Spicy Honey Mustard Chicken
Honey mustard chicken is nice… but spicy honey mustard chicken? That’s a flavor profile worth prepping for. This recipe brings the heat, the tang, and just enough sweetness to keep you coming back all week long.
You’re working with marinated chicken breast, pan-seared for golden edges, then paired with roasted Brussels sprouts and fluffy jasmine rice seasoned with rice vinegar. It’s a clean, complete plate that balances char, crisp, heat, and comfort—all while staying under 600 calories and delivering 58g of protein per meal.
I built this one for people who are done settling for dry chicken and sad veggies. This meal is bold, punchy, and hits that craveable sweet-heat spot without relying on junk ingredients or processed sauces. Whether you’re cutting, maintaining, or just trying to make lunch less depressing, Spicy Honey Mustard Chicken is the glow-up your meal prep needed.
Spicy Honey Mustard Chicken
Equipment
Ingredients
For the Chicken:
- 2 lbs boneless skinless chicken breast
- 2 tbsp Dijon mustard
- 2 tbsp apple cider vinegar
- 1 tsp honey
- 1 tsp garlic powder
- 1/2 tsp smoked paprika
- 1/4 tsp crushed red pepper flakes adjust to heat preference
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 tbsp Olive oil for cooking
For the Brussels Sprouts:
- 1.5 lbs Brussels sprouts halved
- ½ tbsp Olive oil spray
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1/2 tbsp garlic powder
- 1/4 tsp crushed red pepper flakes
For the Rice:
- 1 cup dry jasmine rice
- 1 tbsp rice vinegar
Instructions
Marinate the Chicken:
- In a large bowl, whisk together Dijon mustard, vinegar, honey, garlic powder, paprika, crushed red pepper, salt, and pepper. Add chicken and toss to coat. Let marinate for at least 15 minutes while the oven preheats.2 lbs boneless skinless chicken breast, 2 tbsp Dijon mustard, 2 tbsp apple cider vinegar, 1 tsp honey, 1 tsp garlic powder, 1/2 tsp smoked paprika, 1/4 tsp crushed red pepper flakes, 1/2 tsp salt, 1/4 tsp black pepper
Roast the Brussels Sprouts:
- Preheat oven to 425°F. Spread halved Brussels sprouts on a large baking sheet, spray with olive oil, and season with salt, garlic powder, and red pepper flakes. Roast for 25–30 minutes, flipping halfway, until golden and crispy.1.5 lbs Brussels sprouts, ½ tbsp Olive oil spray, 1/2 tsp salt, 1/2 tbsp garlic powder, 1/4 tsp crushed red pepper flakes
Cook the Rice:
- Cook 1 cup dry jasmine rice according to your preferred method. We love our rice cooker for this. Add rice vinegar for extra flavor.1 cup dry jasmine rice, 1 tbsp rice vinegar
Cook the Chicken:
- Heat a large nonstick skillet over medium-high heat and spray with olive oil. Sear chicken pieces in a single layer (in batches if needed) for 4–5 minutes per side, or until fully cooked and golden.1 tbsp Olive oil
Assemble the Meal Prep:
- Divide rice, Brussels sprouts, and chicken evenly into 4 meal prep containers.
Nutrition
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Why You’ll Love This Spicy Honey Mustard Chicken
This isn’t your average honey mustard chicken. We took the classic sweet-tangy combo and added a kick of heat that makes it way more interesting. It’s packed with flavor thanks to Dijon, garlic, paprika, and a hit of crushed red pepper—plus a touch of honey to balance the burn.
Pair that with crispy roasted Brussels sprouts and jasmine rice with a splash of rice vinegar, and you’ve got a craveable meal that feels indulgent but still clocks in under 600 calories. It hits the sweet-heat spot, reheats like a champ, and brings 58g of protein to the table.
Ingredient Substitutions & Customizations
Swap Your Protein
Chicken thighs, ground chicken, or even firm tofu work great here—just make sure to adjust cook times as needed.
Adjust the Heat
Dial back or skip the crushed red pepper flakes for a milder version, or add a splash of hot sauce to turn things up.
Mix Up the Veg
Try swapping Brussels sprouts with green beans, broccoli, or asparagus—anything that roasts well at high heat.
Carbs on Your Terms
You can easily swap jasmine rice for brown rice, cauliflower rice, or quinoa depending on your goals.
Add a Finishing Kick
Top with a drizzle of sriracha or even a little Greek yogurt mixed with mustard for a creamy tang.
Expert Tips for Perfect Spicy Honey Mustard Chicken
Give It Time to Marinate
Even 15 minutes helps, but if you can give it a few hours or overnight, the flavor payoff is real.
Sear in Batches
Don’t overcrowd the skillet—sear the chicken in two rounds for best caramelization.
Roast Your Brussels HOT
425°F is the sweet spot. Flip halfway through for that golden, crispy finish.
Don’t Forget the Rice Vinegar
Adding it after cooking gives the rice a bright, almost citrusy pop that brings everything together.
Serving Suggestions & Storage Tips
Storage
Keep meals in airtight containers for up to 4 days in the fridge or freeze for up to 2 months. Reheat in the microwave or quickly in a skillet with a splash of water.
What to Serve With It
It’s a full meal, but if you want to add extra volume, toss in a side of mixed greens or a soft-boiled egg for more protein.
Garnish Ideas
Chopped parsley, red chili flakes, or a lemon wedge all work great. Add a drizzle of extra honey mustard glaze if you’re feeling saucy.
FAQs
Can I make the marinade ahead of time?
Absolutely. It holds up in the fridge for 4–5 days and works great for other proteins or even as a salad dressing.
Is this recipe meal prep-friendly?
100%. It holds texture and flavor all week long, especially the roasted Brussels and the mustard glaze.
Is it spicy?
It has a light kick, but the honey and mustard balance it well. You can scale the heat up or down as needed.
Can I cook the chicken in the oven instead?
Sure thing. Bake at 400°F for 18–20 minutes or until internal temp hits 165°F. You won’t get the same sear, but the flavor still delivers.
Can I use frozen Brussels sprouts?
Fresh is best for roasting, but if using frozen, preheat the pan and roast from frozen without thawing for best texture.
6 Other High-Protein Chicken Recipes You’ll Love
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The blueprint to high-protein meal prep
Want to see how I structure high-protein meal prep recipes like this to hit real fitness goals—whether you’re cutting, bulking, or just trying to stay lean? Check out my full meal prep strategy here to learn how I use macro-friendly meals to stay consistent all week long.