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A close-up view of a single chicken teriyaki meal prep bowl, showing juicy chicken glazed in homemade teriyaki sauce.
FL Recipes

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
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Dinner, Lunch, Main Course
Cuisine: American, Asian, Japanese
Calories: 550
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 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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