
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.
Ingredients
- •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
- 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.
- 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.
- 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.
- 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.
- 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.
- 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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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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