Quick High Protein Thai Peanut Chicken Bowl, 30-Minute Dinner

A vibrant, high-protein bowl packed with savory, nutty flavors, featuring tender chicken, crunchy veggies, and a creamy peanut sauce, all ready in about 30 minutes.

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Craving a vibrant bowl that fuels your day, tastes like takeout, and fits meal prep? This High Protein Thai Peanut Chicken Bowl delivers savory, nutty flavor with filling protein and crisp vegetables, all in about 30 minutes.

If you love quick protein bowls, you might enjoy other high-protein chicken recipes for more weekly meal ideas. The mix of warm rice, seared chicken, crunchy veggies, and creamy peanut sauce makes this a repeatable favorite.

Why this recipe works

• Balanced macros, high protein from chicken and edamame, smart carbs from brown rice or quinoa.
• Simple peanut sauce that clings to ingredients, adding rich flavor without complicated steps.
• Quick cooking, uses one skillet, and components can be prepped ahead for busy weeks.

Ingredients

• 1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
• 2 tablespoons soy sauce, for chicken marinade
• 1 tablespoon sesame oil, for chicken marinade
• 1 teaspoon garlic powder
• 0.5 teaspoon black pepper
• 0.25 cup creamy peanut butter, for sauce
• 2 tablespoons soy sauce, for peanut sauce
• 1 tablespoon rice vinegar
• 1 tablespoon honey or maple syrup
• 1 teaspoon sesame oil, for peanut sauce
• 1 teaspoon fresh ginger, grated
• 2 cloves garlic, minced
• 2-3 tablespoons water, to thin sauce to consistency of heavy cream
• 2 cups cooked brown rice or quinoa, prepare in advance or use leftover rice
• 2 cups shredded cabbage
• 1 cup shredded carrots
• 1 cup edamame, shelled
• 1 medium cucumber, cut into thin matchstick strips
• 0.25 cup chopped peanuts, for garnish
• 2 stalks green onions, sliced
• Fresh cilantro, for garnish

Ingredient notes and substitutions

• Swap brown rice for quinoa for a lighter texture, quinoa reduces cook time.
• Use almond butter if peanut allergy exists, adjust salt and sweetness to taste.
• For lower sodium, use low-sodium soy sauce or tamari.
  Photo of ingredients laid out is shown above to help with mise en place.
  Where to find specialty items, like rice vinegar and shelled edamame, check the Asian aisle at most grocery stores or your local international market. For nutrition swaps, see more on chicken thighs nutrition and protein info if you want to substitute thighs in place of breasts.

STEP-BY-STEP

If using raw rice, start cooking it first, brown rice takes 45 minutes and quinoa takes 15 minutes.

1. In a medium bowl, toss the chicken pieces with 2 tablespoons soy sauce, 1 tablespoon sesame oil, garlic powder, and black pepper until evenly coated. Let marinate for 10 to 15 minutes while preparing other components.
   Tip, the short marination softens flavor without waiting all day.
2. While chicken marinates, prepare the peanut sauce by whisking together peanut butter, 2 tablespoons soy sauce, rice vinegar, honey, 1 teaspoon sesame oil, grated ginger, and minced garlic in a small bowl. Add water one tablespoon at a time until you reach a pourable consistency similar to heavy cream that coats the back of a spoon.
   Checkpoint, sauce should be smooth and pourable, adjust with water or peanut butter to thicken or thin.
3. Heat a large skillet or wok over medium-high heat until a drop of water sizzles on contact. Add the marinated chicken in a single layer and cook without moving for 3 minutes to achieve a golden sear. Stir and continue cooking for another 5 to 6 minutes until internal temperature reaches 165 degrees F with no pink remaining. Remove to a plate.
   Visual cue, golden edges and clear juices indicate doneness.
4. In the same skillet, do not wash those browned bits add flavor, add a drizzle of sesame oil if the pan looks dry, then add cabbage, carrots, and edamame. Stir-fry for 3 to 4 minutes until vegetables are tender-crisp but still have a slight crunch.
   Tip for success, keep the pan hot and stir often to avoid sogginess.
5. Assemble bowls by dividing rice among four bowls. Top with cooked vegetables, chicken, and fresh cucumber strips. Drizzle generously with peanut sauce and garnish with chopped peanuts, sliced green onions, and fresh cilantro. For meal prep, divide components into 4 containers and store separately, then assemble when ready to eat. Also see a different protein twist with this blackened chicken high-protein recipe if you want to swap flavors.

TIPS & VARIATIONS

Make-ahead and storage instructions

• Store sauce separately in an airtight container up to 5 days, chicken and vegetables keep 3 to 4 days in the fridge. Reheat gently to avoid drying the chicken.

Recipe variations

• Vegetarian, swap chicken for crispy baked tofu and keep edamame for protein.
• Lower carb, serve over cauliflower rice.
• Spicy, add sriracha to the peanut sauce to taste.
• Gluten-free, use tamari instead of soy sauce.

Serving suggestions

• Pair with a simple lime wedge, extra cilantro, or pickled red onions for brightness.
  Pro tips for best results
• Dry chicken pieces well before searing for a better crust.
• Cook rice first so the bowl can be assembled warm.

Try a different grain or bowl idea like the sweet potato taco bowl high-protein option for variety in your meal plan.

COMMON MISTAKES TO AVOID

1. Overcrowding the pan, if you crowd the skillet chicken steams instead of sears, cook in batches to get a golden crust.
2. Sauce too thick or thin, if sauce is clumpy add warm water gradually, if too thin add more peanut butter.
3. Undercooked rice, serve over properly cooked rice or quinoa to avoid a chewy grain base, start rice early if needed.
4. Overcooking vegetables, if veggies are mushy you cooked them too long, reduce time and keep them tender-crisp.
5. Not tasting and adjusting seasoning, always taste the sauce before serving, add salt, vinegar, or honey to balance flavors.
6. Not resting chicken after cooking, resting a few minutes keeps juices inside, cut too soon and meat will release more liquid.
7. Using old peanut butter, stale nut butter makes sauce bitter, use fresh peanut butter for best flavor, and for other quick protein ideas try high-protein sandwich recipes for lunches that keep well.

High Protein Thai Peanut Chicken Bowl

A vibrant, high-protein bowl packed with savory, nutty flavors, featuring tender chicken, crunchy veggies, and a creamy peanut sauce, all ready in about 30 minutes.

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Prep Time 15 minutes mins

Cook Time 15 minutes mins

Total Time 30 minutes mins

Course Dinner, Main Course

Cuisine Asian, Thai

Servings 4 servings

Calories 550 kcal

Ingredients

  

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Chicken Marinade

• 1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
• 2 tablespoons soy sauce for chicken marinade
• 1 tablespoon sesame oil for chicken marinade
• 1 teaspoon garlic powder
• 0.5 teaspoon black pepper

Peanut Sauce

• 0.25 cup creamy peanut butter
• 2 tablespoons soy sauce for peanut sauce
• 1 tablespoon rice vinegar
• 1 tablespoon honey or maple syrup
• 1 teaspoon sesame oil for peanut sauce
• 1 teaspoon fresh ginger, grated
• 2 cloves garlic, minced
• 2-3 tablespoons water to thin sauce to consistency of heavy cream

Bowl Assembly

• 2 cups cooked brown rice or quinoa prepare in advance or use leftover rice
• 2 cups shredded cabbage
• 1 cup shredded carrots
• 1 cup edamame, shelled
• 1 medium cucumber, cut into thin matchstick strips
• 0.25 cup chopped peanuts for garnish
• 2 stalks green onions, sliced
• Fresh cilantro for garnish

Instructions

 

Preparation

• If using raw rice, start cooking it first; brown rice takes 45 minutes and quinoa takes 15 minutes.
• In a medium bowl, toss the chicken pieces with 2 tablespoons soy sauce, 1 tablespoon sesame oil, garlic powder, and black pepper until evenly coated. Let marinate for 10 to 15 minutes.
• While chicken marinates, prepare the peanut sauce by whisking together peanut butter, 2 tablespoons soy sauce, rice vinegar, honey, 1 teaspoon sesame oil, grated ginger, and minced garlic in a small bowl. Add water one tablespoon at a time until you reach a pourable consistency.

Cooking

• Heat a large skillet or wok over medium-high heat. Add the marinated chicken and cook without moving for 3 minutes. Stir and continue cooking for another 5 to 6 minutes until internal temperature reaches 165 degrees F.
• In the same skillet, add a drizzle of sesame oil if the pan looks dry, then add cabbage, carrots, and edamame. Stir-fry for 3 to 4 minutes until vegetables are tender-crisp.

Assembly

• Assemble bowls by dividing rice among four bowls. Top with cooked vegetables, chicken, and fresh cucumber strips.
• Drizzle with peanut sauce and garnish with chopped peanuts, sliced green onions, and fresh cilantro.

Notes

Store sauce separately in an airtight container up to 5 days. Chicken and vegetables keep 3 to 4 days in the fridge. For variations, swap chicken for crispy baked tofu for vegetarian option or serve over cauliflower rice for lower carb.

Nutrition

Serving: 1gCalories: 550kcalCarbohydrates: 60gProtein: 38gFat: 18gSaturated Fat: 3gSodium: 700mgFiber: 6gSugar: 7g

Keyword High Protein, meal prep, One Skillet, Peanut Chicken, Quick Dinner

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