When you crave the comforting flavors of Chinese-American cuisine but want to prepare something that’s nutritious and easy on the wallet, these Orange Chicken Meal Prep Bowls are your solution. Combining extra-lean ground chicken and a simple four-ingredient orange sauce, this dish is not only quick to make but also perfect for meal prepping. Add some roasted broccoli and a blend of jasmine and cauliflower rice, and you’ve got a delicious and balanced meal that’s ready in under 30 minutes.
Meal prepping has never been easier or tastier! Whether you’re looking for a weeknight dinner that’ll please the whole family or you want to set yourself up for success with healthy lunches throughout the week, these bowls can do it all. The charming sweetness of the orange sauce, combined with the satisfying crunch of roasted broccoli, creates an irresistibly satisfying meal.
Why You’ll Love This Recipe
This recipe is packed with protein, with reliable meal prep components that are tasty and nutritious. The ground chicken offers a lean alternative to traditional orange chicken, and the use of sugar-free marmalade keeps the dish lower in calories while still satisfying your craving for sweetness. Plus, the meal’s customizable nature allows you to tweak ingredients based on what’s available in your pantry. Not to mention, it’s ready in just about 20 minutes, making it perfect for busy weeknights!
Ingredients and Substitutions
Here’s what you’ll need for these vibrant Orange Chicken Meal Prep Bowls:
- Ground Chicken: The star of the dish; opt for extra-lean to cut down on fat.
- Sugar-Free Orange Marmalade: Provides sweetness and that characteristic fruity flavor. You can use traditional orange marmalade if you prefer.
- BBQ Sauce: Sugar-free options like G Hughes create a rich, tangy backdrop for the sauce. Feel free to experiment with other BBQ sauces you love.
- Chili Garlic Sauce or Sriracha: For some heat! Adjust the amount depending on your spice preference.
- Soy Sauce: Adds depth to the flavor profile; low-sodium options are available if you’re watching your sodium intake.
- Broccoli Florets: You can use fresh or frozen broccoli. If you’re not a fan, try other vegetables like bell peppers or snap peas.
- Cooked Rice: We use a blend of cooked jasmine and cauliflower rice, which balances texture and nutritional density. You can substitute with brown rice or quinoa as desired.
How to Make Orange Chicken Meal Prep Bowls
Creating these bowls is straightforward and quick:
- Prepare the Rice and Broccoli: Start by cooking your rice (cauliflower and jasmine) and then prep the broccoli. You can either air fry the broccoli at 400ºF for 5 minutes after spraying with oil or sauté it in a pan with a little oil, seasoning it with salt and pepper.
- Mix the Sauce: In a bowl, combine the sugar-free orange marmalade, BBQ sauce, chili garlic sauce or Sriracha, and soy sauce. Set the sauce aside.
- Cook the Chicken: In a skillet, heat half a tablespoon of oil and add the ground chicken. Cook until browned and fully cooked, then pour in the prepped sauce. Let it cook for an additional 3-4 minutes, until coated and caramelized.
- Assemble the Bowls: Divide the rice and broccoli among meal prep containers, then top with the orange chicken. Garnish with sliced scallions or sesame seeds if desired.
Expert Tips for Success
- Meal Prep: These bowls can be made ahead of time and stored in the refrigerator for up to 4 days, making them perfect for lunches.
- Customizable: Feel free to adjust the levels of spice by adding more or less chili sauce according to your taste preferences.
- Non-Sticky Sauce: If the sauce is too thick, add a tablespoon of water to deglaze the pan and create a nice coating for the chicken.
- Garnishes: Enhance the flavors further with freshly chopped herbs, additional spicy chili flakes, or even a squeeze of lime for brightness.
Variations
This recipe is incredibly flexible. If you’re looking to switch things up, consider some of these variations:
- Protein Swaps: Substitute ground turkey, beef, or even tofu for a vegetarian option.
- Vegetable Mix: Add your favorite vegetables, such as bell peppers, snap peas, or carrots, during the cooking process for added nutrition and flavor.
- Rice Alternatives: For a low-carb option, use all cauliflower rice or zucchini noodles instead of the jasmine rice.
Serving Suggestions
These Orange Chicken Meal Prep Bowls are delicious on their own, but you can enhance your meal by serving them alongside:
- Spring Rolls: Fresh vegetable spring rolls add a nice crunch and freshness.
- Soups: A light miso soup or hot and sour soup can complement the meal perfectly.
- Salad: A crisp Asian-inspired salad can brighten up the meal and add more veggies.
Storage, Freezing, and Reheating
Store the assembled bowls in airtight containers in the refrigerator, where they will last up to four days. If you want to freeze them, keep the chicken and rice components separate from the broccoli to maintain texture. Thaw the meal overnight in the fridge before reheating. For reheating, simply microwave until heated through, about 2-3 minutes, stirring halfway through to ensure even heating. Alternatively, you can reheat in a skillet on the stove for better texture.
Frequently Asked Questions
Can I make these bowls vegan?
Absolutely! Substitute the ground chicken with plant-based ground meat or tofu, and use a vegan version of the sauces for a tasty vegan meal.
How can I tweak the sauce for different flavors?
Add other ingredients such as ginger, garlic, or even sesame oil for depth of flavor. You can also use different varieties of BBQ sauce to create your own unique taste.
Is this dish suitable for meal prep?
Yes, these meal prep bowls are perfect for making in advance, storing in the fridge, and enjoying throughout the week. Just keep the ingredients in separate containers if you want to maintain their freshness.
Can I use different vegetables?
Definitely! Feel free to use any vegetables you have on hand such as snap peas, bell peppers, or carrots. Just cook them until tender alongside the chicken.
How do I reheat these bowls without losing flavor?
The best way to reheat is in a skillet on medium heat to help keep the chicken juicy and the broccoli crisp. Alternatively, microwave for a quick option.
Orange Chicken Meal Prep Bowls
Ingredients
- 1 pound Ground Chicken
- 1/2 Tablespoon Olive Oil 8g
- 1/2 cup Sugar Free Orange Marmalade 136g
- 1/4 cup BBQ Sauce (I used sugar free G Hughes) 60g
- 2 Tablespoons Chili Garlic Sauce or Sriracha 30g
- 1 Tablespoon Soy Sauce 15g
- 12 oz Broccoli Florets
- Avocado Oil Spray (or about a tablespoon of oil)
- Salt and Pepper to taste
- 3 cups Cooked Cauliflower Rice 340g
- 2 cups Cooked Jasmine Rice 280g
Instructions
- Cook the rice and prepare the broccoli. Spray the broccoli with oil or toss with oil and season with a pinch of salt and pepper. Air fry at 400ºF for about 5 minutes. OR sauté in a pan with a tablespoon of oil, season with salt and pepper, add 2-3 tablespoons of water, and cover for a few minutes until tender.
- While the broccoli cooks, mix the marmalade, BBQ sauce, chili garlic sauce or sriracha, and soy sauce together. Set aside.
- Brown and fully cook the ground chicken in a half tablespoon of oil. Add the sauce and cook for 3-4 minutes until the sauce evenly coats the chicken and begins to caramelize around the edges. You can add a tablespoon or two of water to deglaze the pan if needed.
- Serve everything together and garnish with sliced scallions, toasted sesame seeds, and additional chili crisp or sriracha, if desired.
