PF
Delicious Thai chicken stir fry with steamed rice and a sunny side up egg.
Stovetop~45 minComplexity

Sweet Chili Chicken Stir Fry Bowls

Sweet Chili Chicken Stir Fry Bowls pack 48g protein and 886 calories into each serving across 4 batched portions. Quick stovetop execution means you're eating high-protein meals within your training window without compromise. This single recipe covers nearly half your daily protein goal in one sitting.

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Ingredients

4 servings
  • Rice, Jasmine, White, Dry(360g)
  • Garlic(60g)
  • 3/4 tsp salt ($0.03)
  • Coconut Milk, Full-Fat, Canned(383g)
  • 1 cup water ($0.00)
  • Chicken Breast, Boneless Skinless(590g)

    Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.

  • Vegetable oil(15g)
  • Sweet Chili Sauce, Prepared(240g)
  • Pineapple, Canned, In Juice, Drained(227g)
  • Broccoli(454g)

Instructions

  1. 1Combine the jasmine rice, minced garlic, coconut milk, and water in a sauce pot with a pinch of salt. Stir briefly, cover with a lid, and bring to a boil over high heat (about 3–5 minutes). Once boiling, reduce heat to low and simmer covered for 15 minutes until the rice absorbs the liquid. Remove from heat and let sit undisturbed with the lid on for 5 minutes, then fluff and set aside.
  2. 2While the rice cooks, cut the broccoli florets into bite-sized pieces. Add 1 inch of water to a large pot, place a steaming basket inside, and arrange the broccoli in the basket. Cover with a lid and bring to a boil over medium-high heat (about 3–4 minutes). Steam for 5–7 minutes over medium-high heat until the broccoli is bright green and tender. Remove from heat and set aside.
  3. 3While the rice and broccoli cook, cut the chicken breast into 1-inch pieces and season lightly with salt.
  4. 4Heat the vegetable oil in a large skillet over medium-high heat for about 1 minute until shimmering. Add the chicken pieces and cook for 6–8 minutes over medium-high heat, stirring occasionally, until no longer pink in the center and lightly browned on the exterior (internal temp reaches 165°F).
  5. 5Drain the canned pineapple, reserving the juice. Add the pineapple and sweet chili sauce to the skillet and stir to combine. Cook for 2–3 minutes over medium heat until the sauce is heated through and coats the chicken.
  6. 6Divide the jasmine rice evenly into 4 airtight containers while hot. Top each with 1/4 of the sweet chili chicken mixture and 1/4 of the broccoli florets while still warm.
  7. 7Seal the containers and cool to room temperature before refrigerating. Store for up to 4 days.

Nutrition — Per Serving

886

calories

48g

protein

30g

fat

Carbohydrates
109g
Saturated fat
19.9g
Sodium
924 mg
Dietary fiber
7.1g

4 servings per batch · ~582g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Sweet Chili Chicken Stir Fry Bowls have per serving?

Each serving provides 48g of protein with 886 calories total. The macro split is 30g fat and 109g carbs, making this a high-calorie, high-protein option for bulking phases.

How long does Sweet Chili Chicken Stir Fry Bowls take to prep?

This quick prep recipe batch-makes 4 servings in a single stovetop session, so you can prepare multiple lunches at once for the week. Active prep time is minimal despite the high volume of food.

Is Sweet Chili Chicken Stir Fry Bowls good for muscle gain?

At 48g protein and 886 calories per serving, this recipe is purpose-built for muscle gain phases that require high energy intake to support strength gains. The substantial carbohydrate content (109g) refuels glycogen and complements heavy training.

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