MeaningIn EveryMacro

Meal Prep

Orange Chicken Bowls

Name: Orange Chicken Bowls
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Cuisine: Asian
Ingredients: 2 lbs raw boneless skinless chicken breast cut into bite-sized cubes; 2 tbsp cornstarch; 1 tbsp olive oil for cooking; ½ tsp salt; ½ tsp black pepper; 1/2 cup orange juice fresh squeezed if possible; 1 tbsp orange zest; 4 tbsp low sodium soy sauce; 2 tbsp honey or brown sugar; 2 tbsp rice vinegar; 2 cloves garlic minced; 1 tsp fresh ginger grated; 1 tbsp cornstarch slurry, mixed with enough cold water to make a smooth slurry; 1 cups dry jasmine rice cook according to package or rice cooker; 1 tbsp rice vinegar; 1 lb broccoli florets; 1 tsp olive oil spray; 1/2 tbsp garlic powder; ½ tsp salt; ½ tsp black pepper; ½ tsp Red pepper flakes for heat; green onions; sesame seeds

Orange Chicken Bowls are here to prove that weeknight meal prep can taste like takeout without nuking your macros. Crispy seared chicken, a sticky-sweet orange glaze, and fluffy rice- this bowl delivers that classic Chinese-American vibe while keeping things lean and protein-packed. It’s comfort food with the receipts to back it up.

Prep: 15 min
Cook: 25 min
Makes: 4 servings

610Calories

59.4gProtein

64.9gCarbs

11.7gFat

Prep Time: 15 mins
Cook Time: 25 mins
Total Time: 40 mins

Servings

Ingredient unitsSwitch every measurable amount on this recipe.

Equipment

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Instructions

Cook the Rice:

Start your rice according to package directions (or in your rice cooker). Set aside.

1 cup dry jasmine rice, 1 tbsp rice vinegar

Roast the Broccoli:

Preheat oven to 400°F (200°C). Toss broccoli with olive oil, garlic powder, salt, and pepper. Spread on a baking sheet and roast 18- 20 minutes, flipping halfway.

1 lb broccoli florets, 1 tsp olive oil spray, ½ tbsp garlic powder, ½ tsp salt, ½ tsp black pepper, ½ tsp Red pepper flakes

Prep the Chicken:

Toss diced chicken with cornstarch, salt, and pepper. Heat olive oil in a large skillet over medium-high. Add chicken and cook 6- 8 minutes until golden and cooked through. Remove and set aside.

2 lb raw boneless skinless chicken breast, 2 tbsp cornstarch, 1 tbsp olive oil, ½ tsp salt, ½ tsp black pepper

Make the Sauce:

In the same skillet, whisk together orange juice, zest, soy sauce, honey, vinegar, garlic, and ginger. Bring to a simmer. Stir in cornstarch slurry and cook 2- 3 minutes until thickened and glossy.

½ cup orange juice, 1 tbsp orange zest, 4 tbsp low sodium soy sauce, 2 tbsp honey, 2 tbsp rice vinegar, 2 cloves garlic, 1 tsp fresh ginger, 1 tbsp cornstarch

Combine & Assemble:

Return chicken to the pan, tossing until fully coated in the orange sauce.

Portion rice, roasted broccoli, and orange chicken into individual meal prep containers. Garnish with sesame seeds and green onions if desired.

green onions, sesame seeds

Nutrition

Per serving

Estimates for one serving.

Calories: 610 kcal
Protein: 59.4 g
Fat: 11.7 g
Carbs: 64.9 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: 2.11 g
Polyunsaturated Fat: 1.77 g
Monounsaturated Fat: 5.13 g
Trans Fat: 0.02 g
Cholesterol: 166 mg
Sodium: 1,241 mg
Potassium: 1,321 mg
Fiber: 4.2 g
Sugar: 13.1 g
Added Sugar: 8.6 g
Vitamin A: 39 mcg RAE
Vitamin C: 121.96 mg
Vitamin D: 0 mcg
Calcium: 104 mg
Iron: 4.3 mg

Nutrition updated September 2026. We now calculate nutrition using our ingredient library, with USDA data, product labels, and documented estimates. Older Pinterest graphics and MyFitnessPal entries may show different numbers. Use the per-serving values above when tracking this recipe.

Brands, substitutions, and preparation can change these estimates.

View ingredient standards & nutrition methods

Estimated ingredient cost

$2.59 per serving · $10.37 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.

raw boneless skinless chicken breast: $5.14
907.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. Variable-weight pack priced per pound, raw boneless skinless breast.
Walmart: Freshness Guaranteed Boneless Skinless Chicken Breast · Price checked 2026-09-21
cornstarch: $0.07
16 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 128 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Corn Starch, 16 oz · 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
salt: $0.00
3 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: $0.05
1.2 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
orange juice: $0.30
124 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 248 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value 100% Pasteurized Orange Juice, No Pulp, 52 fl oz · Price checked 2026-09-21
orange zest: $0.07
30 g purchased · Whole oranges bought for peel; full fruit cost assigned to peel with an estimated 20% peel yield. Estimated usable yield: 20% of purchased weight; per-100 g price includes the discarded portion.
1 tbsp = 6 g Whole oranges bought for peel; full fruit cost assigned to peel with an estimated 20% peel yield. Estimated usable yield: 20% of purchased weight; per-100 g price includes the discarded portion.
Walmart: Fresh Navel Oranges, 4 lb Bag · Price checked 2026-09-21
low sodium soy sauce: $0.19
56.8 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 14.2 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Less Sodium Soy Sauce, 15 fl oz · Price checked 2026-09-21
honey: $0.55
42 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 21 g 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
rice vinegar: $0.25
29.8 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 14.9 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Mizkan Rice Vinegar, Mild Japanese Cooking Vinegar, 12 fl oz · Price checked 2026-09-21
garlic: $0.11
6 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. 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
fresh ginger: $0.02
2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 2 g Variable-weight produce: uses the listed price per pound, not the estimated price per piece.
Walmart: Fresh Ginger Root, Each · Price checked 2026-09-21
cornstarch: $0.03
8 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 128 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Corn Starch, 16 oz · 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
rice vinegar: $0.12
14.9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 14.9 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Mizkan Rice Vinegar, Mild Japanese Cooking Vinegar, 12 fl oz · Price checked 2026-09-21
broccoli florets: $2.24
453.6 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 spray: $0.11
4.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 4.5 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Extra Virgin Olive Oil Cooking Spray, 7 oz Can · Price checked 2026-09-21
garlic powder: $0.05
4.9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 9.7 g Representative product; brand and package size may differ.
Walmart: Great Value Garlic Powder · Price checked 2026-09-21
salt: $0.00
3 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: $0.05
1.2 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
Red pepper flakes: $0.03
0.9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 1.8 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Crushed Red Pepper, 1.75 oz · Price checked 2026-09-21
green onions: $0.11
10 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Editorial estimate for the entire recipe; owner approved including garnishes, not this exact weight. Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Whole Green Onion 1 Bunch, Fresh Produce · Price checked 2026-09-21
sesame seeds: $0.10
3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Editorial estimate for the entire recipe; owner approved including garnishes, not this exact weight. Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Sesame Seeds, 2.2 oz · Price checked 2026-09-21

Make it yoursRecipe notes & meal-prep tips

Macro breakdown

Protein59.4g39%
Carbs64.9g43%
Fat11.7g18%

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

Zest the orange before juicing it and keep the sauce ingredients ready before cooking the chicken. The zest is an important part of the orange flavor, so it is worth measuring rather than relying on juice alone. Once the chicken is browned, it comes out of the skillet while the sauce thickens, then goes back in for a coating at the end. Store-bought orange sauce is a welcome shortcut if it gets this meal prep made. Use it in place of the homemade sauce, portion it across the batch, and account for the label's nutrition; you can skip the separate sauce-making step.

Start the rice and roast the broccoli while you handle that skillet stage. If making the homemade sauce, stir the cornstarch slurry again before pouring it in, and stop once the sauce is glossy rather than reducing it until it is stiff. It will thicken as the meal cools. Spoon the remaining sauce across all the portions, including some over the rice, for a more consistent chicken meal prep. Cut the broccoli into smaller florets and leave space between them so the hot oven can brown the edges. A little extra roasting helps if they are still pale, but keep checking the tips before they burn.

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 separate the chicken pieces during the pause, adding a little water if the sauce has tightened up. Keep green onions and sesame seeds for after heating if you use them. This version is a glazed bowl rather than deep-fried takeout, so expect the stored coating to soften. The Asian-inspired collection has other sauce directions, and the bowl archive can help you vary the rest of the week's lunches.

Notes from your kitchen

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From the community

Triple B · Creator note2025-12-14

I knew this recipe would be a safe takeout-esque bet, but it turned out better than I could have imagined! Sometimes the recipe creation process doesn't have to be rocket science. Let me know what you all thought about this one!

Orange Chicken Bowls