Hi friends, Sarah here đ If youâve been looking for a meal prep recipe thatâs quick, flavorful, and makes your week easier, these Teriyaki Chicken Bowls are it. Think tender chicken glazed in a homemade teriyaki sauce, fluffy rice (or quinoa), and colorful veggiesâall packed neatly into ready-to-go containers.
This is the kind of recipe that takes about 35 minutes on a Sunday and saves you from boring or overpriced lunches all week. Letâs get into it!
Why Youâll Love This Recipe
âď¸ Perfect for meal prepâlasts 4â5 days in the fridge
âď¸ High-protein and balanced
âď¸ Naturally gluten-free & dairy-free
âď¸ Easy to customize (swap proteins, change up veggies, go low-carb)
Ingredients Youâll Need
For the Chicken Bowls
- 1.5 lbs chicken breasts, diced (or thighs if you prefer juicier pieces)
- 1.5 tbsp sesame oil, divided
- 4 cups frozen stir-fry vegetables (any blend you likeâbroccoli, peppers, snap peas)
- 2 cups cooked brown rice (or quinoa for extra protein)
- 1 tbsp sesame seeds, toasted, for garnish
Homemade Teriyaki Sauce (~1 cup)
- 2 garlic cloves, minced
- 2 tbsp fresh ginger, grated
- 1.5 tbsp honey (or maple/agave for vegan)
- â cup coconut aminos (or Âź cup soy sauce + 1 tbsp water)
- ½ cup low-sodium chicken or vegetable broth
- ½ tbsp gluten-free flour (or 1 tbsp cornstarch/arrowroot)
đĄ Pro Tips:
- Coconut aminos = milder, less salty, gluten-free.
- For extra flavor, add 1 tbsp sriracha or a splash of rice vinegar.
- Want tropical vibes? Stir in ½ cup pineapple chunks.
Step-by-Step Instructions
1. Make the Teriyaki Sauce
Whisk garlic, ginger, honey, coconut aminos, and broth in a small pot. Bring to a simmer. Mix flour with 1 tbsp cold water, whisk it in, and cook until the sauce thickens (1â2 minutes). Set aside.
2. Cook the Chicken
Heat 1 tbsp sesame oil in a large skillet over medium-high. Pat chicken dry, then sear 3â4 minutes per side until golden and fully cooked (165°F). Add the teriyaki sauce and stir until the chicken is coated and glossy.
3. Stir-Fry the Veggies
Heat remaining ½ tbsp sesame oil in another pan. Add veggies (frozen is fine straight from the bag). Stir-fry 5â6 minutes until crisp-tender.
4. Assemble the Bowls
Divide rice into 4 meal prep containers. Top with chicken and sauce, then veggies. Sprinkle with sesame seeds. Let cool completely before sealing the lids.
Storage & Meal Prep Tips
- Fridge: Keeps 4â5 days in airtight containers.
- Freezer: Best to freeze chicken + rice together, then add fresh veggies after reheating.
- Reheat: Microwave 1â2 minutes. Add a splash of water if rice feels dry.
Variations Youâll Love
- Protein Swap: Try shrimp (3 minutes cook time) or crispy tofu.
- Low-Carb: Use cauliflower rice or zucchini noodles.
- Extra Greens: Toss spinach or kale into the hot pan at the end.
- Spicy Kick: Stir chili paste into the sauce or drizzle sriracha on top.
FAQs
Q: How long do these bowls last in the fridge?
Up to 5 days when stored properly.
Q: My sauce is too thin. How do I fix it?
Simmer longer, or whisk ½ tsp cornstarch with 1 tbsp cold water and stir it in.
Q: Can I freeze these bowls?
Yes! Just freeze chicken + rice, then add fresh veggies after reheating for best texture.
Q: Why did my chicken turn rubbery?
Overcooking. Pull it off heat once it reaches 165°Fâit will keep cooking a bit in the sauce.
Nutrition (Per Bowl)
430 calories | 36g protein | 14g fat | 32g carbs
(Estimates with brown riceâvalues change with swaps.)
Printable Recipe Card
Meal Prep Teriyaki Chicken Bowls
Prep: 15 min | Cook: 20 min | Total: 35 min | Yield: 4
Ingredients
- 1.5 lbs chicken breasts, diced
- 1.5 tbsp sesame oil, divided
- 4 cups frozen stir-fry veggies
- 2 cups cooked brown rice or quinoa
- 1 tbsp sesame seeds
Teriyaki Sauce:
- 2 garlic cloves, minced
- 2 tbsp ginger, grated
- 1.5 tbsp honey
- â cup coconut aminos
- ½ cup broth
- ½ tbsp gluten-free flour
Instructions
- Simmer sauce ingredients until thickened.
- Sear chicken, then coat with teriyaki sauce.
- Stir-fry veggies until crisp-tender.
- Assemble bowls with rice, chicken, veggies, and sesame seeds.
Meal prep doesnât have to be boring. These Teriyaki Chicken Bowls are proof that with a little planning, you can eat something fresh, flavorful, and balanced every day of the week.
Cook once, and your future self will thank you. đ
âSarah
