You can stop searching now. Honey Lemon Glazed Chicken is here, and it’s everything you’ve ever wanted in a meal prep recipe. Juicy, golden-brown chicken meets a sweet, citrusy glaze that hits harder than your favorite playlist on a sunny drive. It’s caramelized to perfection, sticky in all the right ways, and bursting with fresh lemon zest flavor that makes every bite feel like a bite of sunshine. Paired with fluffy jasmine rice and roasted broccoli, this one brings the energy of a summer dinner party to your Tupperware.
But don’t let the elegance fool you—this isn’t some dainty, diet food situation. With over 50g of protein per serving and macros built for performance, this is fuel for lifters, runners, desk warriors, and weekend adventurers alike. Whether you’re crushing gym PRs or crushing emails, this Honey Lemon Glazed Chicken will keep you going strong and tasting great all week long. It’s sweet, it’s savory, it’s tangy—it’s everything.
And if you’re new here, don’t even worry—this isn’t a one-hit wonder. The blog is stacked with 40+ high-protein meal prep bangers, each one crafted for flavor, fuel, and fun. So fire up that oven, grab your lemons, and trust the process. Honey Lemon Glazed Chicken is just the beginning. Come back next week for another macro masterpiece—and bring your appetite.
Honey Lemon Glazed Chicken
Equipment
Ingredients
For the Chicken:
- 2 lbs chicken tenderloins
- 1 tbsp olive oil For the marinade
- 4 tbsp honey
- 3 tbsp lemon juice ~1 lemon
- 3 tbsp soy sauce low-sodium
- 1.5 tbsp Dijon mustard
- 3 cloves garlic minced
- 1 tsp smoked paprika
- 1/4 tsp salt
- 1/4 tsp black pepper
- 2 tbsp olive oil For cooking
For the Broccoli:
- 1.5 lbs broccoli florets
- 1 tbsp olive oil
- 1/2 tsp garlic powder
- 1/4 tsp salt
- 1/4 tsp black pepper
For the Rice:
- 1 cup jasmine rice
- 1/2 tbsp lemon zest optional, for flavor
- 2 medium lemons For serving
Instructions
- In a small mixing bowl, whisk together olive oil, honey, lemon juice, soy sauce, Dijon mustard, minced garlic, smoked paprika, salt, and black pepper.2 lbs chicken tenderloins, 1 tbsp olive oil, 4 tbsp honey, 3 tbsp lemon juice, 3 tbsp soy sauce, 1.5 tbsp Dijon mustard, 3 cloves garlic, 1 tsp smoked paprika, 1/4 tsp salt, 1/4 tsp black pepper
- Place the chicken tenderloins in a large bowl or zip-top bag and pour the marinade over them, reserving 2-3 tablespoons for glazing later. Toss to coat, seal, and refrigerate for at least 30 minutes (or up to 4 hours).
- Begin cooking the jasmine rice according to your preferred method. For added flavor, stir in lemon zest before cooking.1 cup jasmine rice, 1/2 tbsp lemon zest
- Preheat the oven to 425°F. Toss the broccoli florets with olive oil, garlic powder, salt, and pepper in a mixing bowl. Spread evenly on a large baking sheet and roast for 20-25 minutes, tossing halfway through, until tender and slightly charred.1.5 lbs broccoli florets, 1 tbsp olive oil, 1/2 tsp garlic powder, 1/4 tsp salt, 1/4 tsp black pepper
- Heat 2 tbsp of olive oil in a 12-inch jumbo cooker over medium-high heat. Remove the chicken from the marinade and sear for 3-4 minutes per side, or until golden brown and cooked through (internal temperature of 165°F).2 tbsp olive oil
- Bring the reserved marinade to a boil over medium heat, then reduce to a simmer for 3-5 minutes until slightly thickened. Let cool, then drizzle over the plated dish for an extra punch of flavor.
- Divide the cooked rice, roasted broccoli, and honey lemon chicken tenderloins into four meal prep containers with 2 lemon wedges in each. Serve immediately or store in the refrigerator for up to 4 days.2 medium lemons
Nutrition
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❤️ Why You’ll Love This Honey Lemon Glazed Chicken Recipe
This Honey Lemon Glazed Chicken is what happens when sweet, tangy, and savory come together in perfect macro harmony. Juicy chicken tenderloins are marinated in a blend of lemon juice, Dijon mustard, garlic, and honey—then pan-seared to golden perfection and brushed with a sticky-sweet glaze that brings it all home.
Paired with roasted broccoli and fluffy jasmine rice, this recipe strikes that rare balance of being both ridiculously tasty and high in protein—with 59g per serving to keep your recovery (and cravings) in check.
Whether you’re bulking, maintaining, or just want something you actually look forward to at lunchtime, this one’s a winner.
🔄 Ingredient Substitutions & Customizations
Custom-built for flexibility. Whether you want to lean it out or switch it up, here’s how to tweak it:
💥 Switch Up the Protein
Use shrimp, salmon, or tofu for a fresh twist. They all love lemon-honey flavor.
💥 Cut the Carbs
Serve over cauliflower rice, quinoa, or steamed greens for a lighter meal.
💥 Turn Up the Heat
Add red pepper flakes, a touch of chili crisp, or a swirl of sriracha for a sweet-and-spicy combo.
💥 Crisp the Edges
Pop the chicken under the broiler for 2 minutes to get that caramelized, sticky crust.
💥 Thicker Glaze?
Whisk ½ tsp cornstarch into the reserved marinade before reducing for a clingier finish.
🔥 Expert Tips for Perfect Honey Lemon Chicken
Level up your technique with these meal prep-tested tips:
🔥 Don’t Skip the Marinade
30 minutes minimum unlocks all that lemon-honey-garlic magic. Overnight = even better.
🔥 Sear in Batches
Crowded pans steam your chicken. Cook in batches for that crispy golden crust.
🔥 Glaze It Twice
Reduce your leftover marinade and brush it on at the end for max flavor and stickiness.
🔥 Don’t Forget the Fresh Lemon
A squeeze of lemon after cooking brings brightness and cuts through the richness like a pro move.
🍽️ Serving Suggestions & Storage Tips
This one stores beautifully and reheats like a dream:
🥡 Storage
Keep in airtight containers for up to 4 days in the fridge. Add lemon wedges to each for easy freshness on the go.
🔥 Reheating
Microwave in 90-second bursts, stirring halfway through. Add a splash of water or glaze to rehydrate.
🍽️ Pair It With
- Roasted sweet potatoes
- Mixed greens with balsamic
- Crispy air-fried chickpeas for crunch
🌿 Garnish Ideas
- Fresh lemon wedges
- Chopped parsley or green onions
- Red pepper flakes or a drizzle of honey
❓ FAQs
Can I use chicken breasts instead of tenderloins?
Yes—just slice into strips for even cooking and marinating. Breasts work great and stay juicy with this method.
Is this recipe spicy?
Not by default! It’s sweet and citrusy, but you can always add heat with chili flakes or sriracha.
Can I meal prep this for the freezer?
Totally. Freeze cooked chicken separately from the rice and veggies. Thaw overnight and reheat gently.
What’s the best substitute for Dijon mustard?
Stone-ground mustard or even a touch of yellow mustard works in a pinch. Just avoid anything super vinegary.
Can I cook this in the oven instead?
Yup—bake at 425°F for 18–22 minutes, flipping once. Then brush on the glaze and broil for 2 minutes.
🍲 More Chicken Meal Prep Recipes to Try Next
Need more high-protein chicken wins in your life? These five recipes are reader favorites and macro-friendly legends: