Ingredients

For the Chicken

1,200 g (2.65 lbs) boneless, skinless chicken thighs, cut into 1–1½ inch (2.5–4 cm) cubes
1½ tsp (9 g) salt
1½ tsp (3 g) black pepper
2 tsp (4 g) smoked paprika
2 tsp (6 g) garlic powder
2 tsp (6 g) onion powder
1 tsp (2.5 g) ground cinnamon
1½ tsp (3 g) ground coriander
4 cloves (12 g) garlic, finely minced
3 tsp (15 ml) olive oil
100 g (⅓ cup) plain Greek yogurt
35 g (2 tbsp) hot honey

For the Pickled Onions

400 g (about 2½ cups) red onion, thinly sliced
1 whole (~45 ml / 3 tbsp) lemon, juiced
2 tbsp (30 ml) red wine vinegar or apple cider vinegar
¾ tsp (4.5 g) salt
½ tsp (1 g) ground coriander (optional)
¼ tsp (0.5 g) smoked paprika
Big handful fresh parsley, finely chopped

For the Rice

1½ cups (300 g) uncooked jasmine long-grain rice
20 g (1½ tbsp) butter
½–¾ tsp (1–1.5 g) turmeric
½ tsp (3 g) salt
½ tsp (1 g) smoked paprika
1 tbsp (4 g) fresh parsley, chopped

Portioning

(5 containers)

Chicken: ~180 g cooked per container
Rice: 170–180 g cooked (¾–1 cup) per container
Pickled onions: ~80 g (about ⅓ cup) per container

Optional when serving
1–2 tbsp (15–30 g) plain Greek yogurt

Method

1. Add the cubed chicken to a large bowl. Season with salt, black pepper, smoked paprika, garlic powder, onion powder, cinnamon, ground coriander, and minced garlic. Add the Greek yogurt, hot honey, and olive oil, then mix until all the chicken is evenly coated. Marinate for 15–30 minutes.

2. Arrange the chicken in a single layer on a lined baking sheet or air-fryer basket. Bake or air fry at 375–380°F (190°C) for 25–28 minutes, flipping once halfway through. Finish with 2–3 minutes on high heat or under the broiler to caramelize the edges.

3. Add the sliced red onions, lemon juice, vinegar, salt, ground coriander, smoked paprika, and parsley to a bowl. Toss and lightly massage, then let sit for 15–20 minutes until softened and vibrant. Set aside.

4. Cook the jasmine rice according to the package instructions.

5. Melt the butter over low heat. Add turmeric, smoked paprika, and salt and bloom the spices for about 30 seconds.

6. Fold the cooked rice and parsley into the butter and spice mixture. Mix gently until evenly coated and fluffy.

7. Portion the rice into containers, top with the hot honey garlic chicken, and finish with the pickled onions.

Nutrition (per serving, approx.)

Calories: 530–560 kcal
Protein: 45–50 g
Carbohydrates: 47–52 g
Fat: 15–18 g

Additional Notes

This is for meal prep.
I’m not a nutritionist, so I’m not sure if all of this is 100% accurate, because I used AI to help estimate the nutrition.
I was essentially the blueprint for this — I’m 200 lb, mostly muscle, and honestly these portions might be too small for me, but we’ll see how it feels over the week.