Definitely a winner and will make again! Thanks ?


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