Meal Prep Sesame Ginger Chicken with Rice: A Quick, Flavor-Packed Weeknight Saver
There’s something deeply comforting about opening your fridge and knowing that a delicious, satisfying meal is ready to go. That’s exactly what you get with this meal prep sesame ginger chicken with rice—a bold, savory dish that’s equal parts easy and crave-worthy. With just 30 minutes from start to finish, it brings restaurant-quality flavor to your weekly routine without the cost or the hassle. The kind of dish that doesn’t just reheat well—it tastes even better the next day.
If your week is filled with meetings, errands, or just the usual rush, this is the kind of meal prep that keeps you fueled and focused.
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Meal Prep Sesame Ginger Chicken with Rice: A Quick, Flavor-Packed Weeknight Saver
- Total Time: 30 minutes
- Yield: 4 servings
Description
This Meal Prep Sesame Ginger Chicken with Rice is the perfect make-ahead lunch or dinner. Featuring tender chicken in a savory-sweet sesame ginger sauce, served over fragrant jasmine rice, it’s quick, flavorful, and keeps well all week.
Ingredients
For the Sauce:
1/4 cup low-sodium soy sauce
2 tablespoons water
1 tablespoon sesame oil
3 tablespoons brown sugar
1 tablespoon rice vinegar
1 teaspoon freshly grated ginger
2 garlic cloves, minced
1/2 tablespoon cornstarch
1 tablespoon sesame seeds
For the Chicken:
2 tablespoons cooking oil
1 pound boneless, skinless chicken breast or thigh, cut into 1-inch pieces
1 large egg
2 tablespoons cornstarch
Pinch of salt and pepper
For Serving:
4 cups cooked jasmine rice
2 green onions, sliced
Instructions
1. Prepare the Sauce: In a small bowl, whisk together the soy sauce, water, sesame oil, brown sugar, rice vinegar, ginger, garlic, cornstarch, and sesame seeds. Set aside.
2. Coat the Chicken: In a large bowl, beat the egg with the cornstarch, salt, and pepper. Add the chicken pieces and mix until evenly coated.
3. Cook the Chicken: Heat oil in a large skillet over medium heat. When hot, spread the chicken in a single layer. Let it cook undisturbed until browned on one side, then flip and cook until golden on all sides and fully cooked.
4. Add the Sauce: Pour the prepared sauce over the cooked chicken. Stir gently as the sauce heats and thickens, coating the chicken evenly. Remove from heat once the sauce is glossy and thickened.
5. Serve: Spoon the chicken over rice and top with sliced green onions.
Notes
You can use either chicken breast or thighs based on preference. The sauce can be doubled and stored separately for later use. Add steamed vegetables like broccoli or snow peas for a more complete meal.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: One-Pot & Easy Meals
- Method: Stovetop
- Cuisine: Asian-Inspired
Why This Meal Prep Sesame Ginger Chicken with Rice Works Every Time
Bold, Balanced Flavors in Every Bite
This dish hits every note your tastebuds crave—sweet, salty, garlicky, and a little nutty from the toasted sesame. The homemade sesame ginger sauce is deceptively simple but incredibly flavorful. Just a mix of pantry staples like soy sauce, sesame oil, garlic, and a splash of rice vinegar, it comes together in seconds and instantly transforms plain chicken into something special. The brown sugar adds depth and balances the acidity, while fresh ginger gives it a warming kick that’s never overpowering.
A Weeknight Recipe That Respects Your Time
One of the best parts about this meal prep sesame ginger chicken with rice is how fast it comes together. You only need 15 minutes of active prep time—just enough to whisk the sauce, cut up the chicken, and get your skillet hot. By the time your rice is done, your chicken will be sizzling in a thick, glossy glaze. It’s a one-pan situation that makes clean-up as quick as the cooking.
Built-In Portion Control for Busy Weeks
Meal prep doesn’t just save you time—it also helps you stay consistent with your eating habits. This recipe yields four even portions, so you don’t have to guess your servings or worry about overeating. Whether you’re working from home or grabbing lunch between meetings, it’s all packed up and ready when you are.
Building Layers of Flavor with Simple Ingredients
The Perfect Sesame Ginger Sauce
What makes this dish a repeat favorite is the sauce. It’s made with low-sodium soy sauce to keep it balanced, brown sugar for that caramelized sweetness, and sesame oil to add depth. Freshly grated ginger and minced garlic bring brightness and aroma. A touch of rice vinegar cuts through the richness, and a pinch of cornstarch thickens it just enough to coat every bite of chicken. Finish it with sesame seeds, and it’s magic. Nothing artificial—just honest ingredients doing the heavy lifting.
Chicken That’s Crispy Outside, Juicy Inside
The technique is key here. Tossing the chicken pieces in egg and cornstarch gives them a golden, lightly crisped exterior that holds up beautifully in the sauce. Whether you go with breast or thigh meat, the result is juicy, flavorful chicken that stays tender even after a few days in the fridge. Cooking it in a single layer ensures that golden sear, so don’t overcrowd the pan.
Jasmine Rice: The Unsung Hero of Meal Prep
You can’t overlook the rice. Jasmine rice is fluffy, fragrant, and the perfect canvas for soaking up that sesame ginger glaze. It reheats like a dream, staying soft and aromatic even after several days. If you’ve only been using white rice as a base, jasmine will upgrade your whole meal prep game.
How to Make Meal Prep Sesame Ginger Chicken with Rice Like a Pro
Prepping the Chicken for Maximum Flavor
Start by cutting your chicken into uniform pieces. This ensures everything cooks at the same rate. The egg and cornstarch coating not only helps with browning but also creates a subtle crust that grips onto the sauce. A pinch of salt and pepper goes a long way, and prepping this step first makes the rest of the process seamless.
Cooking Techniques That Make a Difference
Heat your oil until it’s shimmering before adding the chicken. Don’t rush this part. Letting the chicken sit undisturbed in the skillet creates that golden brown sear. Flip only when it releases easily from the pan. Once all sides are crisp and the chicken is cooked through, that’s when the magic happens—pour in the sauce and stir gently as it thickens. Within minutes, the sauce clings beautifully to every bite.
Tips to Keep the Sauce Glossy and Perfect
Cornstarch is your best friend here, but it needs to be activated properly. That means letting the sauce come to a gentle simmer after adding it to the chicken. Stir continuously to prevent clumps and to distribute the sauce evenly. The result is a velvety glaze that elevates this simple dish into something you’ll crave all week.
Smart Meal Prep for Lasting Freshness
Storage Tips to Keep It Tasting Fresh All Week
Once your chicken and rice are cool, portion them into airtight containers. Glass or BPA-free plastic both work, but the key is to let everything cool slightly before sealing—this prevents excess condensation and sogginess. Stored properly, it’ll stay fresh in the fridge for up to 4 days.
Best Containers and Packing Methods
Look for containers with divided sections to keep rice and chicken separate if you prefer them that way. Some even have built-in vents for microwaving, which helps keep the texture of the chicken intact. Portioning your meal prep makes grab-and-go mornings effortless, and it helps resist the temptation to order takeout.
Reheating Without Drying Out the Chicken
Microwave the meal with a damp paper towel draped over the container. This simple trick helps trap steam and keeps the chicken moist. If you’re working from home, a quick skillet reheat with a splash of water or broth revives the sauce perfectly.
Creative Ways to Customize Your Meal Prep
Add Veggies for Extra Nutrition
Steamed broccoli, snow peas, or sautéed bell peppers pair beautifully with this sesame ginger chicken. Toss them in with the sauce before cooling or pack them on the side to keep everything vibrant. You can also take inspiration from this mushroom pasta with peas for veggie-forward ideas.
Switch Up the Grain for Variety
Jasmine rice is classic, but you can easily swap in brown rice, quinoa, or even cauliflower rice if you’re cutting carbs. These options bring extra fiber and nutrients without compromising flavor.
Double the Sauce, Thank Yourself Later
This sauce is liquid gold. Double the batch and store extra in a jar—it keeps for up to a week. Drizzle it over roasted vegetables, noodles, or even grilled salmon for a quick flavor boost.
Healthy Meets Delicious: Why You’ll Feel Good About This Meal
Balanced Macros for Sustained Energy
Each serving of this meal delivers 530 calories, 30 grams of protein, and 60 grams of carbs—a balanced trio that fuels your day without leaving you sluggish. The 18 grams of fat, mostly unsaturated, help keep you satisfied longer.
Perfect for Weight Loss Without Sacrificing Flavor
When it comes to chicken and rice meal prep for weight loss, flavor is usually the first casualty. But not here. This dish is portion-controlled, protein-packed, and full of taste—proof that healthy doesn’t mean boring. You’ll find it easier to stay on track when your meals are something you look forward to.
High-Protein Meal Prep That Actually Satisfies
Hitting your protein goals is easy with 30 grams per serving. This makes it an excellent choice for those focused on building lean muscle or maintaining energy throughout the day. If you want more inspiration for high-protein dinners, try the roasted lemon pepper chicken thighs with potatoes for another prep-worthy favorite.
Frequently Asked Questions
Is chicken and rice meal prep good for weight loss?
Absolutely. It’s one of the most efficient meal prep strategies for weight loss because it combines lean protein, complex carbs, and healthy fats in one balanced portion. With low added sugars and moderate sodium, this sesame ginger version supports your goals without compromising flavor.
How can I make chicken and rice meal prep high protein?
This recipe already contains 30g of protein per serving, but you can boost it further by using chicken thighs (which have slightly more protein), adding a boiled egg on the side, or sprinkling chopped peanuts for crunch and added protein.
How long does sesame ginger chicken last in the fridge?
When stored in an airtight container, it stays fresh for up to four days. Just make sure to cool everything before sealing and refrigerating.
Can I freeze this meal prep sesame ginger chicken with rice?
Yes! Portion into freezer-safe containers and store for up to 2 months. For best results, reheat gently on the stovetop with a splash of water to revive the sauce.
Conclusion: A Flavorful, Foolproof Staple You’ll Actually Look Forward To
Meal prep doesn’t have to feel like a chore—and it definitely shouldn’t taste like one. This meal prep sesame ginger chicken with rice hits all the right notes: bold flavor, quick prep, easy storage, and wholesome ingredients. Whether you’re looking to save time, eat healthier, or simply enjoy a really good lunch during your workweek, this is the kind of recipe that earns a permanent spot in your rotation.
Ready to make your week smoother and tastier? This dish is calling.
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