Chopped Chicken Breast – Easy 30-Minute High-Protein

Chopped Chicken Breast is a versatile, high-protein dish that turns lean chicken breast into a flavorful, satisfying meal. Unlike whole chicken breasts that can dry out, chopping and cooking over high heat ensures every piece stays juicy and caramelized.

This recipe is engineered for efficiency: the chicken is cubed, seasoned, and seared in a hot skillet with vegetables, then tossed in a honey-soy glaze. The result is a balanced dish with 32 grams of protein per serving, ideal for meal prep or a quick weeknight dinner.

The key to success is controlling heat and not overcrowding the pan. Follow the precise temperatures and times below to achieve a golden-brown crust without overcooking.

About the Ingredients

1.5 lbs (680g) boneless, skinless chicken breast

Cubed into 1-inch pieces. For juicier results, use chicken thighs instead, but adjust cooking time by 2 minutes.

2 tablespoons (30ml) olive oil, divided

Use a high-smoke-point oil like avocado oil for searing at higher heat.

1 medium red bell pepper, diced

Adds sweetness and crunch. Substitute with green bell pepper for a sharper flavor.

1 medium yellow onion, diced

Use a sweet onion like Vidalia for a milder taste.

2 cloves garlic, minced

Fresh garlic is best; use 1/2 teaspoon garlic powder if in a pinch.

1/4 cup (60ml) low-sodium soy sauce

Use tamari for gluten-free. This provides the salty base for the glaze.

2 tablespoons (30ml) honey

Maple syrup works as a substitute, but reduces sweetness slightly.

1 tablespoon (15ml) rice vinegar

Adds acidity to balance the sweetness. Apple cider vinegar can substitute.

1 teaspoon (5g) cornstarch

Dissolved in 2 tablespoons (30ml) water to thicken the glaze. Arrowroot powder works too.

1/2 teaspoon (2.5g) ground black pepper

Freshly ground is more aromatic. Adjust to taste.

1/4 cup (15g) chopped green onions, for garnish

Optional, but adds freshness. Chives are a good alternative.

Tips & Tricks

• Pat the chicken dry before cubing to ensure a good sear; moisture prevents browning.
• Don't overcrowd the pan; cook in batches if necessary to maintain high heat.
• Use a meat thermometer to ensure chicken reaches 165°F (74°C) without overcooking.

Step-by-Step Instructions

1. Cube the chicken

Cut chicken into 1-inch cubes. Pat dry with paper towels to remove excess moisture, which helps browning.

2. Heat the skillet

Place a large skillet (12-inch) over medium-high heat. Add 1 tablespoon (15ml) olive oil and heat until shimmering, about 2 minutes. The oil should sizzle when a drop of water hits it.

3. Sear the chicken

Add chicken in a single layer (cook in batches if needed). Cook without moving for 4-5 minutes until golden brown on one side. Flip and cook another 4-5 minutes until internal temperature reaches 165°F (74°C). Remove chicken and set aside.

4. Sauté vegetables

Reduce heat to medium. Add remaining 1 tablespoon olive oil, bell pepper, onion, and garlic. Sauté for 5-6 minutes until vegetables are softened and onions are translucent, stirring occasionally.

5. Make the glaze

In a small bowl, whisk soy sauce, honey, rice vinegar, cornstarch slurry, and black pepper. Stir until smooth.

6. Combine and simmer

Return chicken to skillet. Pour the glaze over everything. Stir to coat. Bring to a simmer over medium heat, then cook for 2-3 minutes until sauce thickens and coats the chicken and veggies. The sauce should cling to the back of a spoon.

7. Garnish and serve

Remove from heat. Sprinkle with green onions. Serve hot over rice, quinoa, or on its own.

Delicious Variations

Spicy

Add 1 teaspoon sriracha or red pepper flakes to the glaze for heat.

Citrus

Replace rice vinegar with fresh lime juice and add 1 teaspoon lime zest.

Nutty

Stir in 2 tablespoons toasted sesame seeds or chopped peanuts before serving.

How to Store Chopped Chicken Breast

Frequently Asked Questions

Try this chopped chicken breast tonight and see how easy high-protein cooking can be. Share your results in the comments below!

Chopped Chicken Breast

Chopped Chicken Breast is a juicy, high-protein skillet dish with crisp veggies and a savory glaze, ready in 30 minutes.

★★★★½ 4.7 (183 ratings)

15 minPrep time25 minCook time4Servings385 kcalCalories

Print RecipePin Recipe

🧂 Ingredients

• 1.5 lbs (680g) boneless, skinless chicken breast
• 2 tablespoons (30ml) olive oil, divided
• 1 medium red bell pepper, diced
• 1 medium yellow onion, diced
• 2 cloves garlic, minced
• 1/4 cup (60ml) low-sodium soy sauce
• 2 tablespoons (30ml) honey
• 1 tablespoon (15ml) rice vinegar
• 1 teaspoon (5g) cornstarch
• 1/2 teaspoon (2.5g) ground black pepper
• 1/4 cup (15g) chopped green onions, for garnish

📋 Instructions

1. 1Cube the chicken — Cut chicken into 1-inch cubes. Pat dry with paper towels to remove excess moisture, which helps browning.
2. 2Heat the skillet — Place a large skillet (12-inch) over medium-high heat. Add 1 tablespoon (15ml) olive oil and heat until shimmering, about 2 minutes. The oil should sizzle when a drop of water hits it.
3. 3Sear the chicken — Add chicken in a single layer (cook in batches if needed). Cook without moving for 4-5 minutes until golden brown on one side. Flip and cook another 4-5 minutes until internal temperature reaches 165°F (74°C). Remove chicken and set aside.
4. 4Sauté vegetables — Reduce heat to medium. Add remaining 1 tablespoon olive oil, bell pepper, onion, and garlic. Sauté for 5-6 minutes until vegetables are softened and onions are translucent, stirring occasionally.
5. 5Make the glaze — In a small bowl, whisk soy sauce, honey, rice vinegar, cornstarch slurry, and black pepper. Stir until smooth.
6. 6Combine and simmer — Return chicken to skillet. Pour the glaze over everything. Stir to coat. Bring to a simmer over medium heat, then cook for 2-3 minutes until sauce thickens and coats the chicken and veggies. The sauce should cling to the back of a spoon.
7. 7Garnish and serve — Remove from heat. Sprinkle with green onions. Serve hot over rice, quinoa, or on its own.

👨‍🍳 Chef's Note: For best results, use a cast-iron or stainless steel skillet to achieve a proper sear. Non-stick may not brown as well.

Servings: 4

Cuisine: American

Course: Dinner

Nutrition (per serving): 385 kcal · 32g protein · 22g carbs · 18g fat

Written by Marcus Okafor

Marcus writes about personal finance and investing, with a focus on helping young professionals build wealth from scratch. He breaks down complex concepts into simple, actionable strategies.