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High-Protein & Low-Calorie Thai Basil Chicken Thighs Meal Prep (541 Calories)

 


If you're looking for a flavorful, high-protein meal prep recipe that supports your weight loss goals without sacrificing taste, this High-Protein Thai Basil Chicken Thighs recipe is a must-try. Packed with 50 grams of protein per serving, this easy meal prep combines juicy chicken thighs, fragrant Thai basil, spicy chilies, and a savory sauce served over fluffy white rice with a perfectly fried egg.

Whether you're meal prepping for the week or making a quick, healthy dinner, this recipe delivers restaurant-quality flavor while keeping your nutrition on track.

Why You'll Love This Recipe

High in protein to help keep you full

Great for weight loss and muscle building

Easy meal prep for busy weekdays

Ready in about 30 minutes

Bold Thai-inspired flavors with simple ingredients

Nutrition (Per Serving)

Calories: 541

Protein: 50g

Carbohydrates: 47g

Fat: 27g

Makes 2 servings. 


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Ingredients



For the Chicken

400g chicken thighs, cubed

2 tbsp soy sauce

2 tbsp oyster sauce

2 tbsp sriracha

1 tbsp fish sauce

1 tbsp sweetener of choice

1 tbsp minced garlic

1–3 Thai chilies, sliced (adjust to your preferred spice level)

1 cup fresh Thai basil

For Serving

125–150g cooked white rice per serving

1 fried egg per serving

How to Make Thai Basil Chicken Thighs

Step 1: Make the Sauce

In a bowl, whisk together the soy sauce, oyster sauce, sriracha, fish sauce, sweetener, and half of the minced garlic until well combined.

Step 2: Cook the Aromatics

Heat a nonstick skillet over medium-high heat and lightly coat it with cooking spray. Add the remaining minced garlic and sliced Thai chilies. Cook for about 1 minute until fragrant and lightly golden.

Step 3: Cook the Chicken

Add the cubed chicken thighs to the pan. Cook until browned on all sides and fully cooked through, allowing the chicken to develop a delicious golden crust.

Step 4: Add the Sauce

Pour the prepared sauce over the chicken and stir well so every piece is evenly coated.

Step 5: Finish with Thai Basil

Add the fresh Thai basil and a splash of water. Stir continuously until the basil wilts and most of the sauce has reduced into a glossy coating.

Step 6: Assemble Your Meal

Serve the Thai basil chicken over cooked white rice and top each serving with a freshly fried egg for extra protein and flavor.

Meal Prep Tips

Store in airtight containers for up to 4 days in the refrigerator.

Add the fried egg fresh after reheating for the best texture.

Swap white rice for brown rice, jasmine rice, or cauliflower rice if preferred.

Adjust the number of Thai chilies to control the heat level.

Why This Recipe Is Great for Weight Loss

High-protein meals help increase satiety, support lean muscle maintenance, and make it easier to stay within your daily calorie goals. This Thai Basil Chicken Meal Prep offers a satisfying balance of protein, carbohydrates, and healthy fats, making it an excellent choice for lunch or dinner.

Frequently Asked Questions

Can I use chicken breast instead?

Yes. Chicken breast is a leaner option that will reduce the fat and calorie content while keeping the protein high.

Is this recipe spicy?

It has a moderate kick from the Thai chilies and sriracha. Reduce or omit the chilies if you prefer a milder version.

Can I freeze this meal?

Yes. Freeze the chicken and rice for up to 2 months. Prepare the fried egg fresh when serving.

Final Thoughts

This High-Protein & Low-Calorie Thai Basil Chicken Thighs Meal Prep is a delicious way to enjoy authentic Thai-inspired flavors while staying consistent with your healthy eating goals. With 50 grams of protein per serving, it's ideal for weight loss, meal prep, fitness, and busy weeknight dinners.

Try this recipe for your next meal prep session and enjoy healthy, flavorful meals all week long!

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