High Protein Bang Bang Chicken Rice Bowls
High Protein Bang Bang Chicken Rice Bowls
Ingredients
For the Chicken Marinade
- 1000 g boneless skinless chicken thighs, cut into cubes
- 1 1/2 teaspoons salt
- 2 teaspoons black pepper
- 2 1/2 teaspoons garlic powder
- 2 1/2 teaspoons onion powder
- 2 teaspoons smoked paprika
- 2 teaspoons ginger powder
- 3 teaspoons olive oil
For the Low Calorie Bang Bang Sauce
- 100 g light mayo
- 60 g fat free yogurt
- 50 g reduced sugar sweet chilli sauce
- 50 g sriracha
- 20 g rice vinegar
- 1 tablespoon fresh parsley, chopped
For the Lemon Garlic Herb Coconut Rice
- 260 g white rice, uncooked (will be cooked before use)
- 20 g reduced fat butter
- 35 g garlic cloves, finely chopped
- 170 g white onion, finely chopped
- 1 teaspoon salt
- 1/2 teaspoon oregano, as needed
- 1/2 teaspoon parsley, as needed
- 1/2 teaspoon chilli flakes, as needed
- 35 g shredded/desiccated coconut
- 2 teaspoons lemon zest
- 1/2 lemon juice
Instructions
- 1
Preheat your oven or air fryer to 200°C (400°F).
⏱️ 5 min•🌡️ 200
- 2
Prepare the chicken marinade: In a large bowl, combine the cubed boneless skinless chicken thighs with 1 1/2 teaspoons salt, 2 teaspoons black pepper, 2 1/2 teaspoons garlic powder, 2 1/2 teaspoons onion powder, 2 teaspoons smoked paprika, 2 teaspoons ginger powder, and 3 teaspoons olive oil. Mix thoroughly with your hands until all the chicken pieces are evenly coated.
⏱️ 5 min
- 3
Prepare the Low Calorie Bang Bang Sauce: In a separate medium bowl, combine 100g light mayo, 60g fat free yogurt, 50g reduced sugar sweet chilli sauce, 50g sriracha, 20g rice vinegar, and 1 tablespoon chopped fresh parsley. Whisk until the sauce is smooth and well combined.
⏱️ 5 min
- 4
Cook the chicken: Spread the marinated chicken cubes evenly on a sheet pan lined with parchment paper. Apply a light layer of the prepared Bang Bang Sauce over the chicken using a brush or spoon.
⏱️ 5 min
- 5
Oven bake or air fry the chicken for 22-25 minutes at 200°C (400°F) until it is crispy and golden brown. Once cooked, spread an additional layer of Bang Bang Sauce over the chicken for a final glaze.
⏱️ 25 min•🌡️ 200
- 6
Prepare the Lemon Garlic Herb Coconut Rice: While the chicken cooks, prepare the rice. If using uncooked rice, cook 260g white rice according to package directions. In a large pan over medium heat, add 20g reduced fat butter. Add 35g finely chopped garlic cloves and 170g finely chopped white onion to the pan. Cook for 5-6 minutes until the onion and garlic are softened and fragrant.
⏱️ 10 min
- 7
Add 1 teaspoon salt, 1/2 teaspoon oregano, 1/2 teaspoon parsley, 1/2 teaspoon chilli flakes, and 35g shredded/desiccated coconut to the pan with the onion and garlic. Mix and cook for a further 2-3 minutes until fragrant.
⏱️ 3 min
- 8
Add the cooked white rice to the pan. Mix until the rice is well combined with the onion, garlic, and seasoning, and appears fluffy. Add 2 teaspoons lemon zest and 1/2 lemon juice to the rice. Give it a final mix to ensure it's perfectly fluffy and flavorful.
⏱️ 5 min
- 9
Portion the Lemon Garlic Herb Coconut Rice and the Bang Bang Chicken into meal prep containers. Serve and enjoy your high-protein meal.
⏱️ 2 min
Kitchen Tools
Nutrition Facts (per serving)
High Protein Bang Bang Chicken Rice Bowls
For the Chicken Marinade
- 1000 g boneless skinless chicken thighs, cut into cubes
- 1 1/2 teaspoons salt
- 2 teaspoons black pepper
- 2 1/2 teaspoons garlic powder
- 2 1/2 teaspoons onion powder
- 2 teaspoons smoked paprika
- 2 teaspoons ginger powder
- 3 teaspoons olive oil
For the Low Calorie Bang Bang Sauce
- 100 g light mayo
- 60 g fat free yogurt
- 50 g reduced sugar sweet chilli sauce
- 50 g sriracha
- 20 g rice vinegar
- 1 tablespoon fresh parsley, chopped
For the Lemon Garlic Herb Coconut Rice
- 260 g white rice, uncooked (will be cooked before use)
- 20 g reduced fat butter
- 35 g garlic cloves, finely chopped
- 170 g white onion, finely chopped
- 1 teaspoon salt
- 1/2 teaspoon oregano, as needed
- 1/2 teaspoon parsley, as needed
- 1/2 teaspoon chilli flakes, as needed
- 35 g shredded/desiccated coconut
- 2 teaspoons lemon zest
- 1/2 lemon juice
Instructions
- 1
Preheat your oven or air fryer to 200°C (400°F).
⏱️ 5 min•🌡️ 200 - 2
Prepare the chicken marinade: In a large bowl, combine the cubed boneless skinless chicken thighs with 1 1/2 teaspoons salt, 2 teaspoons black pepper, 2 1/2 teaspoons garlic powder, 2 1/2 teaspoons onion powder, 2 teaspoons smoked paprika, 2 teaspoons ginger powder, and 3 teaspoons olive oil. Mix thoroughly with your hands until all the chicken pieces are evenly coated.
⏱️ 5 min - 3
Prepare the Low Calorie Bang Bang Sauce: In a separate medium bowl, combine 100g light mayo, 60g fat free yogurt, 50g reduced sugar sweet chilli sauce, 50g sriracha, 20g rice vinegar, and 1 tablespoon chopped fresh parsley. Whisk until the sauce is smooth and well combined.
⏱️ 5 min - 4
Cook the chicken: Spread the marinated chicken cubes evenly on a sheet pan lined with parchment paper. Apply a light layer of the prepared Bang Bang Sauce over the chicken using a brush or spoon.
⏱️ 5 min - 5
Oven bake or air fry the chicken for 22-25 minutes at 200°C (400°F) until it is crispy and golden brown. Once cooked, spread an additional layer of Bang Bang Sauce over the chicken for a final glaze.
⏱️ 25 min•🌡️ 200 - 6
Prepare the Lemon Garlic Herb Coconut Rice: While the chicken cooks, prepare the rice. If using uncooked rice, cook 260g white rice according to package directions. In a large pan over medium heat, add 20g reduced fat butter. Add 35g finely chopped garlic cloves and 170g finely chopped white onion to the pan. Cook for 5-6 minutes until the onion and garlic are softened and fragrant.
⏱️ 10 min - 7
Add 1 teaspoon salt, 1/2 teaspoon oregano, 1/2 teaspoon parsley, 1/2 teaspoon chilli flakes, and 35g shredded/desiccated coconut to the pan with the onion and garlic. Mix and cook for a further 2-3 minutes until fragrant.
⏱️ 3 min - 8
Add the cooked white rice to the pan. Mix until the rice is well combined with the onion, garlic, and seasoning, and appears fluffy. Add 2 teaspoons lemon zest and 1/2 lemon juice to the rice. Give it a final mix to ensure it's perfectly fluffy and flavorful.
⏱️ 5 min - 9
Portion the Lemon Garlic Herb Coconut Rice and the Bang Bang Chicken into meal prep containers. Serve and enjoy your high-protein meal.
⏱️ 2 min