These Sticky Chicken Rice Bowls are a flavorful and satisfying meal, perfect for weeknight dinners or meal prep. Featuring tender air-fried chicken tossed in a sweet and savory sticky sauce, served over a bed of rice and steamed broccoli, and topped with a spicy mayo drizzle, this dish is sure to become a household favorite.

Full Recipe:

Ingredients

Bowl Base:

2 cups uncooked rice (white, brown, or long grain)
2 small heads of broccoli, chopped
3 large chicken breasts, cut into bite-sized pieces
2 tablespoons olive oil
1 teaspoon salt
1/2 teaspoon pepper
1 teaspoon chili powder
1 teaspoon smoked paprika
1 teaspoon onion powder
1 teaspoon oregano

Sticky Sauce:

1/2 cup soy sauce
1/2 cup honey
1/4 cup rice vinegar
3 cloves garlic, minced
2 tablespoons sriracha
2 teaspoons sesame oil
1 teaspoon ground ginger
2 teaspoons arrowroot powder mixed with 2 tablespoons water (or substitute with cornstarch)

Spicy Mayo:

1/2 cup mayonnaise
1 tablespoon sriracha
2–3 tablespoons water (to reach desired consistency)

Toppings:

Sesame seeds
Sliced avocado (optional)

Directions

Cook the rice according to package instructions.
Steam the chopped broccoli until fork-tender; set aside.
In a bowl, toss the chicken pieces with olive oil, salt, pepper, chili powder, smoked paprika, onion powder, and oregano.
Preheat the air fryer to 400°F (200°C). Place the seasoned chicken in the air fryer basket and cook for 12 minutes, or until the internal temperature reaches 160°F (71°C).
While the chicken is cooking, prepare the sticky sauce. In a saucepan, combine soy sauce, honey, rice vinegar, minced garlic, sriracha, sesame oil, and ground ginger. Bring to a boil over medium heat. Once boiling, add the arrowroot slurry and continue to boil for 4–5 minutes, or until the sauce has thickened.
In a small bowl, mix together the mayonnaise, sriracha, and water to create the spicy mayo drizzle.
Assemble the bowls by layering cooked rice, steamed broccoli, and cooked chicken. Drizzle the sticky sauce over the top, followed by the spicy mayo. Garnish with sesame seeds and sliced avocado, if desired.

Nutritional Facts (per serving, based on 5 servings)

Calories: Approximately 450–500 kcal
Protein: 30–35g
Carbohydrates: 50–55g
Fat: 12–15g
Fiber: 3–4g
Sugar: 10–15g

The Story Behind Sticky Chicken Rice Bowls

The concept of “sticky” in cooking often refers to a sauce or marinade that creates a rich, glazy coating for the main ingredient—whether it’s chicken, pork, or even tofu. In the case of Sticky Chicken Rice Bowls, the chicken is cooked until crispy, and then tossed in a sticky, sweet, and savory sauce that coats each bite. The flavor profile is rich, with the deep umami taste of soy sauce balanced by the sweetness of honey and the heat of sriracha. This dish is rooted in Asian-inspired cuisine, yet it can easily be adapted to suit different palates or dietary preferences. The use of air-frying for the chicken adds a lighter, crispy texture that keeps the dish from feeling overly greasy, making it a healthier alternative to some traditional fried chicken recipes.

Why You’ll Love This Dish

Flavor Explosion: The sticky sauce brings an irresistible combination of sweetness, saltiness, and a bit of heat, making each bite a burst of flavor.
Nutrient-Rich: With a balance of protein from the chicken, healthy fats from sesame oil and avocado, and fiber from broccoli and rice, this dish provides a well-rounded nutritional profile.
Meal Prep Friendly: Sticky Chicken Rice Bowls are perfect for meal prep, as they store well in the fridge for a few days. You can easily prepare multiple servings and enjoy a quick, satisfying meal throughout the week.
Customizable: This recipe is easily customizable to suit different tastes or dietary restrictions. For example, you can swap out chicken for tofu for a plant-based option, use brown rice instead of white rice for added fiber, or modify the spice level to your liking.

Health Benefits of Sticky Chicken Rice Bowls

Sticky Chicken Rice Bowls offer several health benefits, especially when compared to typical fast food or takeout options. Here’s a look at some of the key nutritional components of the dish:

Protein-Packed: The chicken breasts in this recipe are an excellent source of lean protein, which is essential for muscle growth, tissue repair, and overall bodily function. Protein also helps you feel fuller longer, which can aid in weight management by reducing the likelihood of overeating.
Fiber-Rich Vegetables: The addition of steamed broccoli provides an excellent source of dietary fiber. Fiber is important for digestive health, helps regulate blood sugar levels, and contributes to overall heart health. Broccoli is also high in vitamins C and K, as well as folate and antioxidants, making it a powerhouse vegetable.
Healthy Fats: Sesame oil and avocado are both excellent sources of healthy fats. Sesame oil contains monounsaturated fats that support heart health, while avocado provides both monounsaturated fats and essential omega-3 fatty acids. These healthy fats help to improve satiety and can even support brain function.
Low-Glycemic Carbohydrates: Rice, particularly if you opt for brown rice, is a great source of low-glycemic carbohydrates. These carbs release energy slowly into the bloodstream, providing long-lasting fuel for your body without causing rapid spikes in blood sugar.

How Sticky Chicken Rice Bowls Fit into a Balanced Diet

Sticky Chicken Rice Bowls can easily fit into a healthy, balanced diet when enjoyed as part of a well-rounded meal plan. The key to a balanced diet is variety, and this dish provides a great example of how you can enjoy flavorful, satisfying food without compromising on nutrition.

For individuals looking to maintain or lose weight, this recipe is a great option because it provides high-quality protein and fiber, both of which contribute to feelings of fullness. The combination of complex carbohydrates from the rice and fiber from the vegetables ensures that you get sustained energy throughout the day, without the sugar crashes that can come from processed or refined foods.

For those following a fitness routine, this meal is a fantastic choice for post-workout recovery, as it helps replenish glycogen stores with carbohydrates, repair muscle tissue with protein, and provide healthy fats for overall recovery. If you’re looking to control your sodium intake, you can opt for low-sodium soy sauce, making this dish more heart-healthy while still retaining the delicious flavor.

Perfect for Meal Prep and Busy Lifestyles

One of the biggest challenges for people trying to eat healthily is finding meals that are both nutritious and convenient. Sticky Chicken Rice Bowls solve this problem perfectly, as they can be prepared in advance and stored in the fridge for several days. This makes them an ideal choice for meal prep enthusiasts or anyone with a busy schedule. You can cook a large batch of chicken, rice, and vegetables, then divide the portions into individual containers. The sticky sauce and spicy mayo can be stored separately to keep everything fresh, and you can easily reheat the bowls when you’re ready to eat.

Meal prepping not only saves time during the week but also helps ensure that you’re making healthier choices by avoiding the temptation of fast food or convenience store snacks. Sticky Chicken Rice Bowls allow you to take control of your meals and ensure you’re getting the nutrients you need to fuel your day.

Customizing the Recipe to Your Taste

One of the best aspects of this recipe is how customizable it is. You can easily swap out ingredients based on your personal preferences or dietary needs. Here are a few ideas for how to make the recipe your own:

Protein Alternatives: If you prefer not to use chicken, you can substitute with tofu, shrimp, or even a plant-based protein like tempeh. The sticky sauce works well with various protein options, so feel free to get creative.
Rice Substitutes: While white rice is commonly used in this recipe, you can easily swap it for brown rice for an extra boost of fiber. Quinoa or cauliflower rice are also great alternatives for those following low-carb or gluten-free diets.
Vegetable Variety: While broccoli is the vegetable of choice in this recipe, you can switch it out for other greens or vegetables. Try using asparagus, green beans, or snap peas for a different flavor profile and texture.
Spice Level: Adjust the heat of the dish by adding more or less sriracha to the sauce and spicy mayo. If you love a good kick, consider adding chili flakes or fresh jalapeños for added heat.

Conclusion

Sticky Chicken Rice Bowls are a delicious, nutritious, and versatile meal that can easily be customized to suit your preferences. Whether you’re looking for a quick weeknight dinner, a meal prep option, or a balanced dish that packs in protein, fiber, and healthy fats, this recipe delivers. Its combination of savory chicken, sweet sticky sauce, and fresh vegetables makes it a crowd-pleasing option that everyone can enjoy.

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