Sticky Grape Chipotle Chicken Bowls | Easy & Low Cal Meal Prep
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Looking for a healthy, high-flavor meal prep that doesn’t derail your goals? You’re going to love this Sticky Grape Chipotle Chicken—a sweet and spicy dish that’s low in calories, low in WW points, and high in satisfaction. 💪🍇
This easy meal prep recipe features tender, air-fried chicken breast coated in a rich, sticky glaze made from sugar-free grape preserves and a touch of sugar-free grape gelatin for added depth and cling. Smoky chipotle in adobo adds the perfect amount of heat without overwhelming the sweetness—making each bite incredibly bold yet balanced.
I used my Ninja single-serve blender to quickly whip up the glaze—no fuss, no mess. Just toss in the ingredients and blend for a smooth, flavorful sauce that clings beautifully to the chicken after it’s been crisped up in the air fryer.
For the base, I used my pressure cooker to make perfectly fluffy jasmine rice in a fraction of the time. Paired with steamed broccoli, this bowl is not only a rainbow of flavor and texture, but also:
- ✅ Low in calories (great for weight loss or clean eating plans)
- ✅ Weight Watchers–friendly (low in SmartPoints)
- ✅ Gluten-free friendly (just check your preserves!)
- ✅ Perfect for 4-day lunch prep or healthy weeknight dinners
Whether you’re tracking macros, following WW, or just trying to eat healthier without sacrificing flavor, this sticky grape chipotle chicken checks all the boxes. And with the help of a few kitchen staples—air fryer, pressure cooker, and Ninja blender—it’s quick, easy, and ultra satisfying.
Sticky Grape Chipotle Chicken Meal Prep (Low Calorie + WW-Friendly!)
Equipment
- 1 Air Fryer
- 1 Pressure Cooker
- 1 Ninja Blender (Single Size)
- 2 Large Mixing Bowls
- 1 Small Sauce Pan
- 1 Medium Sauce Pan
- 1 Large Colander
Ingredients
- 1-1/2 pounds Boneless Skinless Chicken Breast
- 1 tsp Olive Oil
- 1 tsp Salt & Pepper
- 2 tsp Smoke Paprika
- 1 tsp Garlic Powder
- 2 cups Jasmine Rice
- 4 cups Broccoli
Sticky Grape Chipotle Sauce
- 4 tbsp Sugar Free Grape Jelly
- 1-1/2 grams Sugar Free Grape Gelatin
- 2 Adobo Chipotle Peppers
- 2 tsp Adobo Sauce from the can
- 3 tsp Wholesome Yum Keto Honey
- 2 tsp Lime Juice
- 1/2 tsp Smoked Paprika
- 1 tsp Splenda Brown Sugar
- 2 tbsp Water
Instructions
- Start your rice in the pressure/rice cooker
- Cut your chicken into bite size pieces and place in a mixing bowl
- Season chicken with the olive oil, salt & pepper, smoked paprika and garlic powder
- Air fry chicken at 400 for 16 minutes, flipping half way through. This time depends on the air fryer you use. Cook through until 165 degrees.
- In a blender, combine jam, gelatin mix, chipotle peppers, adobo sauce, honey, Splenda brown sugar, lime juice, water and paprika. Blend until smooth.
- Pour your sauce ingredients into a small pan and bring to a quick boil, whisking and then turn down to lo and let it sit, whisking periodically.
- At this point, your rice and chicken should be done or near done – boil or steam your broccoli. Once it shines, strain it. Some prefer to cook longer for less crunch and more softness.
- When your chicken is done, put into a clean mixing bowl and pour your sauce over. Mix well so all your chicken pieces are coated.
- Assemble your bowls with your rice, broccoli and chicken. Pour remaining sauce over your chicken.
- Garnish with cilantro and a lime wedge.
Notes
Nutrition
🛒 Shop the Tools I Used
Want to recreate this flavorful, low-calorie meal prep with ease? Here are the exact kitchen tools I used to make the process fast, simple, and totally stress-free:
- Ninja Personal Blender (Single-Serve) – Ideal for blending sauces like this smoky-sweet chipotle glaze in seconds, with easy cleanup.
- Air Fryer – Cooks chicken to crispy, juicy perfection using little to no oil—perfect for healthy, WW-friendly recipes.
- Pressure Cooker (Instant Pot or Similar) – My go-to for quick, fluffy jasmine rice with no guesswork or stovetop watching.
- Glass Mixing Bowls – Great for tossing sauces, prepping veggies, and mixing ingredients without absorbing odors or stains.
- Large Colander – Perfect for rinsing rice, draining cooked broccoli, or washing veggies all at once.
- Non-Stick Tongs – Great for flipping chicken in the air fryer or tossing it in sauce without damaging your non-stick cookware.
- Glass Meal Prep Containers – Keeps your lunch portions organized, microwave-ready, and leakproof—ideal for 3–4 day prep.
If you love this Sticky Grape Chipotle Chicken Meal Prep, be sure to check out these other flavorful and healthy meal ideas:
- Honey Dijon Pineapple Chicken Thighs – juicy, tangy, and perfect for easy meal prep.
- Cajun Chicken and Sausage Bowls – spicy, smoky, and loaded with protein.
- Tangerine Chicken and Rice Bowls – bright, citrusy, and packed with flavor.
- Blackened Chicken Street Corn Pasta – creamy, spicy, and totally crave-worthy.
- Peanut Yum Yum Chicken Bowls – nutty, tangy, and full of delicious textures.
