Chicken breasts, but make them not boring. This Sweet Miso Chicken recipe is a quick, flavour packed way to switch up your weekly meal prep. The marinade is sweet, salty, and a little umami-rich from miso and sesame and yes, the sticky glaze situation is totally spoon-licking good.
Plus, each serving packs around 40g of protein, so it’ll keep you full and satisfied without much effort. Whether you’re prepping for the week or just want an easy dinner with a side of hot rice, this recipe’s got your back. Oh, and it only takes about 30 minutes of actual cooking time! 🤩
🧡 WHY YOU'LL LOVE THIS RECIPE
Chicken breast doesn’t have to be dry or boring. With this marinade and glaze, you get flavour and function, with about 40 grams of protein per serving. Ideal for anyone trying to hit their macros without eating plain grilled chicken all week.
A few pantry staples: miso, maple syrup, mirin, and sesame oil go a long way in creating a sweet and savoury glaze that caramelizes perfectly in the oven. You’ll be surprised how much flavour comes from such a short ingredient list.
This recipe holds up really well in the fridge and reheats like a dream. Toss it with rice or roasted veggies, drizzle extra sauce over top, and boom — lunch is sorted for the next few days.
🔪 KITCHEN EQUIPMENT
- Mixing bowl
- Baking tray
- Parchment paper or foil
- Saucepan
- Meat thermometer (optional, but helpful for perfect doneness)
🥚 INGREDIENTS YOU'LL NEED
- Chicken breasts – Boneless and skinless is easiest, but you can also try thighs if you like it juicier.
- White miso paste (shiro miso) – The milder kind of miso, great for glazes. Red miso would work, but it’ll be stronger and saltier.
- Sake & Mirin – Traditional Japanese staples. If you can’t find sake, a splash of dry white wine is fine. Mirin adds sweetness!
- Maple syrup
- Vegetable oil
- Sesame oil
- Ginger
- Low sodium chicken broth or water – For thinning out the sauce.
- Sesame seeds & green onions – Optional, but make everything feel a little more put-together.
*These are the main ingredients. The full list of ingredients and measurements can be found at the bottom of this post!*
let's talk matcha
Matcha is essentially finely ground green tea leaves from Japan, and it packs a beautiful balance of earthy bitterness with a hint of sweetness. It’s also full of antioxidants, so technically, you could argue that this cake is good for you. (You know, if you’re into that kind of justification. I am.)
When baking, the quality of your matcha matters. I recommend using a good culinary-grade matcha for this cake, as it’ll give you that beautiful green hue and robust flavour. If your matcha is a bit dull in color, your cake might come out looking a little sad and brownish, and we don’t want that. 🙁
📝 HOW TO MAKE THIS RECIPE
1. In a small bowl, whisk together the miso, sake, mirin, maple syrup, sesame oil, and ginger. Pour over the chicken and refrigerate for at least 15 minutes (ideally 1 hour).
2. Preheat oven to 450°F (235°C). Place the chicken on a lined baking tray and bake for 25 minutes or until the internal temp hits 165°F (75°C). Don’t toss the marinade, you’ll be cooking it down into a glaze later.
3. While the chicken bakes, pour the leftover marinade into a small saucepan. Bring to a boil to kill any bacteria, then stir in 1/4 to 1/2 cup of broth or water. Simmer until thickened into a glossy sauce.
4. Rest the chicken a few minutes before slicing. Serve with rice, drizzle with the sweet miso glaze, and sprinkle with sesame seeds and green onion.
☝🏻 Tips and tricks
Let the chicken rest before slicing. This step helps keep the juices in the meat where they belong, so you don’t end up with dry bites. Just a few minutes makes a big difference in texture and moisture.
Make sure to boil the marinade properly. Since it was in contact with raw chicken, you’ll want it to reach a full boil to be safe. Plus, this process helps concentrate the flavours into a thick, glossy sauce that’s perfect for drizzling.
Double the sauce if you like a saucier dish. If you’re serving this with rice or roasted veggies, you might want a little extra glaze to spoon over everything. It’s an easy way to boost flavour across your whole plate.
Can I use chicken thighs instead of breasts?
Yes, chicken thighs work well here too and will give you juicier results. Just keep in mind they might need an extra few minutes in the oven depending on their size. You can also cut them into smaller pieces to keep the cook time similar.
How long can I store this for meal prep?
You can store the cooked chicken and sauce in separate containers in the fridge for up to 4 days. It reheats easily, either in the microwave or in a pan with a splash of broth or water to loosen the sauce a little. The flavour actually gets better the next day, so it’s great for batch cooking.
Do I really need to boil the marinade before using it as a glaze?
Yes, if the marinade has touched raw meat, it needs to be boiled thoroughly to make it safe to eat. That said, boiling also reduces and thickens the sauce, which gives you a richer glaze. It’s a food safety must, but also a flavour boost.
That’s it! A simple, high-protein sweet miso chicken that’s great for weeknights or meal prep. Serve it with rice, toss it in a salad bowl, or pair it with roasted veggies, it’s flexible, flavourful, and super satisfying.
Hope you give it a try and make it part of your meal prep rotation.
✨Tag me on Instagram or Tiktok or DM me a photo if you make this recipe!
High Protein Sweet Miso Chicken
- Total Time: 0 hours
- Yield: 4 1x
Description
This easy Sweet Miso Chicken recipe is high in protein and perfect for meal prep. Juicy, flavourful, and oven-baked in under 30 minutes, with a sweet-savoury miso glaze you’ll want to drizzle on everything.
Ingredients
- 4 chicken breasts boneless
- 3 tbsp white miso – look for shiro miso
- 2 tbsp sake
- 2 tbsp mirin
- 1 tbsp maple syrup
- 1 tbsp vegetable oil
- 2 tsp sesame oil
- 1 tsp ginger, grated or finely chopped
- 1/4–1/2 cup low sodium chicken stock or water
- sesame seeds, chives or green onions to garnish
Instructions
- In a small bowl, combine the miso, sake, mirin, maple syrup, sesame oil and ginger. Stir to combine.
- Pour the marinade over the chicken and refrigerate at least 15 mins (ideally 1 hour if you have time). Reserve the marinade when you are done marinating the chicken (do not skip this step, we will reduce the marinade later to kill the bacteria)
- Preheat your oven to 450°F (235°C)
- Place chicken onto a baking pan lined with parchment or aluminum (remember to keep the marinade!)
- Bake chicken for 25 mins or until internal temp 165°F (75°C)
- While the chicken bakes, pour the marinade into a small sauce pan (there will be very little and it should be thick) and cook over medium heat. Bring it to a boil (bubbling, this will kill the bacteria).
- Add 1/4 to 1/2 cups (depending on how runny you want the sauce) of chicken stalk or water and mix well until combined. Bring to a boil.
- Let the chicken breast rest for a few minutes before slicing.
- Serve with hot rice, top with the sweet miso sauce, sesame seeds and green onions!
- Prep Time: 1 hr
- Cook Time: 30 mins
- Category: Dinner, Main Course
- Cuisine: Japanese
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