MeaningIn EveryMacro

Meal Prep

Spicy Honey Mustard Chicken

Name: Spicy Honey Mustard Chicken
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4 servings
Cuisine: American
Ingredients: 2 lbs raw 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; 1/2 tsp olive oil spray for the chicken pan; 1.5 lbs Brussels sprouts halved; 1/2 tsp olive oil spray for the Brussels sprouts; 1/2 tsp salt; 1/2 tsp black pepper; 1/2 tbsp garlic powder; 1/4 tsp crushed red pepper flakes; 1 cup dry jasmine rice; 1 tbsp rice vinegar

Spicy Honey Mustard Chicken takes a familiar classic and turns the volume up. Sweet, tangy honey mustard meets just enough heat to keep things interesting, coating juicy chicken with bold, craveable flavor that holds up all week. It’s balanced, comforting, and exactly the kind of meal prep you actually look forward to eating.

Prep: 20 min
Cook: 30 min
Makes: 4 servings

538Calories

60.6gProtein

54.8gCarbs

8.1gFat

Prep Time: 20 mins
Cook Time: 30 mins
Total Time: 50 mins

Servings

Ingredient unitsSwitch every measurable amount on this recipe.

Equipment

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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 lb raw boneless skinless chicken breast, 2 tbsp Dijon mustard, 2 tbsp apple cider vinegar, 1 tsp honey, 1 tsp garlic powder, ½ tsp smoked paprika, ¼ tsp crushed red pepper flakes, ½ tsp salt, ¼ 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 ½ lb Brussels sprouts, ½ tsp olive oil spray, ½ tsp salt, ½ tbsp garlic powder, ¼ tsp crushed red pepper flakes

Cook the Rice:

Cook the listed 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 golden and 165°F internally.

½ tsp olive oil spray

Assemble the Meal Prep:

Divide rice, Brussels sprouts, and chicken evenly into individual meal prep containers.

Nutrition

Per serving

Estimates for one serving. Changing the recipe yield scales the ingredients and keeps these per-serving amounts the same.

Calories: 538 kcal
Carbohydrates: 54.8 g
Protein: 60.6 g
Fat: 8.1 g
Saturated Fat: 1.65 g
Polyunsaturated Fat: 1.49 g
Monounsaturated Fat: 2.65 g
Trans Fat: 0.02 g
Cholesterol: 166 mg
Sodium: 829 mg
Potassium: 1,513 mg
Fiber: 7.6 g
Sugar: 4.7 g
Added Sugar: 0.7 g
Vitamin A: 92 mcg RAE
Vitamin C: 144.75 mg
Vitamin D: 0 mcg
Calcium: 103 mg
Iron: 5.48 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

$2.84 per serving · $11.38 for this batch

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.

Ingredient costs and assumptions

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
Dijon mustard: $0.25
36 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Chicken is taken from the bowl for searing. Leftover bowl marinade is assumed discarded; cooking oil is fully counted. 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
apple cider vinegar: $0.08
29.8 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 14.9 g Chicken is taken from the bowl for searing. Leftover bowl marinade is assumed discarded; cooking oil is fully counted. 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 Apple Cider Vinegar, 32 fl oz · Price checked 2026-09-21
honey: $0.09
7 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 21 g Chicken is taken from the bowl for searing. Leftover bowl marinade is assumed discarded; cooking oil is fully counted. 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
garlic powder: $0.03
3.1 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 3.1 g Chicken is taken from the bowl for searing. Leftover bowl marinade is assumed discarded; cooking oil is fully counted. 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; brand and package size may differ.
Walmart: Great Value Garlic Powder · Price checked 2026-09-21
smoked paprika: $0.04
1.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 2.3 g Chicken is taken from the bowl for searing. Leftover bowl marinade is assumed discarded; cooking oil is fully counted. 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
crushed red pepper flakes: $0.01
0.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 1.8 g Chicken is taken from the bowl for searing. Leftover bowl marinade is assumed discarded; cooking oil is fully counted. 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 Crushed Red Pepper, 1.75 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 Chicken is taken from the bowl for searing. Leftover bowl marinade is assumed discarded; cooking oil is fully counted. 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 Chicken is taken from the bowl for searing. Leftover bowl marinade is assumed discarded; cooking oil is fully counted. 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 spray: $0.05
2.3 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
Brussels sprouts: $4.75
680.4 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Whole Brussels Sprouts 1lb Bag, Fresh Produce · Price checked 2026-09-21
olive oil spray: $0.05
2.3 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
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
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
crushed red pepper flakes: $0.01
0.5 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
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

Make it yoursRecipe notes & meal-prep tips

Macro breakdown

Protein60.6g45%
Carbs54.8g41%
Fat8.1g14%

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

The Dijon and vinegar make this a tangy chicken bowl with a little sweetness, rather than a thick honey-mustard dipping sauce. Coat the chicken in the measured marinade and let it wait in the fridge while the rice starts and the Brussels sprouts roast. Use cooked pan juices for the finished meal if there are any; keep raw-chicken marinade out of the serving stage.

Red pepper flakes appear on both the chicken and sprouts. If you want to dial the heat back, adjust both components while you season them. Spread the sprouts out on their tray so they roast evenly, and cook the chicken in batches if the skillet is crowded. This is a straightforward flavor change within the chicken meal-prep collection without adding a separate sauce-making step. The olive oil spray has two separate jobs: coating the Brussels sprouts and preparing the pan for the chicken. Use it at both stages rather than treating one spray of the skillet as the oil for the whole recipe. That coating of oil and the hot oven help the sprouts develop brown, crisp edges. Give them room and watch the small leaves near the finish rather than leaving the whole tray in unchecked.

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 chicken and sprouts during the pause. A small splash of water on the rice can help a dry-looking serving; taste before adding more mustard, since it changes the balance quickly. Keep this alongside a saucier or creamier dish for variety, or explore the American-inspired recipes and dairy-free collection for another week of meals.

Notes from your kitchen

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From the community

Triple B2025-12-14

★★★★★

I built this recipe because too many bland chicken & rice recipes exist out there! I wanted to show that with a little prep, and a little imagination, you can enjoy a sweet, tangy, & slightly spicy treat instead. Let me know if this beat bland chicken & rice for you too!

Spicy Honey Mustard Chicken