Meal Prep
Honey Lemon Glazed Chicken
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 and bursting with fresh lemon zest flavor that makes every bite feel like a bite of sunshine.
- Prep
- 15 min
- Cook
- 15 min
- Makes
- 4 servings
High protein
Honey Lemon Glazed Chicken
60.1g protein661 calories per serving
- Prep Time
- 15 mins
- Cook Time
- 15 mins
- Down Time
- 30 mins
- Total Time
- 60 mins
Equipment
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Ingredients
Ingredient links open Walmart products from our grocery planner. Links marked “Walmart search” need your product choice. Confirm package details and local availability at Walmart.
For the Chicken:
For the Broccoli:
For the Rice:
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 lb chicken tenderloins, 1 tbsp olive oil, 4 tbsp honey, 1 lemons, 3 tbsp soy sauce, 1 ½ tbsp Dijon mustard, 3 cloves garlic, 1 tsp smoked paprika, ¼ tsp salt, ¼ tsp black pepper
Begin cooking the jasmine rice according to your preferred method. For added flavor, stir in lemon zest before cooking.
1 cup dry jasmine rice, ½ tbsp lemon zest
1 ½ lb broccoli florets, 1 tbsp olive oil, ½ tsp garlic powder, ¼ tsp salt, ¼ tsp black pepper
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 individual 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
Per servingEstimates for one serving.
- Calories
- 661 kcal
- Protein
- 60.1 g
- Fat
- 19.3 g
- Carbs
- 63 g
Full nutrition and how it’s calculated
All values are per serving. Changing the recipe yield scales the ingredients and keeps these per-serving amounts the same.
- Saturated Fat
- 3.15 g
- Polyunsaturated Fat
- 2.47 g
- Monounsaturated Fat
- 10.67 g
- Trans Fat
- 0.02 g
- Cholesterol
- 166 mg
- Sodium
- 1,193 mg
- Potassium
- 1,442 mg
- Fiber
- 6.3 g
- Sugar
- 13.9 g
- Added Sugar
- 10.3 g
- Vitamin A
- 43 mcg RAE
- Vitamin C
- 175.44 mg
- Vitamin D
- 0 mcg
- Calcium
- 123 mg
- Iron
- 4.66 mg
Estimated ingredient cost
$3.95 per serving · $15.81 for this batch
Ingredient costs and assumptions
Estimated US grocery prices for the amounts used, including purchase waste and discarded marinade. Your store, brands, and package sizes may cost differently. Buying full packages can cost more. Price sources and methodology.
Quantities without exact weights use the nutrition library’s portion estimates. Purchase yields are estimates. Separate citrus ingredients are costed independently; reusing the same fruit for juice and zest can lower your cost. Labor, utilities, and delivery are excluded.
- chicken tenderloins: $7.36
907.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. Raw chicken tenderloins; listed sale price per pound, not estimated package price.
Walmart: Freshness Guaranteed Chicken Breast Tenderloins, 1.0 - 4.2 lb Tray · Price checked 2026-09-21
- olive oil: $0.18
13.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 13.5 g Reserve 2-3 tbsp for glaze; use the midpoint as approximately one fifth of the listed mixed volume. Count that glaze fully and half of the unreserved soaking portion. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Extra Virgin Olive Oil, 17 fl oz · Price checked 2026-09-21
- honey: $1.11
84 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 21 g Reserve 2-3 tbsp for glaze; use the midpoint as approximately one fifth of the listed mixed volume. Count that glaze fully and half of the unreserved soaking portion. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Raw Honey, 16 oz Bottle · Price checked 2026-09-21
- lemons: $0.52
120 g purchased · Whole purchased item: 120 g each (estimated); includes shell, peel, or seeds.
Editorial medium/large edible fruit and juice-yield estimates. Juiced fruit uses 45 g each; the whole-fruit nutrition profile remains an approximate proxy. Reserve 2-3 tbsp for glaze; use the midpoint as approximately one fifth of the listed mixed volume. Count that glaze fully and half of the unreserved soaking portion. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Lemons, 2 lb Bag · Price checked 2026-09-21
- soy sauce: $0.36
48 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 16 g Reserve 2-3 tbsp for glaze; use the midpoint as approximately one fifth of the listed mixed volume. Count that glaze fully and half of the unreserved soaking portion. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Kikkoman Soy Sauce, 15 oz Bottle · Price checked 2026-09-21
- Dijon mustard: $0.19
27 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Reserve 2-3 tbsp for glaze; use the midpoint as approximately one fifth of the listed mixed volume. Count that glaze fully and half of the unreserved soaking portion. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Organic Dijon Mustard, 12 oz · Price checked 2026-09-21
- garlic: $0.16
9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
3 clove = 9 g; USDA SR Legacy household weights used as an approximate physical conversion for the current ingredient profile; nutrition remains from its own mapped record. Reserve 2-3 tbsp for glaze; use the midpoint as approximately one fifth of the listed mixed volume. Count that glaze fully and half of the unreserved soaking portion. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Spice World Fresh Peeled Garlic, 6 oz, Pouch · Price checked 2026-09-21
- smoked paprika: $0.09
2.3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 2.3 g Reserve 2-3 tbsp for glaze; use the midpoint as approximately one fifth of the listed mixed volume. Count that glaze fully and half of the unreserved soaking portion. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Four 2 oz jars; full multipack weight is 8 oz.
Walmart: (4 pack) Great Value Smoked Paprika, 2 oz · Price checked 2026-09-21
- salt: $0.00
1.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Reserve 2-3 tbsp for glaze; use the midpoint as approximately one fifth of the listed mixed volume. Count that glaze fully and half of the unreserved soaking portion. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
- black pepper: $0.02
0.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.3 g; texture=ground Reserve 2-3 tbsp for glaze; use the midpoint as approximately one fifth of the listed mixed volume. Count that glaze fully and half of the unreserved soaking portion. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21
- olive oil: $0.36
27 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 13.5 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Extra Virgin Olive Oil, 17 fl oz · Price checked 2026-09-21
- broccoli florets: $3.36
680.4 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. Variable-weight produce: uses the listed price per pound, not the estimated price per piece.
Walmart: Fresh Whole Green Broccoli Crowns, 1 Each · Price checked 2026-09-21
- olive oil: $0.18
13.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 13.5 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Extra Virgin Olive Oil, 17 fl oz · Price checked 2026-09-21
- garlic powder: $0.02
1.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 3.1 g Representative product; brand and package size may differ.
Walmart: Great Value Garlic Powder · Price checked 2026-09-21
- salt: $0.00
1.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
- black pepper: $0.02
0.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.3 g; texture=ground Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21
- dry jasmine rice: $0.59
185 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 185 g Representative product; brand and package size may differ.
Walmart: Great Value Jasmine Rice · Price checked 2026-09-21
- lemon zest: $0.26
60 g purchased · Whole lemons bought for zest; conservative full fruit cost assigned to zest. Estimated usable yield: 5% of purchased weight; per-100 g price includes the discarded portion.
1 tbsp = 6 g Whole lemons bought for zest; conservative full fruit cost assigned to zest. Estimated usable yield: 5% of purchased weight; per-100 g price includes the discarded portion.
Walmart: Fresh Lemons, 2 lb Bag · Price checked 2026-09-21
- lemons: $1.04
240 g purchased · Whole purchased item: 120 g each (estimated); includes shell, peel, or seeds.
1 lemon (medium) = 58 g; Editorial medium/large edible fruit and juice-yield estimates. Juiced fruit uses 45 g each; the whole-fruit nutrition profile remains an approximate proxy. Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Lemons, 2 lb Bag · Price checked 2026-09-21
Make it yoursRecipe notes & meal-prep tips
Macro breakdown
- Protein60.1g36%
- Carbs63g38%
- Fat19.3g26%
Per serving · Share of calories from macros
Calculated using 4 calories per gram of protein and carbs, and 9 for fat. Rounding and fiber can affect the listed calorie total.Triple B's Meal Prep Notes
Honey, lemon, and Dijon give these tenderloins a glaze that can carry the rice too. Reserve the finishing portion before adding the raw chicken to the marinade, then reduce that clean portion while the cooked chicken rests. Dividing the glaze evenly is more useful than giving the first container a generous drizzle and leaving the last one plain.
Use the refrigerated marinating time to get the broccoli roasting and rice underway. If you use the optional zest in the rice, zest the lemon before juicing it; it is a much easier job while the lemon is whole. This is a good contrast to creamier meals in the chicken archive. Pick out the seeds before dividing the lemon wedges among the containers. Having that fresh squeeze ready after reheating is a small part of prep that pays off every time you eat. Crispy broccoli is the goal here. Smaller florets, the listed oil, and room on a hot tray give you more browned edges; let pale pieces roast a little longer, watching the tips so the color stops short of burnt.
Remove the wedges before heating. For a refrigerated serving, microwave on high for 90 seconds, stir, then heat for another 45 seconds. Use that as a starting point and continue in short intervals as needed until the food reaches 165°F throughout. Stir the rice and turn the tenderloins at the pause. Check the chicken pieces as well as the vegetables before adding more time. A little water on dry rice can help; extra glaze is a flavor change, not the only way to restore moisture. For other meals that use a straightforward protein-rice-vegetable arrangement, browse the meal-prep bowls or the dairy-free recipe collection.
Notes from your kitchen
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From the community
I built the recipe to mix sweet chicken, crispy, roasted broccoli, and just a little tang from the lemon. I think I killed it. Let me know if this lands for you!