Thai Meal Prep Bowls — Make Ahead turn basic chicken, rice, and vegetables into vibrant Thai‑inspired lunches you can stack in the fridge for the whole week.
Chef Rachel created these Thai meal prep bowls — make ahead after testing sheet‑pan Thai chicken, coconut chicken bowls, and peanut chicken lunch boxes, then combining the easiest steps into one streamlined recipe.
Thai Meal Prep Bowls — Make Ahead
Ingredients
Equipment
Method
- Cook rice according to package directions with water or broth. When tender, remove from heat, cover, and let stand 5 minutes. Fluff with a fork.
- Preheat oven to 400°F (200°C). Line a large rimmed sheet pan with parchment or lightly oil it.
- On one half of the sheet pan, toss sweet potato cubes, broccoli florets, and chickpeas with 2 tsp oil and a pinch of salt and pepper. Spread into an even layer.
- In a bowl, combine chicken with remaining 1 tsp oil, garlic powder, smoked paprika, ½ tsp salt, and ⅛ tsp pepper. Toss to coat and arrange on the other half of the sheet pan in a single layer.
- Roast 15–18 minutes, stirring vegetables once halfway, until chicken is cooked through to 165°F and sweet potatoes are tender with browned edges.
- While the pan bakes, whisk peanut butter, coconut milk, soy sauce, lime juice, honey, sriracha, and grated garlic in a small bowl until smooth. Add splashes of water as needed to reach a drizzleable consistency.
- Let chicken and vegetables cool on the pan for 10–15 minutes.
- Divide cooked rice among four to five meal prep containers. Top each with portions of roasted sweet potatoes, broccoli, chickpeas, and chicken.
- Drizzle each bowl with peanut‑coconut sauce, or pack the sauce separately in small containers.
- Sprinkle with chopped peanuts and cilantro. Add lime wedges. Cool completely, seal, and refrigerate for up to 4 days.
Notes
Approximately 560 kcal per bowl when recipe makes 4 bowls.
Protein
Approximately 35 g protein per bowl from chicken, chickpeas, peanuts, and rice.
She bakes marinated chicken on the same pan as sweet potatoes, broccoli, and chickpeas, then pairs everything with fluffy rice and a creamy peanut‑coconut sauce. The bowls echo flavors from reader favorites like Easy Thai Noodle Soup for Weeknights and Thai Stir‑Fry Noodles One‑Pot Version, but in a format that packs perfectly for office lunches or grab‑and‑go dinners. Mery, Rachel’s friend who lives on meal prep, loves how these bowls keep their fresh taste and texture for four days straight.
Summary
These Thai meal prep bowls — make ahead feature oven‑baked Thai‑spiced chicken, roasted sweet potatoes, broccoli, and chickpeas served over rice with a creamy peanut‑coconut sauce and fresh herbs. Everything cooks on one sheet pan while rice simmers on the stovetop, making it easy to assemble four hearty bowls in about 45 minutes.
Key elements:
- Baked chicken marinated with simple pantry spices for juicy, protein‑rich bites.
- Sheet‑pan vegetables and chickpeas for fiber and satisfying texture.
- Creamy peanut‑coconut sauce with lime and a touch of sweetness for classic Thai‑inspired flavor.
Once cooled, the bowls stay fridge‑friendly for four days, so your future self always has a delicious lunch ready.
Equipment
To build Thai meal prep bowls — make ahead, you need:
- Large rimmed sheet pan (or two smaller pans).
- Medium saucepan for rice or a rice cooker.
- Mixing bowls for marinade, vegetables, and sauce.
- Measuring cups and spoons.
- Sharp knife and cutting board.
- Whisk or small jar with lid for the sauce.
- Four to five meal prep containers with tight‑fitting lids.
Ingredients
For the Chicken and Vegetables
- 1 lb boneless, skinless chicken breast, cut into 1–2‑inch pieces.
- 3 tsp avocado or olive oil, divided.
- 1 medium sweet potato, peeled and cut into ½‑inch cubes.
- 3 cups fresh broccoli florets.
- 1 can (15 oz) chickpeas, drained and rinsed.
- ½ tsp fine salt and ⅛ tsp black pepper for chicken, plus more to taste.
- 1 tsp garlic powder or 2 cloves garlic, minced.
- ½ tsp smoked paprika or mild chili powder (optional).
For the Rice Base
For the Peanut‑Coconut Sauce
- ⅓ cup creamy peanut butter.
- 3 tbsp canned light coconut milk or water.
- 2 tbsp low‑sodium soy sauce or tamari.
- 1½ tbsp lime juice.
- 1–2 tsp honey or maple syrup.
- 1–2 tsp sriracha or chili sauce, to taste.
- 1 small clove garlic, grated (optional).
Toppings
- ¼–⅓ cup dry‑roasted peanuts, chopped.
- ¼ cup fresh cilantro, roughly chopped.
- Lime wedges for serving.
Directions
- Cook the rice.
Add rinsed rice and water (or broth) to a saucepan. Bring to a boil, cover, and reduce heat to low. Cook until tender and liquid is absorbed—about 15 minutes for jasmine or according to package directions for brown rice. Let stand covered 5 minutes, then fluff. - Prep the oven and sheet pan.
Preheat oven to 400°F (200°C). Line a large rimmed sheet pan with parchment or lightly oil it for easier cleanup. - Season the vegetables and chickpeas.
On half of the sheet pan, toss sweet potato, broccoli, and chickpeas with 2 tsp oil and a pinch of salt and pepper. Spread into an even layer. - Season the chicken.
In a bowl, combine chicken, remaining 1 tsp oil, garlic powder, smoked paprika, ½ tsp salt, and ⅛ tsp pepper. Toss to coat. Arrange chicken pieces on the other half of the sheet pan in a single layer. - Roast.
Roast 15–18 minutes, stirring the vegetables once halfway, until sweet potatoes are tender with browned edges, broccoli is lightly crisp, and chicken is cooked through to 165°F internal temperature. - Make the peanut‑coconut sauce.
While the pan bakes, whisk peanut butter, coconut milk, soy sauce, lime juice, honey, sriracha, and grated garlic in a small bowl until smooth, adding splashes of water to reach a pourable consistency. - Cool for meal prep.
Let the chicken and vegetables cool on the pan 10–15 minutes so steam doesn’t build up in the containers, which helps keep texture and food safety. - Assemble the bowls.
Line up four to five meal prep containers. Add ½–¾ cup cooked rice to each. Divide roasted sweet potatoes, broccoli, chickpeas, and chicken evenly on top. Drizzle each bowl with a spoonful of peanut‑coconut sauce, reserving extra sauce in small containers if you prefer to add it just before eating. - Finish with toppings.
Sprinkle bowls with chopped peanuts and cilantro. Add lime wedges on the side. Cool completely before sealing and refrigerating for up to four days.
Tips and Variations
- Swap the grain. Use brown rice, quinoa, or cauliflower rice instead of jasmine rice to adjust fiber or carbs while keeping Thai meal prep bowls — make ahead flavorful.
- Change the protein. Substitute turkey or tofu for chicken, or use shredded rotisserie chicken to cut prep time; both ground and cubed options work well in Thai‑inspired bowls.
- Adjust the veggies. Swap broccoli for green beans, add shredded cabbage, or toss in bell peppers or snap peas—the sheet‑pan method handles many vegetable combinations.
- Control the heat. Reduce sriracha for milder bowls or add red chili flakes and extra sauce for spice lovers.
- Pack the sauce separately. For maximum freshness and to keep rice fluffy, pack the peanut‑coconut sauce in a small side container and drizzle it on just before eating.
Nutrition Facts
Estimated per bowl when recipe makes 4 bowls with jasmine rice, chicken, vegetables, chickpeas, and sauce.
| Nutrient | Amount |
|---|---|
| Calories | 560 kcal |
| Protein | 35 g |
| Carbohydrates | 54 g |
| Fiber | 7 g |
| Total Fat | 22 g |
| Saturated Fat | 5 g |
| Sodium | ~780 mg |
| Sugar | 10 g |
| Vitamin A | 150% DV |
| Vitamin C | 120% DV |
| Iron | 20% DV |
Nutritional Highlights
These Thai meal prep bowls — make ahead deliver a balanced combination of protein, complex carbohydrates, and fiber, largely thanks to chicken, rice, sweet potatoes, broccoli, and chickpeas. The peanut‑coconut sauce adds satisfying fats and flavor, while still allowing the bowls to stay relatively moderate in saturated fat.
Carotenoid‑rich sweet potatoes and vitamin‑C‑dense broccoli contribute impressive antioxidant levels, which support immune and skin health. Chickpeas provide extra plant protein and fiber that help keep you full between meals, making the bowls ideal for long workdays.
Dietitian Tips
Dietitians favor bowl‑style meals like Thai meal prep bowls — make ahead because they can be easily adjusted for different goals. For higher protein, increase chicken or chickpeas, or pair the bowl with a high‑protein yogurt snack later in the day.
For lighter calorie needs, use cauliflower rice for half the grain portion or reduce rice while increasing vegetables. Those watching sodium can rely on low‑sodium soy sauce and taste the sauce before adding extra salt, since peanuts and broth also contribute sodium.
FAQs – 6 Frequently Asked Questions
1. How long do Thai meal prep bowls — make ahead keep in the fridge?
Properly assembled bowls stored in sealed containers keep well for up to four days in the refrigerator. Let cooked ingredients cool before closing the lids so condensation doesn’t sog out the rice and veggies.
2. Can I freeze these bowls?
Most Thai‑inspired chicken and grain bowls freeze well if you leave out delicate toppings like herbs and cucumber. Freeze rice, chicken, vegetables, and sauce together in freezer‑safe containers for up to two months; thaw in the fridge overnight and add fresh cilantro, peanuts, and lime after reheating.
3. How should I reheat Thai meal prep bowls — make ahead?
Reheat in the microwave 1–3 minutes, stirring halfway, until hot, adding a splash of water if the rice seems dry. If you stored the peanut‑coconut sauce separately, drizzle it over after warming to keep the flavor bright and the texture creamy.
4. Can I make these bowls dairy‑free and gluten‑free?
Yes. The base recipe uses coconut milk, peanut butter, and soy sauce, which are naturally dairy‑free; use tamari or certified gluten‑free soy sauce along with gluten‑free grains such as brown rice or quinoa for a gluten‑free version. Always confirm labels on sauces and broth if cooking for someone with celiac disease.
5. What if I don’t like peanuts?
You can swap cashew or almond butter in the sauce and top with toasted cashews, sunflower seeds, or pumpkin seeds instead of peanuts. This keeps Thai meal prep bowls — make ahead nut‑flexible while preserving crunchy texture and satisfying fats.
6. How can I keep the vegetables from getting soggy over several days?
Roasting vegetables until they have browned edges and letting them cool completely before packing helps them hold texture. Packing the sauce separately and reheating gently instead of overheating also keeps broccoli and sweet potatoes from going mushy.
Conclusion
Thai meal prep bowls — make ahead transform a single sheet pan of chicken, vegetables, and chickpeas plus a pot of rice into four days of vibrant, Thai‑inspired meals. With creamy peanut‑coconut sauce, roasted sweet potatoes, and bright herbs, each bowl feels like a fresh dinner even when it has waited in the fridge for a few days.
Chef Rachel often pairs these bowls with other favorites like Easy Thai Noodle Soup for Weeknights or Quick Thai Noodles with Veggies and Herbs when she wants a mix of warm bowls and slurpable noodles for family meal prep. Mery loves that a single Sunday sheet pan session gives her weekday lunches that never feel boring, thanks to lime wedges, extra herbs, and crunchy toppings she adds just before eating.
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