Chicken Satay Meal Prep Bowl

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The best thing about this beast bowl is the peanut sauce. You will literally want to just eat this sauce right out of the bowl – the salty, gingery, garlicy-ness of this peanut sauce is SO good. When you smother it on the marinated grilled chicken, the flavor combo is undeniably fantastic.

Chicken Satay with the best satay sauce by foodology geek
Chicken Satay meal prep bowl

The Chicken Satay Beast Bowl is an awesome meal prep go-to.

One of my secrets for easy meal prep is always having a few bags of frozen chicken tenderloins around. They usually come in two-pound bags. Two pounds of protein is generally good for about eight meals.

When I do my meal prep for the week I like to pick two different styles of Beast Bowls. That way I have a little variety. I have several different ways that I marinate the meat depending on what I am in the mood for. Once marinated, I simply bake it, or grill it. Because these tenderloins are all pretty similar in size, using this approach you can get two different styles of chicken cooked at the same time. So easy, right?

Chicken satay is a super easy to prepare – just throw all the marinade ingredients in a zip-lock bag, toss the chicken in and let it sit. Your chicken still frozen? No problem! A shortcut that I use all the time is to toss frozen chicken directly into the marinade. If you do this, make sure to omit any extra water called for in the marinade recipe.

Chicken Satay Beast Bowl Overhead

I can usually meal prep a week’s worth of meals in about 2 hours.

  1. Start by picking two beast bowls. Then plan your proteins. You can easily grill a batch of chicken satay and greek burgers at the same time or one after the other.
  2. Prep your sauces or dressings and store them in the fridge. Homemade is best, but if you don’t have the desire to make the particular sauce from scratch just find a healthy substitute. There are many brands on the market today that are leaving out the added sugar and opting for healthier real-food ingredients.
  3. Chop and store enough veggies to have on hand to fill up your beast bowls. There some basic veggies that I eat in almost every single beast bowl. You will find your favorite few greens. Maybe you like springs green, or you love a good red leaf lettuce. Find yourself a few basics and keep going back to the ones that work for you.
Chicken Satay with the best satay sauce by foodology geek

Chicken Satay Beast Bowl

Juicy marinated chicken with peanut sauce. A bowl of veggies and an Asian cucumber salad. All the protein and veggies in a Chicken Satay flavored bowl or yummy!
Prep Time 30 minutes
Cook Time 10 minutes
Total Time 40 minutes
Course Main Course
Cuisine Beast Bowl
Servings 8 bowls
Calories 301 kcal



  • 2 lbs Chicken Tenderloins, Frozen ones are super easy

Marinade for Chicken

Satay Peanut Sauce

  • ½ cup smooth peanut butter
  • 1 tbsp tamari or soy sauce
  • 2 tbsp rice wine vinegar
  • 1 tsp garlic, pressed
  • 1 tsp fresh ginger, grated
  • 1 tsp crushed red pepper
  • 2 tbsp coconut milk
  • 2 tbsp fresh cilantro, finely chopped
  • 2 tbsp water to thin, may need more

Asian Cucumber Salad

  • 3 cucumbers, thinly sliced
  • ½ red onion, thinly sliced
  • ¼ cup tamari or soy sauce
  • ¼ cup rice wine vinegar
  • 1 tbsp aji-mirin
  • 1 tsp fresh garlic, pressed
  • 1 tsp fresh ginger, grated
  • 1 tsp crushed red pepper
  • ¼ cup fresh cilantro, finely diced
  • 2 tbsp sesame seeds

Bowl Fixin’s

  • lettuce
  • spinach
  • shredded carrots
  • green onions
  • fresh cilantro


Satay Chicken

  • Add all ingredients for marinade in a shallow glass bowl or pan (or ziplock plastic bag).
  • Add thawed chicken – marinate for at least a few hours, up to overnight. [If chicken is still frozen, omit water from marinade.]
  • Grill or Bake @ 425℉ for about 20 minutes. 

Satay Peanut Sauce

  • Add all ingredients to a medium bowl. Whisk until smooth and well combined. 
  • Add water to get desired thinness. 

Asian Cucumber Salad

  • Thinly slice the cucumbers and onions. Using a mandoline or food processor makes quick work of this. 
  • Combine all of the ingredients for the dressing and pour over the cucumbers and onions. 
  • Toss to combine. 

Assemble Your Bowl

  • Add all of your favorite bowl fixin’s. 
  • Top with cucumber salad. 
  • Add 3-8 ounces of chicken depending on your protein needs. 
  • Add a tablespoon or so of satay sauce. (Please try not to eat the entire bowl in one sitting!)
  • Top with shredded carrots, cilantro, and green onions. 
  • Enjoy!

Laura’s Tips + Notes

Paleo Adaptable: Use almond butter instead of peanut butter.
Vegan Adaptable: Use Seitan instead of chicken.


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Calories: 301kcalCarbohydrates: 14gProtein: 31gFat: 13gSaturated Fat: 3gCholesterol: 72mgSodium: 1098mgFiber: 2gSugar: 5gCalcium: 79mgIron: 2.2mg
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  1. Me and my kids love satay but for some reason never made it at home. I’m totally adding this to our rotation! Great meeting you at IFBC!

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