Chicken Stir-Fry Meal Prep with Veggies & Wild Rice
This Chicken Stir-Fry Meal Prep with Veggies & Wild Rice is a clean, protein-packed, and fiber-rich meal that’s perfect for busy weekdays. Juicy chicken, crisp colorful vegetables, and nutty wild rice come together in a savory garlic-soy stir-fry sauce. It’s designed to store well, reheat beautifully, and keep you full and energized for hours.
Time & Servings
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Servings: 4 meal-prep portions
Calories: ~450–500 kcal per serving
Ingredients
For the Chicken Stir-Fry
500 g (1.1 lb) chicken breast, sliced into thin strips
2 tbsp olive oil or sesame oil
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 medium carrot, julienned
1 cup broccoli florets
1 small zucchini, sliced
1 small onion, thinly sliced
3 garlic cloves, minced
1 tsp fresh ginger, grated (optional but recommended)
For the Stir-Fry Sauce
3 tbsp soy sauce (low sodium preferred)
1 tbsp honey or brown sugar
1 tbsp rice vinegar or lemon juice
1 tsp cornstarch (for thickening)
2 tbsp water
1 tsp sesame oil (optional)
For the Wild Rice
1 cup uncooked wild rice (or wild rice blend)
3 cups water or chicken broth
½ tsp salt
Step-by-Step Instructions
Cook the Wild Rice
Rinse wild rice under cold water.
Add rice, water (or broth), and salt to a pot.
Bring to a boil, then cover and simmer on low for 40–45 minutes until tender.
Drain excess liquid and fluff with a fork. Set aside.
Prepare the Sauce
In a small bowl, whisk together:
Soy sauce
Honey
Vinegar or lemon juice
Cornstarch
Water
Sesame oil
Set aside.
Cook the Chicken
Heat 1 tbsp oil in a large pan or wok over medium-high heat.
Add chicken strips and cook for 5–6 minutes, stirring until golden and fully cooked.
Remove chicken from pan and set aside.
Stir-Fry the Vegetables
In the same pan, add remaining oil.
Add onion, garlic, and ginger—sauté for 1 minute.
Add carrots, broccoli, bell peppers, and zucchini.
Stir-fry on high heat for 4–6 minutes until crisp-tender.
Combine & Sauce
Add chicken back into the pan.
Pour in the prepared sauce.
Stir continuously for 1–2 minutes until sauce thickens and coats everything evenly.
Meal Prep Assembly
Divide wild rice into 4 meal prep containers.
Top each with equal portions of chicken stir-fry.
Let cool completely before sealing.
Storage & Reheating
Fridge: Up to 4–5 days
Freezer: Up to 2 months
Reheat: Microwave 2–3 minutes or pan-heat with a splash of water
Nutrition Highlights (Approx. Per Serving)
Protein: 38–42 g
Carbs: 45–50 g
Fats: 12–14 g
High Fiber & Low Saturated Fat
Easy Variations
Low-Carb: Swap wild rice for cauliflower rice
Spicy: Add chili garlic sauce or crushed red pepper
Vegetarian: Replace chicken with tofu or mushrooms
Extra Protein: Add edamame or chickpeas
Questions & Answers
Q1: Can I use regular rice instead of wild rice?
Yes! You can use jasmine, brown rice, or basmati. Wild rice is higher in fiber and nutrients, but all work well.
Q2: Is this recipe good for weight loss?
Absolutely. It’s high in protein, rich in fiber, and balanced with complex carbs—great for fat loss and muscle maintenance.
Q3: Can I cook this without soy sauce?
Yes. Substitute with:
Coconut aminos
Light Worcestershire sauce
Salt + lemon juice combo
Q4: Will the veggies get soggy in meal prep?
No, as long as you:
Stir-fry on high heat
Cook until crisp-tender, not soft
Q5: Can I make this for a family dinner instead of meal prep?
Definitely! Simply double the recipe and serve fresh over hot wild rice.