Meal Prep
Sweet Garlic Chicken Stir Fry
Sweet Garlic Chicken Stir Fry is what happens when flavor, macros, and weeknight ease finally agree on something. It’s high-protein, veggie-packed, and glazed in a glossy, sticky-sweet garlic sauce that would make a teriyaki joint jealous. It’s the kind of meal that hits when you're chasing goals but still want something that feels like dinner, not punishment.
- Prep
- 15 min
- Cook
- 15 min
- Makes
- 4 servings
High protein
Sweet Garlic Chicken Stir Fry
59.8g protein586 calories per serving
- Prep Time
- 15 mins
- Cook Time
- 15 mins
- Total Time
- 30 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 stir fry vegetables:
For the sweet garlic sauce:
For the Rice:
Instructions
Begin cooking your rice using your preferred method (I love my rice cooker!). Add the listed rice vinegar for flavor. While it cooks, move on to prepping the stir fry.
1 cup Jasmine Rice (dry), 1 tbsp rice vinegar
Toss diced chicken breast with cornstarch, salt, pepper, and garlic powder. Set aside.
2 lb raw boneless skinless chicken breast, 1 tbsp cornstarch, ½ tsp salt, ½ tsp black pepper, 1 tbsp garlic powder
In a small bowl, whisk together soy sauce, honey, vinegar, garlic, and sesame oil. In a separate small dish, stir the cornstarch with cold water to make a slurry, then add the slurry to the sauce and whisk until fully combined.
½ cup low-sodium soy sauce, 2 tbsp honey, 2 tbsp rice vinegar, 2 tbsp garlic, ½ tbsp sesame oil, 1 tsp cornstarch, 1 tbsp cold water
Heat a large nonstick skillet over medium-high. Lightly spray with olive oil and sear chicken in batches until fully cooked and golden brown, about 6- 8 minutes. Set aside.
1 tsp olive oil spray
In the same pan, add a bit of water if dry, then stir fry veggies for 5- 7 minutes until just tender.
2 cup broccoli florets, 1 cup sliced bell peppers, 1 yellow onion
Add chicken back to pan. Pour sauce over and stir well. Let simmer 2- 3 minutes until thickened.
Divide into individual meal prep containers. Top with sesame seeds if desired.
1 tbsp sesame seeds
See it come together
Watch: Sweet Garlic Chicken Stir Fry
Nutrition
Per servingEstimates for one serving. Changing the recipe yield scales the ingredients and keeps these per-serving amounts the same.
- Calories
- 586 kcal
- Carbohydrates
- 60.1 g
- Protein
- 59.8 g
- Fat
- 10.5 g
- Saturated Fat
- 1.98 g
- Polyunsaturated Fat
- 2.45 g
- Monounsaturated Fat
- 3.61 g
- Trans Fat
- 0.02 g
- Cholesterol
- 166 mg
- Sodium
- 1,559 mg
- Potassium
- 1,207 mg
- Fiber
- 3.3 g
- Sugar
- 12.1 g
- Added Sugar
- 8.6 g
- Vitamin A
- 28 mcg RAE
- Vitamin C
- 61.01 mg
- Vitamin D
- 0 mcg
- Calcium
- 93 mg
- Iron
- 4.3 mg
Estimated ingredient cost
$2.43 per serving · $9.73 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
- 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
- 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: $0.11
9.7 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
- 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
- broccoli florets: $0.75
152 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup (chopped) = 76 g; cut=chopped 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
- sliced bell peppers: $0.54
112.2 g purchased · Editorial purchase-yield estimate: 82% usable; includes discarded peel, shell, or core.
1 cup (sliced) = 92 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: Fresh Green Bell Pepper, Each · Price checked 2026-09-21
- yellow onion: $0.26
158.9 g purchased · Editorial purchase-yield estimate: 90% usable; includes discarded peel, shell, or core.
1 onion (edible) = 143 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Yellow Onions, 3 lb Bag · Price checked 2026-09-21
- low-sodium soy sauce: $0.43
127.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 255 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: $0.30
16.8 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 2.8 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
- sesame oil: $0.17
6.8 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 13.6 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Imperial Dragon 100% Pure Sesame Seed Oil, 5 fl oz · Price checked 2026-09-21
- cornstarch: $0.01
2.7 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
- sesame seeds: $0.31
9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 9 g 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
- Jasmine Rice (dry): $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
Not included in this estimate:
- cold water: Kitchen tap water is excluded from grocery ingredient pricing; this is not a sourced zero price.
Make it yoursRecipe notes & meal-prep tips
Macro breakdown
- Protein59.8g42%
- Carbs60.1g42%
- Fat10.5g16%
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
Whisk the sauce again just before pouring it into the pan. The cornstarch slurry is mixed into the sauce ahead of time in this recipe, and it can settle while you cook the chicken and vegetables. Getting it back into suspension helps the garlic-soy mixture thicken evenly at the finish.
Start the rice first, then have the broccoli, peppers, and onion cut before the chicken hits the skillet. Cook the chicken in batches and remove it while the vegetables soften. Return it only for the final sauce stage. That is a useful rhythm for stir-fry meal prep, especially when the pan is not big enough to comfortably hold every raw ingredient at once. Use small broccoli florets and add the peppers later in the vegetable stage, since they soften sooner. With a splash of water and the finishing sauce, this is more about tender vegetables with some bite than oven-crisp broccoli.
Divide the rice, chicken, vegetables, and remaining sauce across all four containers. 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 from the bottom at the pause so the rice gets some sauce and the chicken pieces heat evenly. A splash of water can loosen a thickened serving; taste before adding extra soy sauce. The garlic is already prominent in the recipe, so sesame seeds are an optional finish rather than a necessary extra flavor project. More combinations are in the chicken archive and Asian-inspired collection.
Notes from your kitchen
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From the community
★★★★★
Some weeks, you just need a meal prep that's going to give you a BUNCH of vegetables. Stir fry is the perfect solution for that craving! But, in meaningful macros style, I couldn't just make a basic 'ol stir fry. That's why I made mine with just a little sweetness- and a lot of garlic. Let me know your thoughts!