Chicken Teriyaki Meal Prep (Easy & Healthy)

Welcome to the ultimate guide to creating the most delicious and efficient Chicken Teriyaki Meal Prep you’ll ever try. If you’re looking for a way to guarantee healthy, flavorful lunches or dinners throughout the week, you’ve found it. This recipe is designed for busy people who don’t want to sacrifice taste for convenience. We’ll walk through a simple, homemade teriyaki sauce that blows store-bought versions out of the water, and show you how to assemble bowls that stay fresh and delicious for days.

Forget sad desk lunches. This is one of those easy chicken dinner recipes that transforms into a perfect grab-and-go meal.

Why This is the Best Chicken Teriyaki Meal Prep Recipe

There are countless meal prep recipes out there, but this one truly stands out. The secret is in the sauce—it’s a perfect balance of sweet and savory, made with simple pantry staples. Plus, the chicken is cooked to juicy perfection and paired with crisp, vibrant broccoli and fluffy rice. It’s a complete, balanced meal in one container.

This recipe is incredibly versatile and saves you so much time during the week. A little prep on Sunday sets you up for success. It’s a healthier and more affordable alternative to takeout.

Ingredients You’ll Need

We’re breaking down the ingredients into two simple parts: the chicken and veggies, and that irresistible homemade teriyaki sauce.

For the Chicken and Veggies

• Chicken Breasts: Boneless, skinless chicken breasts cut into 1-inch cubes are perfect for quick cooking.
• Broccoli Florets: Adds a pop of color, crunch, and essential nutrients.
• Jasmine Rice: The ideal fluffy base for your bowls. You can also use brown rice or quinoa.
• Olive Oil: For cooking the chicken and vegetables.
• Sesame Seeds & Green Onions: For garnish, adding flavor and a professional finish.

For the Homemade Teriyaki Sauce

• Soy Sauce: Use low-sodium soy sauce to control the saltiness.
• Honey: Adds a natural sweetness that balances the soy sauce. Maple syrup also works.
• Rice Vinegar: For a touch of acidity to brighten the flavors.
• Fresh Ginger: Grated fresh ginger provides a warm, zesty kick.
• Fresh Garlic: Minced garlic is a must for a savory depth of flavor.
• Cornstarch: To thicken the sauce to a perfect glaze-like consistency.

How to Make Chicken Teriyaki Meal Prep (Step-by-Step)

Ready to build your delicious bowls? Follow these simple steps for a flawless Chicken Teriyaki Meal Prep every time.

1. Cook the Rice: Start by cooking the jasmine rice according to the package instructions. This usually takes about 15-20 minutes.
2. Prepare the Sauce: While the rice cooks, whisk together the low-sodium soy sauce, honey, rice vinegar, grated ginger, and minced garlic in a small bowl. In a separate tiny bowl, mix the cornstarch with 2 tablespoons of water to create a slurry.
3. Cook the Chicken: Heat olive oil in a large skillet or wok over medium-high heat. Add the chicken pieces and cook until golden brown and cooked through, about 5-7 minutes.
4. Thicken the Sauce: Pour the teriyaki sauce mixture into the skillet with the chicken. Bring to a simmer. Stir in the cornstarch slurry and continue to cook for 1-2 minutes, stirring constantly, until the sauce has thickened and beautifully coats the chicken.
5. Steam the Broccoli: While the chicken cooks, lightly steam or blanch the broccoli florets for 2-3 minutes. You want them to be tender-crisp, not mushy. This helps them hold up better for meal prep.
6. Assemble the Bowls: Divide the cooked rice, teriyaki chicken, and steamed broccoli evenly among 4-5 meal prep containers. Let the bowls cool completely to room temperature before sealing.
7. Garnish and Store: Sprinkle with sesame seeds and sliced green onions. Seal the containers tightly and refrigerate for up to 4 days.

Tips for the Perfect Meal Prep Bowls

A few expert tips can elevate your meal prep game from good to great.

• Don’t Overcook the Veggies: Slightly undercooking your broccoli ensures it doesn’t become soggy when you reheat it.
• Cool Completely: Always let your food cool down before putting the lids on. This prevents condensation from forming, which can make your ingredients watery.
• Keep Sauce Separate (Optional): If you are particular about texture, you can store the teriyaki sauce in a small, separate container and drizzle it on after reheating.

Storage and Reheating Instructions

Proper storage is key to enjoying your meals all week long. Store your sealed containers in the refrigerator for up to 4 days. When you’re ready to eat, simply vent the lid and microwave for 90-120 seconds, or until heated through. You can also reheat the contents in a skillet over medium heat for a few minutes.

Meal Prep Variations

Want to mix things up? This recipe is incredibly adaptable.

• Protein Swap: This recipe works great with chicken thighs, shrimp, or even tofu. If you like salmon, try our Honey Garlic Salmon Bowls.
• Vegetable Additions: Feel free to add other vegetables like sliced bell peppers, carrots, snap peas, or edamame.
• Grain Options: Switch out the jasmine rice for brown rice, quinoa, or even cauliflower rice for a low-carb option. The concept is similar to this chicken and veggie rice bowl.

Frequently Asked Questions

The Best Chicken Teriyaki Meal Prep Recipe

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Chicken Teriyaki Meal Prep (Easy & Healthy)

This Chicken Teriyaki Meal Prep recipe is your key to a week of healthy, delicious, and easy meals. Featuring juicy chicken in a homemade teriyaki sauce with crisp broccoli and fluffy rice, it's better than takeout!

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Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Servings: 4 servings

Course: Dinner, Lunch, Main Course

Cuisine: American, Asian, Japanese

Calories: 550

Ingredients Equipment Method Nutrition Notes

Ingredients

  

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• 2 lbs boneless, skinless chicken breasts cut into 1-inch cubes
• 4 cups broccoli florets
• 1.5 cups jasmine rice uncooked
• 1 tbsp olive oil
• 1 tbsp sesame seeds for garnish
• 2 green onions sliced, for garnish
• 1/2 cup low-sodium soy sauce
• 1/4 cup honey
• 2 tbsp rice vinegar
• 1 tbsp fresh ginger grated
• 2 cloves garlic minced
• 1 tbsp cornstarch mixed with 2 tbsp water

Equipment

• 4 Meal Prep Containers
• 1 Large Skillet or Wok
• 1 Saucepan

Method

 

1. Cook the jasmine rice according to package directions.
2. While the rice cooks, whisk together soy sauce, honey, rice vinegar, ginger, and garlic in a small bowl. Create a cornstarch slurry by mixing cornstarch and 2 tbsp water in a separate small bowl.
3. Heat olive oil in a large skillet over medium-high heat. Add the cubed chicken and cook for 5-7 minutes, until golden and cooked through.
4. Pour the teriyaki sauce mixture over the chicken and bring to a simmer. Stir in the cornstarch slurry and cook for 1-2 minutes, stirring, until the sauce thickens.
5. Lightly steam or blanch the broccoli florets for 2-3 minutes until tender-crisp.
6. Assemble the meal prep bowls by dividing the rice, chicken, and broccoli among 4-5 containers. Allow them to cool completely.
7. Garnish with sesame seeds and sliced green onions before sealing the containers. Refrigerate for up to 4 days.

Nutrition

Calories: 550kcalProtein: 45gFat: 15gFiber: 5g

Notes

Tip 1: Don't overcrowd the pan when cooking the chicken to ensure it gets a nice golden-brown sear.
Tip 2: Ensure the bowls are completely cool before refrigerating to prevent condensation and sogginess.
Tip 3: You can substitute chicken thighs for breasts for an even juicier result.

Keyword chicken teriyaki,healthy chicken recipe,meal prep

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