There’s nothing like opening your fridge on a busy Wednesday to find a gorgeous teriyaki chicken meal prep bowl waiting for you—like a little gift from your past self. I started making these years ago when I was juggling work, workouts, and a social life, and honestly? They saved me from so many sad desk lunches. The secret is that homemade teriyaki glaze—just sweet enough, with that perfect sticky-savory balance that makes plain chicken feel exciting. Paired with nutty brown rice and crisp broccoli, these bowls are my go-to for high-protein, no-fuss meals that actually taste like I put in effort. Trust me, after one bite of that glossy chicken and toasted sesame seeds, you’ll be hooked.
Why You’ll Love These Teriyaki Chicken Meal Prep Bowls
Let me tell you why these bowls became my weekly staple—they’re the trifecta of easy, tasty, and good-for-you. Here’s what makes them magic:
- Weeknight superhero: Ready in 30 minutes flat—faster than delivery!
- Balance in a box: Protein-packed chicken, fiber-rich rice, and crunchy veggies make it a nutrition win (goodbye, 3pm slump).
- Your rules: Swap broccoli for snap peas, add extra chili—it’s your flavor playground.
- Meal prep gold: Stays fresh for days, so you’ve got lunches sorted. Bonus: looks Insta-worthy in those glass containers!
I make these when I need a reset—they’re as satisfying as my favorite Mediterranean steak bowl but with that sticky-sweet Asian twist I crave.
Ingredients for Teriyaki Chicken Meal Prep Bowls
Gathering the right ingredients is half the battle with meal prep, but don’t worry—this list keeps things simple while packing in flavor. I’ve made this recipe dozens of times, and these are the exact amounts that give me perfect results every time. Pro tip: measure everything before you start cooking—it makes the process so much smoother!
For the Teriyaki Sauce:
- 2 garlic cloves, finely grated (trust me, fresh makes all the difference!)
- 2 Tbsp fresh ginger, finely grated (none of that powdered stuff here)
- 1 Tbsp raw honey (maple syrup works too if you’re out)
- 1/4 cup low-sodium soy sauce (the base of that umami magic)
- 1/4 cup freshly squeezed orange juice (bottled works in a pinch, but fresh is brighter)
- 1/2 Tbsp cornstarch (our thickening hero)
For the bowls:
- 1.5 lbs skinless boneless chicken breasts or thighs, diced into 1-inch cubes (thighs stay juicier, just saying)
- 1 Tbsp sesame oil (that toasty aroma is everything)
- 4 cups broccoli florets (fresh gives the best crunch, but frozen works when you’re in a bind)
- 2 cups cooked brown rice or quinoa (I love the nuttiness of brown rice here)
- 1 Tbsp sesame seeds, to garnish (for that perfect finishing touch)
- 2 Tbsp sliced green onions (color and freshness!)
- 2 Tbsp sliced chili, or to taste (optional, but I always add it for a kick)
See? Nothing fancy—just good, fresh ingredients that come together beautifully. The sauce ingredients might already be in your pantry, which is why I love this recipe so much!
How to Make Teriyaki Chicken Meal Prep Bowls
Okay, let’s get cooking! I’ve made these bowls more times than I can count, and I’ve nailed down the steps to keep them foolproof. The key is multitasking—get that chicken sizzling while you whip up the sauce, and before you know it, you’ll have a week’s worth of delicious meals ready to go. Here’s exactly how I do it:
Step 1: Cook the Chicken
First, grab your favorite large skillet—I swear by my cast iron for that perfect sear—and heat it over medium-high. Add that glorious sesame oil and let it shimmer for about 30 seconds. Now toss in your cubed chicken (don’t overcrowd the pan!) and let it cook undisturbed for 2 minutes to get some color. Stir occasionally for another 3-4 minutes until the chicken is just cooked through (165°F if you’re using a thermometer). Pro tip: thighs will stay juicier if you’re nervous about drying out the meat!
Step 2: Prepare the Teriyaki Sauce
While the chicken cooks, whisk together all those sauce ingredients in a small bowl—yes, even the cornstarch! Once the chicken’s nearly done, pour the sauce right over it. Lower the heat to medium and let it bubble away for 3-5 minutes, stirring often, until it thickens enough to coat the back of a spoon. You’ll know it’s ready when it leaves a shiny trail when you drag a spatula through it. This is when my kitchen smells like heaven!
Now, assemble your bowls: fluffy rice first, then a pile of steamed broccoli (I like mine still slightly crisp), and top it all with that glossy teriyaki chicken. Finish with a sprinkle of sesame seeds, green onions, and chili slices if you like heat. Boom—you’ve just made lunch for the week that’s as good as my favorite chicken lo mein, but way healthier!
Tips for Perfect Teriyaki Chicken Meal Prep Bowls
After making these bowls every week for years, I’ve picked up some tricks that take them from good to “can’t-stop-eating” great. First, always steam your broccoli just until it’s bright green with a slight crunch—nobody likes mushy veggies by day three! If you’re like me and love heat, add extra chili slices or a drizzle of sriracha to individual portions so everyone gets their perfect spice level. Glass containers are my must-have—they keep flavors fresh and make reheating a breeze. And here’s my secret weapon: double the teriyaki sauce. Trust me, that extra sticky-sweet glaze makes every bite irresistible!
Storage and Reheating Instructions
Here’s the best part about these teriyaki chicken bowls—they actually get better as they sit! Store them in airtight containers (I’m obsessed with my glass ones) in the fridge for 3-5 days. When reheating, I pop mine in the microwave for 1-2 minutes, stirring halfway. If you’re fancy, warm them gently in a skillet with a splash of water to keep the chicken juicy. Pro tip: keep those sesame seeds and green onions separate until serving—they stay crisp and pretty that way!
Nutritional Information
Just a heads up—nutritional values are estimates and can vary based on your specific ingredients. That said, each of these teriyaki chicken meal prep bowls packs a satisfying nutritional punch: 380 calories, 35g protein to keep you full, 45g carbs (with 5g fiber!), and just 10g fat. It’s the kind of balance that fuels my busy days without weighing me down!
Frequently Asked Questions
Can I use frozen chicken for these meal prep bowls?
Absolutely! Just thaw it completely first—I like to leave mine in the fridge overnight. Pat it dry with paper towels before cooking so you get that nice sear instead of steaming. Frozen works in a pinch, but fresh chicken gives the best texture for that perfect teriyaki bite.
How can I make my bowls spicier?
Oh, I love this question! My go-to is adding extra sliced chilies or a drizzle of sriracha when serving. You could also mix a pinch of red pepper flakes into the teriyaki sauce while it simmers. For serious heat lovers, try adding a teaspoon of gochujang—it gives the most amazing spicy-sweet kick!
Can I substitute quinoa for the brown rice?
100% yes! I actually alternate between the two depending on what I have. Quinoa works beautifully here—just cook it according to package directions. It’s a great way to switch things up while keeping the meal prep bowls just as nutritious. If you love quinoa, you might also enjoy my rice with broccoli recipe for another easy grain bowl option.
How long do these bowls last in the fridge?
They stay fresh for 3-5 days when stored properly in airtight containers. I’ve found the chicken actually gets more flavorful by day two as the teriyaki sauce soaks in. Just give it a good stir before reheating to distribute all those delicious flavors!
More Healthy Meal Prep Ideas
Once you’ve mastered these teriyaki chicken bowls, why stop there? I’ve got a whole collection of meal prep favorites that make eating well ridiculously easy. My healthy tuna melt wraps are perfect for when you want something handheld and protein-packed. Or try my Mediterranean steak bowls—they’re just as colorful but with bolder spices. The best part? All these recipes taste amazing reheated, so you’ll never get bored with your lunches!
Print
Teriyaki Chicken Meal Prep Bowls
- Total Time: 30 min
- Yield: 4 servings 1x
- Diet: Low Calorie
Description
A balanced, high-protein meal prep recipe with teriyaki chicken, broccoli, and brown rice.
Ingredients
- 1.5 lbs skinless boneless chicken breasts or thighs, diced into 1-inch cubes
- 1 Tbsp sesame oil
- 4 cups broccoli florets, fresh or frozen
- 2 cups cooked brown rice or quinoa
- 1 Tbsp sesame seeds, to garnish
- 2 Tbsp sliced green onions
- 2 Tbsp sliced chili, or to taste
- For the Teriyaki Sauce:
- 2 garlic cloves, finely grated
- 2 Tbsp fresh ginger, finely grated
- 1 Tbsp raw honey
- 1/4 cup low-sodium soy sauce
- 1/4 cup freshly squeezed orange juice
- 1/2 Tbsp cornstarch
Instructions
- Heat 1 tablespoon of sesame oil in a large skillet over medium-high heat. Add chicken and cook for 4-5 minutes, stirring occasionally, until almost cooked through.
- Whisk all teriyaki sauce ingredients in a small bowl, then pour over the chicken.
- Lower heat and simmer for 3-5 minutes until the sauce thickens and coats the chicken.
- Steam broccoli until just tender, 5-8 minutes.
- Divide cooked brown rice among 4 glass containers, top with steamed broccoli and teriyaki chicken.
- Garnish with sesame seeds, chilies, and green onions.
- Refrigerate for 3-5 days and reheat before serving.
Notes
- Use fresh or frozen broccoli.
- Adjust chili to taste for spiciness.
- Store in airtight containers for freshness.
- Prep Time: 15 min
- Cook Time: 15 min
- Category: Dinner
- Method: Stovetop
- Cuisine: Asian
Nutrition
- Serving Size: 1 bowl
- Calories: 380
- Sugar: 8g
- Sodium: 450mg
- Fat: 10g
- Saturated Fat: 2g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 5g
- Protein: 35g
- Cholesterol: 85mg
Keywords: teriyaki chicken, meal prep, healthy dinner, high protein, Asian recipes