4 Ingredient Orange Chicken Meal Prep

Juicy baked chicken, crisp-tender broccoli, fluffy jasmine rice, and a lightly sweet, tangy orange sauce come together with minimal prep and almost no cleanup. And the best part? Only 4 ingredients!

When life gets busy, I’m all about recipes that are simple, satisfying, and actually realistic to make on a weeknight and this one checks all the boxes. This 4-ingredient orange chicken meal prep is proof that meal prepping doesn’t have to be complicated!

Traditional orange chicken from a restaurant is usually deep-fried, breaded, and drenched in a sugar-heavy sauce, which is how one serving can easily climb to 900–1,200+ calories….

This is before you even add the rice...

My orange chicken recipe keeps the flavor people love, but skips the excessive calories. You still get that sweet and savory, orange chicken that we all love....except just in a way that actually supports your goals instead of derailing them!

4 Reasons why you'll love this recipe!

Only 4 main ingredients, zero stress✅:

1)No complicated prep, no long grocery list. This is real-life meal prep that fits into a busy schedule without sacrificing flavor.🍚

2)High-protein and actually satisfying✅:

With ~59g of protein per serving, this meal keeps you full, supports muscle, and makes hitting your macros feel easy—not restrictive.🍗

3)Sheet-pan simple, meal-prep friendly✅:

Everything bakes in the oven at the same temperature (or even on one sheet pan!), making cleanup minimal and weekly prep effortless. Portion it once and you’re set for days. 🍊

4)Healthy comfort food vibes✅:

You get that sweet, savory orange chicken flavor everyone loves, without the excessive calories. It’s balanced, flavorful, and customizable (hello cauliflower rice swap). 🙌🏼

4 Ingredient Orange Chicken Meal Prep

Ingredients

(Yields 5 servings) 

2.5 lbs raw boneless chicken breast

1 bottle of G Hughes Orange Marinade sauce (see notes)

 2 large Broccoli heads, chopped

2 cups of dried, instant jasmine rice 

Salt & pepper to taste

(optional)

Sesame seeds & chopped green onion 

Directions:

1. Preheat oven to 400°F (205°C).Place chicken breasts in a baking dish or sheet pan and season lightly with salt and pepper.

2.  Bake uncovered for 15–18 minutes, or until internal temperature reaches 165°F.

3. Remove chicken from the oven and pour the G Hughes Orange Marinade directly over the chicken. Return to the oven and bake for an additional 5–7 minutes, allowing the sauce to heat through and lightly thicken.  (Optional)-Broil for 2–3 minutes at the end for a slightly sticky, caramelized finish.

4. Spread raw broccoli on a sheet pan, lightly season, and bake at 400°F for 15–20 minutes, until tender with crisp edges. (Can be baked alongside the chicken on the same sheet pan. Create a gap in the center of the broccoli and place chicken in center to roast.)

5. Assemble for meal prep: Slice chicken and portion with rice and broccoli into containers. Spoon extra sauce from the pan over the chicken and rice. Top with sesame seeds if using.

Notes: 

• For a low carb, fiber boost option, you can substitute half the rice with half cauliflower rice. 

• Make your own easy orange sauce: In a small bowl, mix ¾ cup of orange juice, 2 tbs of soy sauce,2 tbs of honey, 1 tsp of garlic powder, 1 tsp cornstarch.

Nutrition per serving: ~500 calories |59gm Protein |47 gm carbohydrates |7 gm Fat|3 gm Fiber

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