Recipes · dinner · October 12, 2026

Sheet-Pan Honey Garlic Chicken & Veggies (Meal Prep)

Name: Sheet-Pan Honey Garlic Chicken & Veggies (Meal Prep)
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Ingredients: 3 tbsp honey; 3 tbsp soy sauce; 3 cloves garlic, minced; 1 tbsp olive oil; 1 tsp grated ginger; ¼ tsp red pepper flakes; 1½ lb boneless, skinless chicken thighs; 4 cups broccoli florets; 2 red bell peppers, sliced; 1 tbsp olive oil; ½ tsp kosher salt; 1 cup long-grain white rice; 2 green onions, sliced; 1 tbsp sesame seeds

If you only prep one dinner a week, make it a sheet pan. Everything roasts together, the sauce doubles as the marinade, and the leftovers are better than most takeout.

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15 minprep

25 mincook

4servings

4 daysin the fridge · freezes

Containers4 × 3-cup glass containers

Steps tick each one as you go

1 Heat the oven to 425°F and line a sheet pan with foil. Start the rice on the stove (1 cup rice, 1¾ cups water, 15 minutes covered on low).15 min
2 Whisk the honey, soy sauce, garlic, oil, ginger and pepper flakes in a bowl. Set 2 tablespoons aside for the end.
3 Toss the chicken pieces in the remaining sauce and spread them on one half of the pan.

Key moment · Give the chicken its own half of the pan — if the vegetables sit on top of it, it steams instead of browning.
4 Toss the broccoli and peppers with the oil and salt and spread them on the other half.
5 Roast 20–25 minutes, stirring once halfway, until the chicken is browned at the edges and the broccoli tips are crisp.25 min
6 Drizzle the reserved sauce over the hot chicken and toss on the pan.
7 Divide the rice between 4 containers, top with chicken and vegetables, and sprinkle with green onions and sesame seeds.
8 Cool uncovered 10 minutes before lidding, then refrigerate.10 min

Prep & Pack

Portion: About ¾ cup rice, ¾ cup chicken and a cup of vegetables per container.

Keep separate: Nothing — this one packs as a single bowl. Keep extra sauce in a small cup if you like it saucy.

Reheat: Microwave 2 minutes with the lid cracked, stir, then 30 seconds more. Add a teaspoon of water if the rice looks dry.

Day 4: Broccoli softens by day four but still tastes right. Freeze two of the four containers on day one if you'd rather not eat it twice in a row.

Swaps

Chicken breast works; cut it slightly larger and pull the pan at 20 minutes.
Any quick-roasting vegetable: green beans, snap peas, zucchini (add zucchini for the last 12 minutes only).
Quinoa or brown rice instead of white rice.

Gear used

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Rimmed half sheet pan — the standard 18×13 size fits everything without crowding
3-cup glass meal prep containers with snap lids
Instant-read thermometer — 165°F in the thickest piece, every time

Double the sauce and keep the extra in a jar; it’s a two-minute stir-fry sauce for the rest of the week.

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Photos are AI-generated illustrations of the finished dish. Recipe written in our own words; adapted from classic, well-tested methods.