This chicken satay and rice bowl is a flavour-packed meal prep made with tender chicken breast, creamy peanut satay sauce, fluffy rice, and vegetables. It's quick enough for weeknights and ideal for meal prep because the sauce keeps the chicken incredibly moist for days. Compared to store-bought satay meals, this version is less oily, higher in protein, and fully customisable.
I've had my satay sauce recipe on the website for years, and it's one I personally come back to whenever I don't know what to cook. I've shared satay noodles, satay tofu, even a satay chicken salad - but somehow never a simple chicken satay rice bowl, despite it being one of the first meal prep recipes I ever perfected. The sauce develops deeper flavour overnight and keeps the chicken tender, which makes it one of those dependable "future you will be grateful" meals.
TL;DR
- Prep time: 15 minutes Cook time: 15 minutes
- Meal prep: It's balanced with a source of lean protein, carbs and veggies - and the peanut satay keeps the chicken moist for days.
- Fridge storage: 4 days
- Freezer storage: 3-6 months (freeze chicken in satay separate for best texture)
- Reheating: Microwave with a drizzle of water for 2-3 minutes
- Customise: Swap veggies and protein for preference, adjust sauce ratios.
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Why you'll love this recipe
Simple. Like most of my chicken breast meal prep recipes, this is a simple, no-fuss dish with minimal prep and no complicated steps, making it ideal for busy weeknights or batch cooking.
Meal prep. The satay sauce protects the chicken from drying out, meaning it reheats well even on Day 4 - similar to my slow cooker satay chicken with rice.
Rice bowl. Like my other rice bowl meal preps, this is a great option for lunches or dinners as you can mix-and-match flavours!
Ingredients
Chicken breast. A lean protein source and the original protein I relied on as an athlete because it's high in protein, lower in fat, and more affordable - though thigh can be substituted if preferred.
Cornflour / Cornstarch. Coating the chicken helps tenderise it and creates a light thickening effect that allows the sauce to cling better. It is optional, but I do recommend especially if you're having this as a meal prep during the week.
Peanut butter. Smooth peanut butter works best because the sauce is shaken in a jar rather than blended; ideally choose one with just peanuts and salt.
Soy sauce. An all-purpose soy sauce is recommended although low-sodium versions work if preferred.
Note that dark and sweet soy sauce cannot be used to substitute as they will change the flavour too much, but you can use tamari.
Sweet chilli. Optional but adds a subtle heat and sweetness that balances the peanut butter.
Lemon. The acidity cuts through the richness of the peanut sauce and brightens the flavour.
Garlic and ginger. Fresh is preferred since the ingredient list is short, but jarred versions are fine if that's what you have.
Please check the recipe card for full list of ingredients and quantity. See below for substitutions and variations.
Substitutions and variations
Vegetarian. Swap the chicken for tofu to create a tofu satay rice bowl similar to my existing version - just adjust cooking time accordingly.
Spicy. Increase the sweet chilli sauce or add sriracha, chilli flakes, or fresh chilli to boost the heat level.
Rice. Jasmine rice is soft and comforting, but brown rice or basmati may hold texture better for longer meal prep storage.
Lemon. Lemon is my preferred option as I really like the tang it provides, but white vinegars or lime will also work to help balance out the flavours.
How to make satay chicken
Step 1: Coat diced chicken breast in cornflour and a splash of soy sauce. Let sit for 10 minutes to tenderise.
Step 2: Cook rice using a rice cooker or stovetop. Steam vegetables at the same time if desired. Or cook both to your preference.
If using frozen veggies, these don't need to be steamed and can be added direct into your meal prep containers.
The veggies don't need much seasoning at this point as they will be mixed in with the satay sauce which provides a lot of flavour. But if you choose, you can season as desired.
Step 3: Combine peanut butter, soy sauce, sweet chilli, lemon juice, garlic, and ginger in a jar with boiling water. Shake to combine.
Don't worry if it's slightly runny as it will thicken up with the cornflour from the chicken and over heat.
Step 4: Heat oil in a pan over medium heat and brown the chicken until mostly white.
Step 5: Add the sauce and allow it to bubble gently, stirring as it thickens and coats the chicken.
Step 6: Cook until the chicken reaches 70°C/160°F. Then serve over rice with vegetables.
Lauren's Top Tips
Use boiling water for the sauce. This helps the peanut butter dissolve quickly without needing a blender.
Taste and adjust. Add extra lemon or sweet chilli to balance richness.
Cook chicken in a single layer. Overcrowding prevents proper browning.
Recommended Equipment
A Rice Cooker with a steaming basket can cook rice and vegetables simultaneously, saving time - but it's completely optional.
Meal prepping satay chicken
This chicken satay and rice is an excellent meal prep option because it provides protein from chicken, carbohydrates from rice, and vegetables for balance. The sauce actually improves overnight, making leftovers taste even better.
It's also a great "base recipe" that you can mix-and-match throughout the week - swap in different vegetables, change your rice, or even pair the satay chicken with other components like noodles or wraps if you want variety without cooking multiple meals.
Storing
Once cooked, allow the chicken satay and rice to cool slightly before portioning into airtight meal prep containers. This helps reduce condensation, which can impact texture.
For best results, store the rice and chicken next to each other rather than directly on top so the rice maintains structure. That said, because the satay sauce thickens rather than staying overly liquid, it doesn't make the rice soggy in the same way that other saucy dishes might (like my slow cooker Mexican chicken)
These will keep well in the fridge for up to 4 days.
Lauren's Meal Prep Tip
If you know you'll be eating these later in the week, slightly undercook your vegetables so they don't become too soft when reheated.
Reheating
When stored, the satay sauce will naturally thicken - this is completely normal. Before reheating, add a small drizzle of water (or even a squeeze of lemon) over the chicken to help loosen the sauce.
For the rice and vegetables, add a little drizzle to their side as well or an ice cube to create steam and bring the veggies back to life.
Microwave on high for 2-3 minutes, stirring halfway through if possible to ensure even heating.
Freezing
If you're planning to freeze this chicken satay and rice, it's best to store the chicken and satay sauce separately from the rice.
I don't recommend freezing the veggies once steamed, instead, you should use frozen veggies when you go to reheat the chicken and rice so they reheat at similar times (plus, it's a lot more convenient as frozen veggies do a great job!)
I would recommend freezing the chicken with the satay sauce separately from the rice as this will give the best texture and stop the rice from going soggy.
Freeze in airtight containers for up to 3 months.
When ready to eat, defrost overnight in the fridge and reheat as per the instructions above, adding a splash of water to bring the sauce back to the right consistency.
Lauren's Meal Prep Tip
You can also freeze the raw chicken in the satay marinade. This turns it into a ready-to-go "plan B" dinner - just defrost and cook fresh when needed, which is perfect for weeks where you didn't get around to prepping.
If you want more meal prep information, check out my Meal Prep for Beginners post and my Meal Prep Basics E-Book.
FAQs
This usually happens when the chicken is overcooked or not coated properly. Using cornflour and cooking the chicken until just 70°C/160°F helps keep it tender, while the satay sauce locks in moisture.
Satay sauce naturally thickens as it cooks and even more when stored. Simply add a splash of water or lemon juice before reheating to loosen it back to a smooth consistency.
If your sauce is too runny, it may not have simmered long enough or the chicken wasn't coated in cornflour. Let it gently bubble for a few more minutes - it will thicken as it cooks.
Skipping the cornflour or overcrowding the pan can prevent the sauce from sticking. The cornflour helps create a light coating that thickens the sauce and allows it to cling to the chicken.
Other chicken breast recipes you'll like
Or, you can have a browse through my chicken breast meal preps for more delicious eats.
Recipe
Satay Chicken Rice Bowl (Meal Prep)
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Equipment
- Airtight Jar
Ingredients
- 600 g chicken breast
- 1 tablespoon cornflour
- 1 tablespoon soy sauce
- 200 g rice, yields approx.3 cups
- 1 broccoli
- 4 carrots, small or 2 large
- 2 teaspoon sesame oil, or other high-heat e.g. canola
Sauce ingredients
- 1 cup peanut butter, see note 1
- ¼ cup soy sauce, see note 2
- 1 tablespoon sweet chilli sauce, optional
- 1 clove garlic, see note 3
- 1 teaspoon ginger, see note 4
- ½ lemon, juice, fresh recommended
- ¼ cup hot water
Instructions
Preparing
- Dice the 600 g chicken breast into bite-sized pieces.
- Coat the diced chicken breast in 1 tbsp cornflour and a 1 tbsp soy sauce. Mix well so all pieces are lightly coated, then let sit for 10 minutes to tenderise.
- Cook the 200 g rice using a rice cooker or stovetop according to your usual method or follow my tips and tricks.
- Chop the 1 broccoli into florets and slice the 4 carrots. Steam or cook to your preference while the rice is cooking.
- Finely grate 1 clove garlic and 1 tsp ginger then add to a jar with 1 cup peanut butter, ¼ cup soy sauce, 1 tbsp sweet chilli sauce, ½ lemon juice and ¼ cup hot water. Seal the jar and shake until smooth and combined.
Cooking
- Heat 2 tsp sesame oil (or other high heat oil) in a pan over medium heat.
- Add the chicken breast in a single layer and cook for 4-5 minutes, stirring occasionally, until the outside is mostly white and lightly golden.
- Pour in the satay sauce and bring to a gentle simmer. Reduce heat slightly and cook for 5-7 minutes, stirring regularly, until the sauce thickens and evenly coats the chicken.
- Continue cooking until the chicken reaches 70°C/160°F internally and is fully cooked through.
- Serve the satay chicken over rice with broccoli and carrots.
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