An Easy High-Protein Dinner for Busy Weeknights & Meal Prep

If you're looking for a dinner that's packed with flavor but still simple enough for a busy weeknight, these Healthy Bang Bang Chicken Skewers are about to earn a spot in your regular meal rotation.

Tender grilled chicken is lightly seasoned, brushed with a creamy sweet chili sauce while it cooks, and finished with an extra drizzle just before serving. Paired with grilled asparagus and zucchini, this meal is colorful, satisfying, and full of fresh summer flavor.

One of my favorite things about this recipe is how versatile it is. Enjoy it straight off the grill for dinner, slice the leftovers over a salad for lunch, tuck the chicken into lettuce wraps, or serve it over rice bowls for easy meal prep throughout the week.

Why I Love This Recipe (and why you will too)

38 grams of protein per serving
Ready in about 30 minutes
Perfect for grilling season
Great for meal prep lunches
Family-friendly and easy to customize
Packed with colorful vegetables

Why These Ingredients Work So Well

Chicken Thighs

Boneless, skinless chicken thighs stay incredibly juicy on the grill while providing plenty of high-quality protein. They're also more forgiving than chicken breasts, making them perfect for skewers.

Asparagus

Asparagus provides fiber, folate, and antioxidants while grilling beautifully in just a few minutes.

Zucchini

Zucchini adds volume, hydration, vitamins, and minerals while keeping the meal light and fresh.

Sweet Chili Sauce

Using a modest amount of sweet chili sauce gives you that signature Bang Bang flavor without overwhelming the meal.

Garlic

Garlic adds depth of flavor while providing natural plant compounds that support overall health.

What to Serve with Bang Bang Chicken Skewers

Keep It Lower Carb

Grilled asparagus and zucchini (included!)
Cauliflower rice
Roasted broccoli
Asian cucumber salad
Garlic green beans
Sesame cabbage slaw

Build a Balanced Bowl

Jasmine or brown rice
Quinoa
Rice noodles
Stir-fried vegetables
Edamame
Shredded carrots
Cucumbers
Avocado

Mediterranean-Inspired

Lemon herb quinoa
Tomato cucumber salad
Grilled vegetables
Fresh herbs
Tzatziki on the side for a fun twist

Meal Prep Ideas

This recipe is perfect for preparing ahead.

Bang Bang Rice Bowls
Serve over rice or quinoa with grilled vegetables for easy lunches.

High-Protein Salad
Slice the chicken over mixed greens with cucumbers, carrots, cabbage, and a drizzle of the reserved sauce.

Lettuce Wraps
Wrap sliced chicken in butter or romaine lettuce with shredded carrots, cucumber, and green onions.

Protein Meal Prep Boxes
Pair grilled chicken with roasted vegetables and your favorite grain for grab-and-go lunches throughout the week.

Easy Ways to Customize

Swap chicken thighs for chicken breast if preferred.
Make it spicier by adding extra sriracha or chili garlic sauce.
Add pineapple chunks to the skewers for a sweet summer twist.
Alternate the chicken with chunks of bell pepper, onion, or mushrooms on the skewers.
Garnish with cilantro, sliced green onions, sesame seeds, or a drizzle of chili oil.
Use shrimp instead of chicken for a quick seafood version.
Make it dairy-free by choosing a dairy-free mayonnaise (most traditional mayonnaise is already dairy-free, but always check the label if needed).

Grilling Tips

Soak wooden skewers in water for at least 30 minutes before grilling to help prevent burning.
Keep the chicken pieces a similar size so they cook evenly.
Leave a little space between each piece of chicken on the skewers so the heat circulates.
Brush on the Bang Bang sauce during the second half of cooking to help prevent the sugars from burning.
If you don't have an outdoor grill, these skewers cook beautifully on an indoor grill pan or under the broiler.

Healthy Bang Bang Chicken Skewers

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Servings: 4

Nutrition (Per Serving)

Calories: 455
Protein: 38g
Carbohydrates: 13g
Fat: 28g

Ingredients

Chicken

1½ lbs boneless, skinless chicken thighs, cut into 1-inch cubes
2 tbsp avocado oil, divided
¾ tsp garlic powder
Sea salt and black pepper, to taste
4 barbecue skewers

Bang Bang Sauce

1/3 cup mayonnaise (regular, olive oil, avocado oil, or your favorite variety)
3 tbsp sweet chili sauce
1 tsp sriracha

Vegetables

4 cups asparagus, trimmed
2 medium zucchini, sliced

Directions

Preheat the grill to medium heat.
In a large bowl, toss the chicken with one tablespoon of avocado oil, garlic powder, sea salt, and black pepper until evenly coated. For even more flavor, let the chicken marinate for 20–30 minutes before grilling. A squeeze of fresh lime or lemon juice also makes a delicious addition.
Thread the chicken evenly onto the skewers.
In a small bowl, whisk together the mayonnaise, sweet chili sauce, and sriracha. Reserve half of the sauce in the refrigerator for serving later.
Toss the asparagus and zucchini with the remaining tablespoon of avocado oil and season with salt and pepper. Place the vegetables in a grill basket or grill-safe pan.
Grill the chicken skewers for 6–8 minutes. Flip, brush generously with the Bang Bang sauce, and continue grilling for another 6–8 minutes, or until the chicken reaches an internal temperature of 165°F.
While the chicken finishes cooking, grill the vegetables for about 5–6 minutes, stirring occasionally until tender with light grill marks.
Divide the grilled vegetables among four plates. Top with the chicken skewers and drizzle with the reserved Bang Bang sauce before serving.

Coach's Notes

One of the easiest ways to make healthy eating more sustainable is to cook with leftovers in mind. This recipe is a great example because one dinner can easily become tomorrow's lunch. Whether you enjoy the leftovers over a salad, tucked into lettuce wraps, or served in a rice bowl, you'll have another delicious meal ready to go with very little extra effort.

As always, customize this recipe to fit your own nutritional needs and preferences. Adjust the spice level, change the vegetables, swap the protein, or build an entirely different bowl around it. Healthy eating should feel flexible, flavorful, and enjoyable—not restrictive.

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