Ever found yourself staring at the office microwave, wishing for a lunch that’s both nutritious and quick? I’ve been there too. That’s why I’ve crafted this collection of protein-packed meals—each delivering at least 30g of protein per serving.
These recipes are perfect for busy weekdays. With just 20 minutes of cook time and minimal cleanup, you’ll have a satisfying meal ready. Plus, they’re ideal for meal prep, staying fresh for days.
One of my favorites combines sweet and spicy flavors for a bold twist. It’s a versatile dish that fits low-carb or gluten-free diets. I’ve tested multiple versions to ensure the best results.
Craving more ideas? Check out these protein bowl recipes for extra inspiration. Let’s make work lunches effortless and delicious!
Why You’ll Love This Honey Sriracha Ground Chicken and Broccoli
What if your work lunch could be both lightning-fast and packed with flavor? This dish delivers a perfect sweet spicy kick, thanks to a glaze that balances honey’s warmth with sriracha’s heat. It’s a crave-worthy combo that turns basic ingredients into something special.
Cooking is a breeze with just one skillet and minimal cleanup. The lean ground chicken browns beautifully (thanks to the Maillard reaction—a chef’s trick for richer flavor), while the broccoli stays crisp-tender. A splash of toasted sesame oil adds depth without overpowering.
Need meal prep magic? This recipe stores well for days in the fridge or freezer. I love pairing it with half regular rice, half cauliflower rice for extra veggies. For another twist on sweet and spicy flavors, try these honey sriracha salmon bowls.
Bonus: It’s family-friendly! Adjust the spice level, or serve it in lettuce wraps for a low-carb option. At just 5 WW SmartPoints per serving, it fits most diets without skimping on taste.
Exact Ingredients You’ll Need
Every great meal starts with the right ingredients—here’s exactly what you’ll need. I’ve included precise measurements and brand tips to ensure your dish turns out perfectly.
For the Sauce
| Ingredient | Measurement | Notes |
|---|---|---|
| Honey | ⅓ cup (80g) | Use raw for deeper flavor |
| Soy sauce | 2 tbsp (30g) | Tamari for gluten-free |
| Toasted sesame oil | 1 tbsp (15g) | Key for nutty aroma |
| Sriracha | 1–3 tbsp (5–45g) | Adjust for heat preference |
| Sweet chili sauce | 1 tbsp (20g) | Trader Joe’s recommended |
For the Stir-Fry
| Ingredient | Measurement | Notes |
|---|---|---|
| Ground chicken (97/3) | 1 lb (450g) | Lean for best texture |
| Broccoli florets | 3 cups (300g) | Cut uniformly for even cooking |
| Garlic | 4 cloves (12g) | Fresh minced > powdered |
| Olive oil | 1 tbsp (15g) | For sautéing |
| Black sesame seeds | 1 tsp (2g) | Optional garnish |
Pro tips: For a twist, try this honey garlic chicken with similar ingredients. Swap soy sauce with coconut aminos for a sweeter profile. Always toast sesame seeds lightly for extra crunch.
Step-by-Step Cooking Instructions
Ready to cook? Follow these simple steps for perfect results every time. I’ve included pro techniques for browning, sauce thickening, and timing—so your meal turns out flavorful, not soggy.
Prepping the Broccoli
Heat your skillet over medium-high for 2 minutes before adding oil. This prevents steaming and creates a slight char. Toss florets with 1 tbsp oil, then spread evenly—overcrowding causes uneven cooking.
Cook for 4 minutes undisturbed. Flip when edges brown. The ideal texture? Crisp-tender with dark spots. Remove and set aside.
Cooking the Ground Chicken
Use the same skillet to save time. Crumble the meat into hot oil, pressing lightly for contact. My trick? Let it sear 90 seconds before stirring—this builds flavor.
Cook 5-6 minutes total until no pink remains. For food safety, check that the internal temperature reaches 165°F. Drain excess fat if needed.
Combining Everything
Reduce heat to medium-low. Pour the sauce over the chicken, stirring gently. Simmer 1 minute until glossy and slightly thickened.
Add broccoli back in, tossing to coat. For even distribution, use a folding motion with a silicone spatula. Garnish with sesame seeds right before serving.
Time-saver: Prep sauce while the chicken cooks. Stir occasionally to prevent burning. Want more caramelization? Try the pan-shaking technique—lift and tilt the skillet to glaze evenly.
Tools and Utensils for the Recipe
Simplify your prep with these essential kitchen tools. You don’t need fancy gadgets—just a few basics to nail this recipe every time.
Skillet: A 12-inch heavy-bottomed pan is ideal for even heat distribution. If you don’t have one, a wok or electric skillet works too. Avoid non-stick pans—they prevent proper searing.
Bowls: Use a 2-quart mixing bowl for the sauce and a smaller one for prepped ingredients. Glass or stainless steel ensures easy cleanup.
- Knife: A sharp chef’s knife speeds up chopping broccoli and garlic.
- Measuring spoons: Precision matters for the sauce’s sweet-spicy balance.
- Utensils: Wooden spoons protect your skillet’s surface; metal spatulas work for flipping.
For meal prep, grab microwave-safe containers. Optional but helpful: a garlic press for quick mincing and a microplane for ginger.
Serving Suggestions and Meal Prep Tips
Make every bite count with these simple serving hacks. For balanced portions, pair the dish with rice or cauliflower rice—a 1:1 ratio keeps macros in check.
Store leftovers in airtight containers for 3–4 days. Freeze without garnish for up to 3 months. Reheat in the microwave (2 minutes) or oven (350°F) to retain texture.
For a fresh twist, serve in lettuce wraps or bento boxes. Sprinkle sesame seeds just before eating for crunch. Need more ideas? Try this creamy chicken divan for another meal prep-friendly option.