Can I use chicken thighs instead of breast?

Yes — boneless thighs work beautifully and stay extra juicy. Add 2–3 minutes to the sear time and cook to 165°F.

How do I make honey garlic chicken bowls in the air fryer?

Air fry the cornstarch-coated chicken at 400°F for 9–10 minutes, shaking halfway, then toss with the simmered sauce. Same sticky glaze, even less cleanup.

Are honey garlic chicken bowls good for meal prep?

Excellent — portion rice, broccoli, and chicken into containers and refrigerate up to 4 days. Keep a little extra sauce aside to refresh them when reheating.

How much protein is in one bowl?

About 42 grams per serving from the chicken breast alone, making this one of the easiest high protein dinner recipes to keep in rotation.

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Honey garlic chicken bowls

Name: Honey Garlic Chicken Bowls
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 4 servings
Cuisine: American
Ingredients: 1.5 lb boneless skinless chicken breast, cut into 1-inch pieces; 2 tbsp cornstarch; 0.5 tsp each salt and black pepper; 1 tbsp olive oil; 1/3 cup honey; 1/4 cup low-sodium soy sauce; 4 garlic cloves, minced; 1 tbsp rice vinegar; 1 tsp sesame oil; Pinch of red pepper flakes; 3 cups cooked white or brown rice; 3 cups steamed broccoli florets; Sliced scallions and sesame seeds, to serve

20 minutes · 42g protein · serves 4 · July 2026

Honey garlic chicken bowls — easy high protein dinner recipe with glazed chicken, rice and broccoli

If I had to name the one easy dinner recipe that gets requested in my house more than any other, it's these honey garlic chicken bowls. Sticky, glossy chicken with crisp edges, a sauce that tastes like it simmered for an hour (it took three minutes), and a full bowl on the table in twenty minutes flat. This is the recipe I make when I've stared at the fridge too long and need dinner to just happen.

What I love most is the math: 42 grams of protein per bowl without trying. The cornstarch trick — a light toss before searing — gives the chicken those crackly caramelized edges that grab the sauce, so every bite tastes like the best piece of takeout you've ever had, minus the delivery fee.

And because everything happens in one skillet while the rice cooks, cleanup is two dishes. On a Tuesday, that's the whole ballgame.

Why this recipe works

Cornstarch is the secret to the glaze. A thin coating crisps the chicken and thickens the honey garlic sauce the moment it hits the pan — no slurry, no waiting.
High heat, single layer. Giving the chicken room to sear (not steam) is what builds the golden edges that make these bowls taste restaurant-made.
The sauce is balanced, not just sweet. Rice vinegar and soy pull the honey back from cloying, so you can eat a whole bowl and immediately want another.

Honey garlic chicken bowls

Prep 10 min · Cook 10 min · Total 20 min · Serves 4

Ingredients

1.5 lb boneless, skinless chicken breast, cut into 1-inch pieces
2 tbsp cornstarch
½ tsp each salt and black pepper
1 tbsp olive oil
⅓ cup honey
¼ cup low-sodium soy sauce
4 garlic cloves, minced
1 tbsp rice vinegar
1 tsp sesame oil
Pinch of red pepper flakes
3 cups cooked rice (white or brown)
3 cups steamed broccoli florets
Sliced scallions and sesame seeds, to serve

Instructions

Coat. Pat the chicken dry, then toss with cornstarch, salt, and pepper until lightly dusted on all sides.
Sear. Heat the olive oil in a large skillet over medium-high. Add the chicken in a single layer and cook 5–6 minutes, turning once, until golden with crisp edges.
Glaze. Whisk the honey, soy sauce, garlic, rice vinegar, sesame oil, and red pepper flakes. Pour into the skillet and simmer 2–3 minutes, tossing, until the sauce is glossy and clings to every piece.
Assemble. Divide the rice and broccoli between four bowls, pile the chicken on top, spoon over extra sauce, and shower with scallions and sesame seeds.

Tips and swaps

Don't move the chicken too soon — let it sit undisturbed for the first 3 minutes so the crust can form. Thighs work too: they're more forgiving and stay juicy; add a couple of minutes. Air fryer shortcut: air fry the coated chicken at 400°F for 9–10 minutes, then toss with the simmered sauce — same glaze, even less cleanup. Make it a veggie bowl night: snap peas, shredded carrots, or roasted cauliflower all love this sauce. Lower-sugar version: drop the honey to 3 tablespoons and add a splash of chicken broth; the glaze stays glossy. Tracking your intake? Our protein calculator will tell you exactly how much protein you need per day.

Storage and reheating

Refrigerate leftovers in an airtight container up to 4 days — these bowls are legitimately great meal prep because the sauce keeps the chicken from drying out. Reheat in the microwave with a teaspoon of water over the rice, or re-crisp the chicken in a skillet (or air fryer at 375°F for 3 minutes). I don't recommend freezing assembled bowls; the sauce and chicken freeze fine on their own for up to 2 months.

FAQ

Can I use chicken thighs instead of breast?: Yes — boneless thighs work beautifully and stay extra juicy. Add 2–3 minutes to the sear and cook to 165°F.
How do I make these in the air fryer?: Air fry the cornstarch-coated chicken at 400°F for 9–10 minutes, shaking halfway, then toss with the simmered sauce.
Are honey garlic chicken bowls good for meal prep?: Excellent — portion into containers and refrigerate up to 4 days. Keep extra sauce aside to refresh them when reheating.
How much protein is in one bowl?: About 42 grams per serving — one of the easiest high protein dinners to keep in rotation.

Love quick skillet-to-air-fryer dinners? There's 150 more where this came from.

Our Ninja Crispi Cookbook has 150+ tested recipes — including a whole chapter of glazed chicken dinners — organized by meal and cook time.

Get the cookbook on Amazon

Hungry for more? Try our crispy air fryer salmon bites (15 minutes, same weeknight energy) or these high protein overnight oats to keep breakfast just as easy.