Say goodbye to boring lunches and stressful weeknight dinners! This Chicken Teriyaki Meal Prep recipe is your ticket to a week of delicious, healthy, and incredibly easy meals. We’ve crafted a simple yet flavorful homemade teriyaki sauce that perfectly coats tender chicken, paired with fluffy rice and crisp vegetables. This is more than just a recipe; it’s a strategy for reclaiming your time without sacrificing flavor.
Why This Chicken Teriyaki Meal Prep Recipe Is a Game-Changer
This isn’t just another chicken and rice dish. This recipe is specifically designed for meal prepping, ensuring every component stays fresh and delicious for days. The homemade sauce is the star—it’s perfectly balanced, free of preservatives, and miles better than any store-bought version. Plus, this entire meal is endlessly customizable to fit your tastes and what you have in the fridge.
We focus on simple techniques that guarantee success, from keeping your broccoli perfectly crisp to ensuring your chicken is juicy and flavorful even after reheating. It’s the perfect solution for anyone looking to eat healthier, save money, and simplify their weekly routine.
Ingredients for Success
A great meal starts with great ingredients. Here’s what you’ll need to assemble your delicious teriyaki bowls.
For the Chicken Teriyaki
- Boneless, Skinless Chicken Breasts: 2 lbs, cut into 1-inch cubes for quick, even cooking.
- Olive Oil: 1 tablespoon, for sautéing.
- Garlic: 2 cloves, minced.
- Ginger: 1 teaspoon, freshly grated.
For the Homemade Teriyaki Sauce
- Low-Sodium Soy Sauce: 1/2 cup, as the savory base.
- Honey: 1/4 cup, for a touch of natural sweetness. You can also use maple syrup.
- Rice Vinegar: 2 tablespoons, to add a bit of tang and balance.
- Sesame Oil: 1 teaspoon, for its distinct nutty aroma.
- Cornstarch: 1 tablespoon, mixed with 2 tablespoons of water to create a slurry for thickening.
For Assembling the Bowls
- Jasmine Rice: 2 cups, cooked according to package directions.
- Broccoli Florets: 4 cups, steamed or roasted until tender-crisp.
- Optional Garnishes: Sesame seeds, sliced green onions.
How to Make Chicken Teriyaki Meal Prep: A Step-by-Step Guide
Follow these simple steps to create your delicious and satisfying meal prep bowls. This process is streamlined to get you in and out of the kitchen efficiently.
Step 1: Make the Homemade Teriyaki Sauce
In a small saucepan, combine the low-sodium soy sauce, honey, rice vinegar, minced garlic, and grated ginger. Whisk together and bring to a simmer over medium heat. In a separate small bowl, mix the cornstarch with water to create a slurry. Slowly pour the slurry into the saucepan, whisking constantly until the sauce thickens enough to coat the back of a spoon. Remove from heat and set aside.
Step 2: Cook the Chicken
Heat olive oil in a large skillet or wok over medium-high heat. Add the cubed chicken and cook until it’s browned and cooked through, about 5-7 minutes. Drain any excess liquid from the skillet.
Step 3: Combine Chicken and Sauce
Pour about three-quarters of the prepared teriyaki sauce over the cooked chicken in the skillet. Stir well to ensure every piece is evenly coated. Let it simmer for 1-2 minutes, allowing the sauce to glaze the chicken beautifully.
Step 4: Prepare Your Vegetables and Rice
While the chicken is cooking, steam or roast your broccoli florets until they are bright green and tender-crisp. Cook your jasmine rice according to the package instructions. Preparing these components simultaneously is a huge time-saver!
Step 5: Assemble Your Meal Prep Bowls
Now for the fun part! Divide the cooked rice evenly among 4-5 meal prep containers. Top with the glazed teriyaki chicken and a generous portion of steamed broccoli. Drizzle any remaining teriyaki sauce over the bowls. Garnish with sesame seeds and sliced green onions if desired.
Expert Tips for Perfect Meal Prep
To ensure your meals are as good on day four as they are on day one, a little strategy goes a long way. First, allow all components to cool completely before sealing the containers. This prevents condensation, which can make your ingredients soggy. To keep the broccoli crisp, consider storing it in a separate compartment or adding it to the bowl just before reheating.
For a saucier experience throughout the week, reserve a little extra teriyaki sauce in a separate small container. You can drizzle it on after reheating to refresh the flavors.
Customizations and Variations
One of the best things about this Chicken Teriyaki Meal Prep is its versatility. You can easily swap chicken for shrimp, tofu, or even beef. If you enjoy different flavor profiles, consider trying our honey garlic salmon recipe as an alternative. Feel free to use brown rice or quinoa instead of white rice for a nutritional boost. Add other vegetables like bell peppers, carrots, or edamame to the mix for more color and nutrients.
Storing and Reheating Your Teriyaki Bowls
Store your assembled meal prep 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. If you prefer, you can also reheat the contents in a skillet over medium heat. For freezing, it’s best to freeze the chicken and rice, then add fresh steamed vegetables after reheating for the best texture.
Frequently Asked Questions (FAQs)
Yes, you can freeze it for up to 3 months. For the best texture, we recommend freezing the chicken and rice together. Steam and add the vegetables after reheating for optimal freshness and crunch.
The key is to let everything cool before sealing the containers. When you reheat, you can sprinkle a few drops of water over the rice or place a damp paper towel over the container to steam it back to a soft, fluffy texture.
When stored in airtight containers, this chicken teriyaki meal prep will stay fresh and delicious for up to 4 days in the refrigerator.
Absolutely! Homemade sauce allows you to control the sugar and sodium content, and it has a much fresher, more vibrant flavor without any artificial preservatives. Plus, it only takes about 5 minutes to make!
Broccoli is a classic choice because it holds up well. However, bell peppers, snap peas, carrots, and edamame are also fantastic and add great color and nutritional variety.
More Meal Prep Inspiration
Love the convenience of meal prepping? We have more ideas to keep your week interesting and delicious. Explore our other high-protein meal prep ideas to fuel your fitness goals. For another fantastic seafood option, be sure to check out our simple and healthy salmon and broccoli meal prep. And for a creamy, comforting dish, this creamy chicken pasta bake (coming soon) is a guaranteed winner.
The Perfect Chicken Teriyaki Meal Prep Recipe
Chicken Teriyaki Meal Prep: The Ultimate Guide for Busy Weeks
Ingredients
Equipment
Instructions
- In a small saucepan, combine the soy sauce, honey, rice vinegar, garlic, and ginger. Whisk and bring to a simmer. In a small bowl, mix cornstarch and water to make a slurry. Slowly pour the slurry into the saucepan, whisking constantly until the sauce thickens. Remove from heat.
- Heat olive oil in a large skillet over medium-high heat. Add the cubed chicken and cook until browned and cooked through, about 5-7 minutes.
- Pour three-quarters of the teriyaki sauce over the cooked chicken. Stir to coat and simmer for 1-2 minutes until the chicken is glazed.
- While chicken cooks, steam or roast broccoli florets and cook jasmine rice according to package directions.
- Divide rice among 4-5 meal prep containers. Top with teriyaki chicken and broccoli. Drizzle with remaining sauce and garnish with sesame seeds and green onions, if desired. Let cool completely before sealing.
Notes
Reheating: Vent the lid and microwave for 90-120 seconds, or until heated through.
Pro Tip: To keep broccoli extra crisp, store it separately and add it to the bowl just before reheating.
Share Your Creation!
We love seeing your take on our recipes! If you make this Chicken Teriyaki Meal Prep, let us know how it turned out in the comments below. Don’t forget to save this recipe and share it with your friends on Pinterest!
