These Baked Satay Chicken Bowls simplifies cooking with individual glass bowl serves, where you add equal parts of each ingredient including; rice, chicken and veggies, and bake them all at the same time. Topped with an aromatic and lighter satay sauce, this dish is the perfect weeknight meal prep idea. Perfect for busy weekdays or cozy dinners, these bowls are not only high protein and lower in calories, but are also super delicious, satisfying and comforting.
Why you will love my Baked Satay Chicken Bowls
Convenience: They are pre-portioned glass bowl serves, making meal prep and serving a breeze. It’s perfect for busy individuals or if you are trying to track your calories and protein.
All-in-One: By including all the ingredients – rice, chicken, veggies and seasonings- in a single bowl, it is super easy and convenient to cook. There’s no need to juggle multiple pots and pans, reducing both preparation and cleanup time.
Perfectly Cooked: The rice cooks perfectly every single time! The chicken is also always so juicy and is also cooked perfectly every time. Idk how it works or why but it is a life changing way to cook and prepare meal preps.
Meal Prep: This recipe is the perfect meal prep idea. Simply prepare multiple servings in advance, bake them at the same time, then store them in the fridge or freezer, and reheat whenever hunger strikes.
Healthy & lower calorie + higher protein: Despite its convenience and bold flavors, these Satay Chicken Bakes is super high in protein, low in calories and is a healthy meal option. With lean protein from the chicken, complex carbohydrates from the rice, and the option to incorporate nutritious add-ins, it’s a balanced choice if you’re looking to eat healthier.
Super Flavoursome and comforting: The combination of tender chicken, fragrant coconut rice, and rich satay sauce promises a flavor explosion with every bite.
Macros for Baked Satay Chicken Bowls
Per bowl (1 serve):
Calories: 498 Calories
Carbohydrate: 53g
Protein: 37g
Fat: 14g
Ingredients & Substitutions for Baked Satay Chicken Bowls
Basmati Rice- Can substitute for jasmine or another white rice
Chicken Stock- Can substitute for veggie stock
Light Coconut Milk- Can substitute for full fat coconut milk
Garlic- Can omit but adds flavour, Can use fresh or minced garlic
Satay Spice Blend store bought or homemade: coriander, cumin, turmeric, paprika, chilli, curry powder, sugar and salt
Vegetables of choice- This recipe uses red onion, capsicum, broccoli and frozen peas
Chicken:
Chicken Breast- Can substitute for thigh or tenderloin
Low sodium soy sauce
Minced Garlic
Satay Spice Blend: store bought or homemade: coriander, cumin, turmeric, paprika, chilli, curry powder, sugar and salt
Light Coconut Milk- Can substitute for full fat coconut milk
Sweet Chilli Sauce: optional, this recipe uses a sugar free sweet chilli sauce or can substitute for normal sweet chilli or chilli paste
Satay Sauce:
Light Coconut Milk- Can substitute for full fat coconut milk
Peanut Butter- can use peanut butter powder to lower fat and calories
Low sodium soy sauce
Rice wine vinegar- substitute lemon or lime juice
Zero Calorie sweetener- or normal white or brown sugar- I use Natvia
Minced Garlic- from the jar or fresh
Chilli Paste or Sriracha – can omit if you don’t like spice
Satay Spice Blend: store bought or homemade: coriander, cumin, turmeric, paprika, chilli, curry powder, sugar and salt
Extras:
Green Onion
Crushed Peanuts
Cooking Tips
Marinate the Chicken: For maximum flavor, marinate the chicken for at least 30 minutes before assembling the bowls. This allows the flavors to infuse into the meat, resulting in a more delicious final dish.
Use an Oven-Safe Dish: Opt for an oven-safe glass dish/bowl. The size of the bowl used in this recipe is a 650ml glass safe bowl and it works perfectly.
Mix well: Make sure the rice, seasonings and veggies are mixed well before topping with the marinated chicken.
Let Rest Before Serving: Allow the cooked chicken bakes to rest for a few minutes after removing them from the oven. This helps the flavors to meld together and allows any excess moisture to redistribute, resulting in a more cohesive dish.
Garnish for Freshness: Before serving, garnish the Satay Chicken Bakes with fresh herbs like cilantro or chopped green onions and some crushed peanuts. This adds a pop of color, freshness and texture to the dish, enhancing its visual appeal and flavor profile.
Storage And Meal Prep
Fridge- store for up to 4 days
Freezer- Freeze for up to 1 month. Defrost overnight in the fridge and reheat as normal
Reheating- heat in the microwave for 1-3 minutes
Baked Satay Chicken Bowls – Easy & Healthy Meal Prep
Ingredients
Marinated Chicken
- 500 g chicken breast diced
- 1 tbsp low sodium soy sauce
- 1 tsp minced garlic
- 2 tsp satay seasoning/spice mix 15g
- 2 tbsp light coconut milk 40g
- 1 tbsp sugar free sweet chilli sauce optional, or normal chilli sauce
Per Bowl (4 bowls in total)
- 3 tbsp dry rice rinsed, 50g dry
- 1/4 cup chicken stock 70ml
- 2 tbsp light coconut milk 40g
- 1/2 tsp minced garlic
- 1/4 tsp satay seasoning/spice mix
- 2-3 tbsp finely diced red onion
- 2-3 tbsp finely diced capsicum
- handful chopped broccoli
- 2-3 tbsp frozen peas
- 135 g marinated chicken breast 1/4 of the marinated chicken breast mixture, divide equally between each bowl
Satay Sauce to serve
- 3 tbsp coconut milk 60g
- 1 heaped tbsp peanut butter 30g
- 1/2 tbsp low sodium soy sauce
- 1/2 tbsp rice wine vinegar or 1/2 lemon or lime juiced
- 1/2 tbsp zero calorie sweetener sub white or brown sugar or honey
- 1 tsp minced garlic
- 1-2 tsp chilli paste or sriracha
- 1/2 tsp satay seasoning/spice blend optional
Garnish
- green onion
- 10 g crushed peanuts 2.5g per bowl
Instructions
- Dice the chicken breast then add the seasonings and mix well, marinate for at least 30 minutes
- Preheat oven to 180c or 356F
- Per oven safe glass bowl add 3 tbsp washed basmati rice, 1/4 cup chicken stock, 2 tbsp light coconut milk, 1/2 tsp garlic and mix well
- Add equal parts diced capsicum, red onion, broccoli and peas and mix well
- Equally divide the seasoned chicken breast mixture (about 135g) on top of each bowl and bake for 35-40 minutes
- Whilst baking, prepare the satay sauce by mixing all ingredients until well combined- can heat it up over the stove to thicken it up
- Once baked, top each bowl with equal parts of the satay sauce and some green onion and crushed peanuts for garnish and enjoy
Notes
Calories: 498
Carbohydrates: 53g
Protein: 37g
Fat: 14g
