PF
Tasty grilled chicken served with lettuce, tomato, and cucumber on a plate.
Stovetop~25 minComplexity

Huli Huli Chicken Recipe

This Huli Huli Chicken delivers 30g protein and 300 calories per serving — a balanced option for trainees managing moderate macros. Makes 6 servings in quick prep time on the stovetop, introducing variety to your rotation without complicated technique. This works for both cutting phases where protein-per-calorie matters and lean bulks where you need volume.

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Ingredients

6 servings
  • Sesame Oil, Toasted(10g)
  • Ginger, Fresh Root(5g)
  • Garlic
  • Soy Sauce, Low Sodium(80g)
  • Vinegar, Rice(15g)
  • Brown sugar(60g)
  • Ketchup(60g)
  • Paprika, Smoked(3g)
  • Cornstarch(15g)
  • Chicken Thigh, Boneless Skinless(907g)

    Boneless skinless thighs. Fattier than breast but more forgiving to cook.

  • Vegetable oil

Instructions

  1. 1Combine the sesame oil, ginger, garlic, soy sauce, rice vinegar, brown sugar, ketchup, and paprika in a small saucepan over medium heat. Cook 1–2 minutes, stirring constantly, until fragrant and the brown sugar dissolves.
  2. 2Whisk the cornstarch with ¼ cup cool water in a small bowl to form a slurry. Pour into the saucepan and stir to combine. Bring to a boil over medium-high heat, then reduce to medium-low and simmer 3–4 minutes, stirring occasionally, until the sauce thickens enough to coat the back of a spoon. Remove from heat and let cool 5 minutes.
  3. 3Transfer ½ cup of the sauce to a small bowl and reserve for basting. Add the chicken thighs to the remaining sauce in the saucepan and toss to coat evenly, ensuring all pieces are covered.
  4. 4Heat a large skillet or grill pan over medium-high heat for 2 minutes. Lightly coat with vegetable oil. Remove the chicken from the sauce, discarding excess marinade, and place skin-side down in the hot pan. Cook 4–6 minutes without moving until the skin is golden brown and releases easily from the pan.
  5. 5Flip the chicken and cook 4–6 minutes on the second side until golden brown. Brush the top side with half of the reserved sauce, flip again, and cook 2 minutes. Brush the other side with the remaining sauce and cook 2 more minutes until the internal temperature reaches 165°F and the exterior is caramelized with charred spots.
  6. 6Transfer the cooked chicken to a clean cutting board and let rest 2 minutes. Divide evenly into 6 airtight containers while still hot, adding any pan drippings. Seal and refrigerate up to 4 days, or freeze up to 3 months.

Nutrition — Per Serving

300

calories

30g

protein

14g

fat

Carbohydrates
16g
Saturated fat
2.8g
Sodium
668 mg
Dietary fiber
0.3g

6 servings per batch · ~193g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Huli Huli Chicken have per serving?

Each serving contains 30g of protein and 300 calories with 14g fat and 16g carbs. This is a balanced dinner option that hits moderate protein targets while staying relatively low-calorie per serving.

How long does Huli Huli Chicken take to prep?

Quick prep and 6 servings mean you batch-cook this Asian-style chicken and portion it across multiple dinners for the week. This scales efficiently for meal prep with minimal per-serving active time.

Is Huli Huli Chicken good for muscle gain?

At 30g protein and 300 calories per serving, this recipe works best as a dinner component in a muscle-gain phase rather than a standalone meal. Pair it with rice or carb-heavy sides to reach daily calorie and protein surpluses needed for growth.

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