Easy WW Friendly Air Fryer Honey Mustard Chicken Meal Prep Bowls
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There’s nothing like cozy fall flavors in a bowl — warm, golden chicken, crispy roasted veggies, and a touch of sweet tanginess to tie it all together. These Air Fryer Honey Mustard Chicken Meal Prep Bowls are the ultimate combination of comfort food and healthy eating.
Juicy chicken is marinated in Greek yogurt (for tenderness and flavor), then air fried to perfection and tossed in a sticky honey mustard glaze. Pair it with fluffy jasmine rice, roasted Brussels sprouts, and a colorful bed of cabbage for crunch and extra veggie power. The result? A meal prep bowl that feels hearty and indulgent but is actually WW friendly (just 3–5 points per serving, depending on your rice).
This is the kind of meal that keeps you satisfied all week long — and looks just as beautiful on your Instagram feed as it does on your table.
Why You’ll Love This Recipe
✔️ Air Fryer Easy – quick cook + less cleanup
✔️ WW Friendly – low points, high flavor
✔️ Perfect for Meal Prep – lasts up to 4 days in the fridge
✔️ Fall Vibes – warm, colorful, and comforting
Brussels sprouts have gone from the underdog veggie to a total kitchen superstar. When roasted or air fried, they turn crispy on the outside, tender on the inside, and develop a nutty-sweet flavor that pairs perfectly with sauces like honey mustard. Packed with fiber, vitamin C, and antioxidants, they’re as nourishing as they are delicious. Whether tossed with garlic, drizzled with balsamic, or simply crisped with olive oil and sea salt, Brussels sprouts prove that healthy eating can be crave-worthy and irresistible.
Air Fryer Honey Mustard Chicken Meal Prep Bowls (WW Friendly + Fall Comfort)
Equipment
- 1 Air Fryer
- 1 Oven/Stove
- 1 Small Sauce Pan
- 2 Large Mixing Bowls
- 1 Microwave (for my rice)
- 4 Meal Prep Glass Containers
Ingredients
- 1-1/2 lbs Chicken Breast (cut into bite size pieces)
- 2 cups Jasmine Rice
- 2 cups Brussel Sprouts
- 2 cups Shredded Colorful Cabbage
Chicken Marinade
- 1/2 cup 0% Plain Greek Yogurt
- 1 tbsp Dijon Mustard
- 1 tbsp Lemon Juice
- 1 tsp Smoked Paprika
Honey Mustard Glaze
- 3 tbsp Honey (Wholesome Yum Keto)
- 3 tbsp Dijon Mustard
- 1-1/2 tbsp Apple Cider Vinegar
- 1 tbsp Swerve Brown Sugar Alternative
Instructions
- Whisk the marinade and mix well with your chicken pieces then refrigerate for 30-overnight.
- Preheat your oven at 400 degrees.
- Cut up your fresh brussel sprouts, spray with olive oil, season with salt & pepper then roast for 25 minutes.
- Air fry your chicken at 400 for 25 minutes, flipping the pieces half way. The timing on these will depend on your air fryer!
- Microwave your rice and set aside. I used Trader Joe's jasmine rice for this meal prep.
- Whisk your glaze in a small sauce pan, bringing to a quick boil then turning down to medium. Continue to whisk until it starts to thicken slightly. Then turn to low.
- Assemble your bowls with the slaw, then brussel sprouts on top of that the the rice.
- Mix your sauce with the chicken until all the pieces are coated.
- Add your chicken to the bowls and add whatever garnish you wish! ENJOY!
Nutrition
Kitchen Tools I Used
Having the right kitchen tools makes meal prep a breeze. Here are some of my favorite Amazon picks from my Storefront:
- 🥗 Glass Lunch Meal Prep Containers – My go-to for meal prep! These containers are durable, leak-proof, microwave-safe, and look so clean and organized in the fridge. Perfect for portion control and reheating.
- 🥣 Mixing Bowls – A good set of mixing bowls is a must for marinades, tossing veggies, and prepping ingredients. I love having different sizes on hand so everything has its place.
- 🔪 Chef’s Knife – A sharp, reliable chef’s knife makes prepping chicken and veggies quick and effortless. If you only invest in one good kitchen tool, this should be it.
- 🪵 Cutting Board – Sturdy and easy to sanitize, a good cutting board protects your countertops and makes chopping safer and cleaner. I like having one for proteins and one for produce.
- 🍳 Saucepan – Perfect for simmering the honey mustard glaze, cooking grains, or making quick sauces. A small, heavy-bottomed pan heats evenly and lasts forever.
- 🍽️ Air Fryer – My kitchen MVP! An air fryer crisps up chicken and veggies without extra oil, cooks fast, and cleans up easily. If you love meal prep, this is a game-changer.
Marinating the chicken in a Greek yogurt and seasoned mix is the secret to keeping it extra juicy and flavorful. The yogurt works as a natural tenderizer, while the garlic, lemon, Dijon, and spices infuse every bite with savory goodness. Not only does this step lock in moisture, but it also helps the chicken develop that beautiful golden color when it cooks in the air fryer.
Meal Prep & Storage Tips
- Store in airtight glass meal prep containers in the fridge up to 4 days.
- For best texture, keep cabbage raw and add when serving.
- Reheat chicken, rice, and Brussels sprouts together; add garnish fresh.
🥗 More Delicious Meal Prep Recipes You’ll Love
If you’re enjoying these Air Fryer Honey Mustard Chicken Meal Prep Bowls, you’re in for a treat! Here are four more of my favorite meal prep recipes that are just as flavorful, WW-friendly, and perfect for busy weeks:
- Healthy Smoky Chipotle Chicken Bowls
Smoky, spicy, and satisfying—these bowls are packed with protein and bold flavors. - Mongolian Ground Beef Meal Prep Bowls with Broccolini
A sweet and savory combo that’s ready in under 30 minutes, perfect for four easy lunches. - Tropical Orange Ginger Chicken Meal Prep Bowls
Juicy chicken thighs with a zesty orange ginger glaze, paired with fluffy rice and a refreshing slaw. - Sticky Pineapple Chicken and Rice Bowls
Tender chicken thighs coated in a sweet pineapple glaze, served with perfectly cooked rice.
