Healthy Hibachi Chicken Meal Prep

Bring the hibachi experience to your kitchen for a fraction of the calories

Oct 28, 2023

With Halloween just around the corner, I’ve been having a lot of spooky thoughts. One of them is where I would go in the event of a zombie apocalypse. Believe it or not, the place I kept settling on as an ideal refuge was a hibachi grill. Sure, it’s more designed for a comedy show with involuntary participation, but it might just be the ultimate zombie apocalypse hideout.

Think about it. Instead of joining the crowds at chaotic police stations or malls, you could be tucked away safely in a Benihana kitchen. These grills offer strategic advantages like limited entry points, chef tools that can double as weapons, and the prospect of unlimited five-course hibachi dinners. And in case the zombies manage to get in, you could at least run around the grills in a dangerous game of undead tag until the zombies give up.

While this might all sound too good to be true, it’s worth considering. Of course, my love for a good hibachi meal could be slightly clouding my judgment. But one thing’s for certain: hibachi is always a good idea, whether it be the end of the world or just a Tuesday. That’s why I’m bringing you a healthier version that will allow you to have it whenever the idea arises.

Buttery fried rice, sizzling umami grilled chicken, tender vegetables, and a creamy yum yum sauce round out this lighter, high-protein meal without skimping on the flavors of hibachi. All it takes is one hour of prep to have one of the best hibachi meals you’ll ever make, that won’t leave you feeling like a zombie.

Here are some notes about this recipe:

Use a wok or pan that gets really hot for authentic hibachi cooking.
Prep and group ingredients before cooking for efficiency.
Slice baby carrots thin to cut cooking time.
Avoid overcrowding the pan; cook chicken and veggies in batches.
Clean the pan of any burned bits between uses.
Dark soy sauce adds traditional color but is optional. Replace with regular soy sauce.
Adjust saltiness to taste, opting for low-sodium soy sauce if preferred.

As always, total calories and macros are at the bottom. Let’s dive into the recipe!

44G Protein Per Serving | 520 Calories | 1 Hour | 6 Servings

RECIPE

Ingredient List

Chicken

2 lbs chicken breast, chopped into cubes
3 tbsp soy sauce
1 tbsp mirin
1 tbsp sesame oil
1 tsp lemon juice
1 tsp salt
3 tsp garlic powder
3 tbsp light butter
1/2 tsp white pepper
1/2 tsp black pepper
Avocado oil spray

Vegetables

4 zucchini, chopped into cubes
12 oz baby carrots, halved
2 large white onion, roughly chopped
3 tbsp soy sauce
3 tbsp light butter
1 tbsp sesame oil
3/4 tsp black pepper
Avocado oil spray

Fried Rice

3 cups cooked jasmine rice
2 eggs
2 egg whites
1/2 cup edamame
4 cloves garlic, minced
1/2 onion, chopped
1/2 green onion, chopped
3 tbsp light butter
1 tbsp sesame oil
1 tbsp dark soy sauce
1 tbsp regular soy sauce
1 tsp salt
1/2 tsp white pepper
Avocado oil spray

Yum Yum Sauce

6 tbsp light mayo
4 tbsp greek yogurt
2 tbsp mirin
2 tbsp ketchup
2 tbsp light butter, melted
2 tsp water
1 tbsp honey
1 tsp garlic powder
1 tsp onion powder
1/2 tsp paprika

Cooking Instructions

Prep Ingredients 🔪

Season the chicken with sesame oil, salt, white pepper, black pepper, and garlic powder. Mix well.
Season the vegetables with sesame oil, black pepper, and salt. Toss them together.
In a bowl, combine all yum yum sauce ingredients. In another bowl, mix eggs and egg whites. Set both bowls aside.

Cook Chicken & Vegetables 🍗🥦

Heat a large pan over medium-high and spray with avocado oil.
Cook ⅓ of the chicken for 1 minute on one side. Flip chicken, add 1 tbsp soy sauce, 1 tbsp light butter, and ¼ tsp lemon juice. Stir well and cook the chicken for another 1 -2 minutes until fully done.
Set cooked chicken aside on a plate. Repeat steps 4-5 for the rest of the chicken.
In the same pan, add ⅓ of the vegetables and 1 tbsp avocado oil spray. Cook for 5 minutes.
Season with 1 tbsp soy sauce and 1 tbsp light butter. Stir well and cook for another 5 minutes.
Set cooked vegetables aside. Repeat steps 5-6 for the rest of the vegetables.

Make Fried Rice 🍚

Spray the pan with avocado oil and scramble the eggs. Remove and set aside.
Add another spray of oil, ½ cup chopped onions, and ½ cup chopped green onions. Cook until onions are soft.
Add ½ cup edamame and chopped garlic cloves. Cook for a few more minutes.
Add back the scrambled eggs, along with sesame oil and light butter. Add the rice.
Break up the rice and stir everything together. Cook for 4-5 minutes.
Season with dark soy sauce, regular soy sauce, white pepper, and salt. Stir and cook for another minute. Remove from pan.
Divide the fried rice, chicken, and vegetables into containers. Enjoy!