Healthy Thai Chicken Bowls with Peanut Sauce

Healthy Thai Chicken Bowls with Peanut Sauce

Spice up your lunches with these healthy Thai chicken bowls featuring my all-time favorite peanut sauce. Get the recipe now.

Put peanut sauce on something, and I’ll eat it.

But seriously, a good peanut sauce makes even the simplest meal more satisfying and crave-worthy. The key phrase is “a good peanut sauce” as let me tell you: there are a lot of not so good recipes out there.

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Tips for the best peanut sauce

Now I know traditionalists will look at this peanut sauce and scoff that it doesn’t contain fish sauce. But I didn’t promise a traditional peanut sauce, just a finger-licking-good one.

After trying countless recipes here’s what I’ve learned are the keys to a balanced peanut sauce recipe:

  • Use natural salted peanut butter. Chunky or smooth is fine, but just make sure the only ingredients are peanuts and salt. Do not use Skippy, Jif or any other peanut butter containing added sugars and a whole list of other ingredients.
  • Add equal parts boiling water and peanut butter. The water is important as it helps dilute the peanut flavor a bit (which in this case is a good thing) and provides a sauce-like, rather than paste-like, texture.
  • Use boiling, not tap water. Hot water is key for making a smooth peanut sauce. I like to heat water in a tea kettle and carefully pour it into a measuring cup.
  • Use low-sodium soy sauce. This isn’t just a nutrition-based recommendation. Thanks to the peanut butter, there’s already a good amount of salt in peanut sauce, and using regular soy sauce can make your sauce way too salty.
  • Add ginger to taste. Think of the listed amount of ginger as a guideline that can be adjusted. Besides the fact that you may like more or less ginger than I do, some ginger is stronger than others which is why I recommend starting with a small amount and adding more to taste.

What you need to make healthy Thai chicken bowls with peanut sauce

  • Brown rice, or other whole grain
  • Chicken thighs
  • Canola or avocado oil
  • Salt and pepper
  • Scallions
  • Broccoli and carrots, or vegetables of choice
  • Low sodium soy sauce
  • Natural peanut butter
  • Hot water
  • Apple cider vinegar
  • Fresh ginger

The longest part of making Thai chicken bowls is waiting for the rice to cook

These Thai chicken peanut bowls may look involved, but I promise it goes fast and is well worth the effort.

Plus, the longest part is boiling the rice, which took me 45 min. However, you could easily cut down the cooking time by using a grain like farro or quinoa that cook in 15-25 minutes.

If in a pinch, you can also use microwavable bags of brown rice.

Healthy Thai chicken bowls with peanut sauce are perfect for meal prep

These bowls also work well for meal prep as they save and re-heat well.

Plus, if you don’t want to be eating the same thing three or four days in a row, simply omit the soy sauce in the veggies and make just a solid base of rice, chicken and vegetables.

Once you have these all portioned out into four lunches, top two with the peanut sauce and the other two with BBQ or teriyaki.  

Can’t get enough peanut sauce? Here are more recipes to use it in!

Thai Chicken Bowls with Peanut Sauce

Thai Chicken Bowls with Peanut Sauce

Spice up your lunches with these healthy Thai chicken bowls featuring my all-time favorite peanut sauce recipe!
Prep Time15 mins
Cook Time20 mins
Total Time35 mins
Course: Main Course
Cuisine: Thai
Keyword: Chicken, Peanut Sauce
Servings: 4
Author: Kelli


For the bowls:

  • 1 cup brown rice uncooked
  • 1 tsp canola oil
  • 1 lb boneless skinless chicken thighs, cut into cubes
  • Salt and pepper to taste
  • 2 scallions diced with whites and greens separated
  • 1 head broccoli cut into florets
  • 3 large carrots peeled, sliced, then halved
  • 1 tsp low sodium soy sauce

For the peanut sauce:

  • ¼ cup natural peanut butter
  • ¼ cup hot water
  • 1 tsp low sodium soy sauce
  • ½ tsp apple cider vinegar
  • 1 Tbsp freshly grated ginger
  • Pinch red pepper flakes


  • Prepare rice per package directions. While rice is cooking, chop vegetables and cut chicken into cubes. Set aside.
  • Prepare peanut sauce by whisking together peanut butter, hot water, soy sauce, vinegar, and ginger. Stir in red pepper flakes then place in fridge until time to serve.
  • Once rice only has about 15-20 minutes left, place vegetables in a microwavable steamer and steam for 4-5 minutes, or until tender.
  • While vegetables are steaming, place wok or large skillet over medium-high heat and add oil. Once oil is hot, add chicken cubes. Cook 4 minutes on one side (do not stir!) until browned, then flip and cook another 2-3 minutes or until cooked through. Remove and place on a paper towel-covered plate. Turn heat down to medium. Place steamed vegetables in pan along with whites of scallions and 1 tsp soy sauce. Cook until vegetables get a slight browning, about 5-7 minutes. Add chicken back into pan and cover. Keep warm on low heat until rice is cooked.
  • To serve, place ¼ of rice into each bowl. Top each with chicken and vegetable mixture followed by a drizzle of peanut sauce. Garnish with green stems of scallions and enjoy!

Add a comment


  • Amit AvatarAmit4 years ago

    I love eating chicken n even i try different food.
    Even i have a website for to make people aware of the nutrients facts.

    • The Healthy Toast AvatarThe Healthy Toast4 years ago

      I’ll have to check that out! It’s always great to have more resources for people to become more informed of what they’re eating.

  • About Kelli McGrane Headshot

    I’m Kelli MS, RD, and my mission is to prove that eating healthier doesn’t have to be complicated or restrictive. Follow along to learn more about food and cooking, with an emphasis on breakfast and sweet treats!

    About Kelli McGrane Headshot

    Welcome to The Healthy Toast!

    Here you’ll find realistic healthy recipes designed by a registered dietitian with your busy lifestyle in mind.

    Whether you’re a busy professional or new mom, the goal of The Healthy Toast is to provide you with the recipes and nutrition info you need to live your healthiest life, even when life gets crazy. As I’m a firm believer in a whole-foods, non-diet approach, I hope my website shows that good nutrition doesn’t have to be complicated or restrictive. 

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