Delicious Peanut Chicken Meal Prep Bowls: Healthy, Low-Carb & Perfect for Busy Weeks
These Peanut Chicken Meal Prep Bowls offer a fantastic solution for healthy, low-carb lunches, packed with vibrant, fresh vegetables, perfectly sautéed chicken, and a luscious, homemade peanut sauce. Ideal for busy individuals seeking nutritious and flavorful meals on the go, these bowls are not only satisfying but also incredibly easy to prepare ahead of time. Dive into a delightful blend of textures and an irresistible savory-sweet and slightly spicy flavor profile that will make your midday meal something to truly look forward to.
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Ingredients and Smart Substitutions for Your Peanut Chicken Bowls
Creating these delightful Peanut Chicken Meal Prep Bowls is straightforward, especially with a few staple ingredients. The beauty of this recipe lies in its flexibility, allowing for easy substitutions to suit various dietary needs or simply to use what you already have on hand. Here’s a breakdown of the key components and how you can adapt them:
- Olive oil: This is a great standard for sautéing. However, for a more authentic Asian flavor, you could opt for peanut oil. Any neutral cooking oil, such as canola, vegetable, or grapeseed oil, will also work perfectly.
- Chicken breasts: Lean, boneless, and skinless chicken breasts are fantastic for protein. If you prefer a richer flavor and slightly more tender meat, boneless, skinless chicken thighs are an excellent alternative and work just as well in this recipe.
- Soy sauce: A cornerstone of the savory flavor. For those avoiding gluten, tamari is a perfect 1:1 gluten-free substitute. If you’re looking for a paleo-friendly or soy-free option, coconut aminos offer a similar umami depth with a touch of sweetness.
- Sriracha: This hot sauce adds a fantastic kick. If you don’t have Sriracha, Sambal Oelek is a direct substitute providing a similar chili garlic flavor. For a milder, sweeter heat, a sweet chili sauce would also be delicious. Adjust the amount to your preferred spice level!
- Red cabbage: Adds a beautiful crunch and color. Feel free to swap this out for other crisp vegetables like thinly sliced green cabbage, napa cabbage, or even bok choy for a different texture.
- Red peppers: These provide sweetness and vibrant color. Any color bell pepper (yellow, orange, green) would be suitable. Beyond bell peppers, consider adding other crisp veggies like snap peas, cucumbers, or even radish slices.
- Carrot matchsticks: While convenient pre-packaged carrot matchsticks save time, you can easily julienne whole carrots yourself for fresh preparation. For an alternative, consider shredded jicama for a slightly different sweet crunch.
- Romaine lettuce: Forms the fresh, crisp base of your bowl. To significantly cut down on prep time, a bag of pre-shredded coleslaw mix or broccoli slaw can be a fantastic time-saver, adding different textures and nutrients.
- Chopped peanuts: Essential for that signature nutty crunch and flavor. If you don’t have them, or have a peanut allergy, feel free to omit them entirely. Toasted cashews or sesame sticks can also provide a similar textural element if allergies aren’t an issue.
- Sesame seeds: A wonderful garnish for both visual appeal and a subtle nutty flavor. Both black and white sesame seeds will work beautifully. If you’re out, they can be easily left off without compromising the dish’s core flavor.
Peanut dressing: This homemade dressing ties the whole bowl together with its creamy, rich, and balanced flavor.
- Peanut butter: The star of the dressing! If you have a peanut allergy, sunflower butter (SunButter) or almond butter can be used as alternatives, though the flavor profile will shift slightly. Ensure your choice is unsweetened to control the sugar content.
- Soy sauce: As with the chicken, use tamari for a gluten-free option or coconut aminos for a soy-free and paleo-friendly version.
- Lime juice: Freshly squeezed lime juice truly makes a difference, offering a bright, zesty counterpoint to the richness of the peanut butter. If fresh limes aren’t available, bottled lime juice can be used in a pinch, but fresh is always recommended for the best flavor.
- Honey: Adds a natural sweetness. Maple syrup or agave nectar are excellent vegan alternatives that provide a similar sweetness.
- Dried ginger: Ground ginger powder works well here, but for an even fresher and more potent flavor, a small amount of freshly grated ginger would be a fantastic upgrade.
- Water: Used to thin the dressing to the perfect consistency. Add gradually until you reach your desired pourable texture.
How to Prepare Your Flavorful Peanut Chicken Meal Prep Bowls
These Peanut Chicken Meal Prep Bowls are designed for efficiency and ease, making them perfect for busy weekday lunches. Follow these simple steps to assemble your delicious and healthy meals:
- Sauté the chicken: Begin by heating your olive oil in a large skillet or wok over medium-high heat. Add the diced chicken breasts and sauté for about 7-8 minutes, stirring occasionally, until they are beautifully browned and cooked through. Achieving a nice sear on the chicken adds depth of flavor.
- Flavor the chicken: Once the chicken is browned, pour in the soy sauce and Sriracha. Continue to cook for another 3-4 minutes, allowing the chicken to absorb these delicious flavors and ensuring it is fully cooked and slightly caramelized. Remove from heat.
- Craft the peanut dressing: In a separate bowl, whisk together the peanut butter, soy sauce, lime juice, honey, and dried ginger. Once these ingredients are well combined, gradually add the water, whisking continuously until the dressing reaches a smooth, pourable consistency. You might need a little more or less water depending on the thickness of your peanut butter.
- Prepare the veggies: Wash and chop all your vegetables according to the ingredient list. Ensure everything is uniformly sliced for consistent texture in each bite.
- Assemble your bowls: Divide the prepared romaine lettuce evenly among four meal prep containers. Layer the cooked peanut chicken, red cabbage, red peppers, and carrot matchsticks on top of the lettuce in each container.
- Finish and serve: Drizzle each bowl generously with the homemade peanut dressing and sprinkle with chopped peanuts and sesame seeds for added texture and flavor. Your delicious and vibrant meal prep bowls are now ready to be enjoyed immediately or stored for later!
Transforming This Recipe into a Speedy Stir-Fry
The versatility of these Peanut Chicken Meal Prep Bowls means you can easily adapt them into a sizzling stir-fry for a warm, comforting dinner. This adaptation is not only delicious but also a fantastic way to utilize any lingering vegetables in your fridge, preventing food waste and ensuring a fresh, dynamic meal.
To convert your meal prep components into a stir-fry, simply omit the romaine lettuce entirely. Instead, once your chicken is cooked with the soy sauce and Sriracha, add the sliced red cabbage, red peppers, and carrot matchsticks directly to the same pan. This allows the vegetables to soften slightly and absorb the flavors. Feel free to incorporate any other vegetables you might have on hand—broccoli florets, snow peas, sliced mushrooms, or even zucchini noodles would make excellent additions. This is truly the best way to clear out your fridge’s vegetable crisper and create a unique meal each time!
Sauté the chicken and vegetables together for approximately 10-12 minutes, or until the vegetables reach your desired tenderness—crisp-tender is often preferred in a stir-fry. Once everything is cooked, remove the pan from the heat and generously drizzle your homemade peanut sauce over the entire stir-fry. Toss gently to coat all ingredients evenly. Serve immediately over a bed of rice (if you’re not strictly low-carb) or simply enjoy as is for a wholesome and incredibly easy-peasy weeknight meal.
Frequently Asked Questions About Peanut Chicken Meal Prep Bowls
One of the most appealing aspects of this rich and creamy peanut dressing is its simplicity, relying on common pantry ingredients. You won’t need to make a special trip to the store for exotic items! It’s crafted from just a few key components: smooth peanut butter, savory soy sauce (or its gluten-free alternatives like tamari or coconut aminos), bright and zesty lime juice, a touch of honey for sweetness, pungent dried ginger, and a bit of water to achieve the perfect consistency. This combination creates a harmonious balance of sweet, salty, tangy, and subtly spicy flavors, making it incredibly versatile and undeniably delicious. It’s a quick, easy, and satisfying sauce that elevates the entire meal.
These meal prep bowls are wonderfully filling and satisfying on their own, thanks to the generous portions of lean chicken protein and an abundance of fresh, crisp vegetables. They are specifically designed to be a low-carb option, making them a complete meal for many. However, if you’re looking to add extra carbohydrates or simply want a heartier meal, they pair beautifully with a variety of sides. Consider serving them with a portion of fluffy brown rice, nutrient-rich quinoa, or even whole wheat pasta or rice noodles for a more traditional Asian-inspired meal. For an even lower-carb option, cauliflower rice is an excellent choice. Despite these additions, I personally find that the combination of peanut-flavored chicken and vibrant veggies provides ample protein and fiber, making the bowls incredibly satisfying without additional carbs.
Absolutely, yes! Our homemade peanut sauce is not only flavorful but also quite healthy. Peanuts and peanut butter are well-known for being excellent sources of plant-based protein and healthy monounsaturated fats. These healthy fats contribute to satiety, helping you feel fuller for longer, while the protein supports muscle maintenance and growth. This peanut sauce strikes a wonderful balance between being indulgent and nutritious. When combined with the low-carb nature of the rest of the meal—lean chicken and a colorful assortment of fresh vegetables—the sauce adds a boost of healthy calories and essential nutrients without making the meal unhealthy or overly fatty. It’s a smart addition that enhances both taste and nutritional value.
Storing and Reheating Your Meal Prep Bowls for Maximum Freshness
Proper storage is key to ensuring your Peanut Chicken Meal Prep Bowls stay fresh and delicious throughout the week. When preparing these bowls for future meals, they will happily last in the refrigerator for up to 5 days, making them an ideal choice for weekly meal planning. To maintain the best quality and texture, I highly recommend storing certain components separately.
The crispness of the lettuce is paramount for an enjoyable meal. Therefore, it’s best to store the romaine lettuce in a separate container or compartment. This prevents it from becoming soggy due to contact with the dressing or other moist ingredients. Similarly, the flavorful peanut dressing should also be packed in a small, separate container. This not only preserves the dressing’s texture but also prevents the vegetables from wilting prematurely or becoming oversaturated. When you’re ready to enjoy your meal, simply add the fresh lettuce to your bowl, drizzle the luscious peanut sauce over all the ingredients, give it a quick toss, and savor every bite!
These meal prep bowls are traditionally enjoyed cold, offering a refreshing and quick lunch option. The flavors of the peanut chicken and fresh vegetables meld wonderfully when chilled. However, if you prefer a warm meal, you certainly have the option to reheat the chicken. Carefully remove the chicken from the bowl and microwave it separately until warmed through. While the chicken can be reheated, the vibrant blend of flavors in the dish is so satisfying that I often find it unnecessary to heat the chicken, enjoying the entire bowl cold for ultimate convenience.
Freezing the Cooked Chicken for Future Convenience
Maximizing your meal prep efforts often involves smart freezing strategies, and the cooked chicken from these bowls is a perfect candidate for freezing. This allows you to prepare a larger batch of chicken, portion it out, and have a ready-to-use protein for various meals down the line, saving you significant time on busy evenings.
To freeze the cooked peanut chicken, first ensure it has cooled completely to room temperature. Then, transfer the chicken pieces into freezer-safe glass bowls or airtight containers. Label the containers with the date, and they can be stored in the freezer for up to 3 months. This method locks in the flavor and ensures the chicken retains its quality.
When you’re ready to use the frozen chicken, simply transfer it from the freezer to the refrigerator and allow it to defrost overnight. Once defrosted, you can easily reheat it in the microwave, on the stovetop, or even add it directly to a stir-fry or salad. Having pre-cooked, frozen chicken on hand is a fantastic way to streamline your healthy eating habits and ensures you always have a lean protein source ready to go.
Explore More Delicious Chicken Meal Prep Recipes
If you’re a fan of convenient and healthy chicken meal prep, you’ll love exploring these other fantastic recipes:
- Instant Pot Honey Garlic Chicken Meal Prep Bowls
- Spiralized Pad Thai Chicken Meal Prep Bowls
- Coconut Mango Chicken Meal Prep Bowls
Essential Meal Prep Tools for This Recipe
Having the right tools can make your meal prep experience even smoother and more enjoyable. Here are a few recommendations to help you master these Peanut Chicken Meal Prep Bowls:
- Get your durable glass meal prep bowls here – perfect for storing and reheating.
- A high-quality rice cooker can significantly simplify your meal prep, especially if you plan to add a side of rice.
- For the best quality chicken, I source all my free-range chicken breasts from Butcher Box, ensuring ethical and delicious protein.
Peanut Chicken Meal Prep Bowls {Low-Carb}
Print
Pin
Rate
4
servings
386
kcal
Taylor Stinson
20
minutes
10
minutes
30
minutes
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Ingredients
-
1
tbsp
olive oil -
1
lb
chicken breasts, diced into 1-inch cubes -
1
tbsp
soy sauce -
1
tsp
Sriracha -
1
cup
red cabbage, sliced -
1
cup
red peppers, sliced -
1
cup
carrot matchsticks, sliced -
1
cup
romaine lettuce, sliced -
Chopped peanuts, for topping (optional) -
Sesame seeds, for topping (optional)
Peanut dressing
-
1/3
cup
peanut butter -
1
tbsp
soy sauce -
1
tbsp
lime juice -
1
tbsp
honey -
1
tsp
dried ginger -
1/4
cup
water
Instructions
-
Preheat olive oil over med-high heat. Add chicken and saute for 7-8 minutes until browned. Add soy sauce and sriracha and cook another 3-4 minutes until chicken is fulled cooked.
-
Meanwhile, mix ingredients for peanut sauce together with a whisk, saving water for the end. Add water bit by bit, whisking as you go to combine. Prepare veggies and divide them among 4 meal prep bowls.
-
Remove chicken from heat and add to bowls. Top with peanuts, sesame seeds and peanut dressing. Bowls will keep in fridge up to 5 days.
Video
Notes
If you don’t mind the extra carbs, serve this peanut chicken with a side of rice or egg noodles for a heartier meal.
Store any leftovers in the fridge for up to 5 days. I like to keep the peanut dressing and lettuce separate to maintain freshness.
Freeze the cooked chicken for up to 3 months for quick and easy future meals.
Nutrition
Calories:
386
kcal
(19%)
Carbohydrates:
17
g
(6%)
Protein:
30
g
(60%)
Fat:
24
g
(37%)
Saturated Fat:
5
g
(31%)
Polyunsaturated Fat:
6
g
Monounsaturated Fat:
11
g
Cholesterol:
62
mg
(21%)
Sodium:
422
mg
(18%)
Potassium:
589
mg
(17%)
Fiber:
5
g
(21%)
Sugar:
8
g
(9%)
Vitamin A:
6800
IU
(136%)
Vitamin C:
100.7
mg
(122%)
Calcium:
50
mg
(5%)
Iron:
2
mg
(11%)
