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    Home » Recipes » Meal Prep Recipes

    Chicken Satay Meal Prep Bowl

    Published: Oct 2, 2017 · Modified: Jul 2, 2020 by Laura Reigel · This post may contain affiliate links

    Jump To Recipe Comments
    Chicken Satay salad bowl recipe by foodology geek

    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
    Favorite Saved!

    Chicken Satay Beast Bowl

    Laura Reigel
    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!
    PRINT PIN SAVE SAVED
    Prep Time 30 mins
    Cook Time 10 mins
    Total Time 40 mins
    Course Main Course
    Cuisine Beast Bowl
    Servings 8 bowls
    Calories 301 kcal

    Ingredients
      

    Protein

    • 2 lbs Chicken Tenderloins Frozen ones are super easy

    Marinade for Chicken

    • ¼ cup tamari or soy sauce
    • ¼ cup rice wine vinegar
    • ¼ cup water
    • 2 tablespoon aji-mirin
    • 3 cloves garlic pressed
    • 2 teaspoon fresh ginger grated
    • 2 teaspoon crushed red pepper
    • 2 teaspoon coconut oil
    • 2 tablespoon sesame seeds

    Satay Peanut Sauce

    • ½ cup smooth peanut butter
    • 1 tablespoon tamari or soy sauce
    • 2 tablespoon rice vinegar
    • 1 teaspoon garlic pressed
    • 1 teaspoon fresh ginger grated
    • 1 teaspoon crushed red pepper
    • 2 tablespoon coconut milk or coconut cream
    • 2 tablespoon fresh cilantro finely chopped
    • 2 tablespoon 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 tablespoon aji-mirin
    • 1 teaspoon fresh garlic pressed
    • 1 teaspoon fresh ginger grated
    • 1 teaspoon crushed red pepper
    • ¼ cup fresh cilantro finely diced
    • 2 tablespoon sesame seeds

    Bowl Fixin's

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

    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.

    YOUR OWN NOTES

    Click here to add your own private notes.

    Nutrition

    Calories: 301kcalCarbohydrates: 14gProtein: 31gFat: 13gSaturated Fat: 3gCholesterol: 72mgSodium: 1098mgFiber: 2gSugar: 5gCalcium: 79mgIron: 2.2mg
    DID YOU MAKE THIS RECIPE?Snap a 📸 and share it. Tag me @foodologygeek and don't forget to hashtag #foodologygeek!
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    About Laura Reigel

    Laura is the owner and CEO of Foodology Geek. She holds a degree in Physiology and Neuroscience as well as a Certification as a Nutrition Coach. Laura uses her love of cooking and science to create healthy real food recipes that you'll love eating.

    As a certified recipe hoarder, and meal prep maven Laura is passionate about sharing her love for cooking easy from-scratch recipes. She also shares the occasional family recipe and all of the technical details.

    Reader Interactions

    Comments

    1. Kris

      October 04, 2017 at 10:47 pm

      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!

      Reply
      • Laura

        October 05, 2017 at 5:29 pm

        Awesome. I hope you love it! It was great meeting you as well. BTW your blog looks great! I love everything about it.

        Reply

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