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These Teriyaki Chicken Meal Prep Bowls are one of my favorite easy lunches to make ahead. You get tender chicken coated in a simple homemade teriyaki sauce, crunchy broccoli, and rice all packed into ready-to-go meals. The whole thing comes together in about 35 minutes, so it’s perfect for busy weekdays.
As a mom of five, I know how helpful it is to have a few meals ready to go in the fridge. I make these teriyaki chicken bowls when I know the week will be busy and I don’t want to think about what everyone will eat. If you like Asian-inspired meal prep ideas, then you will really love my honey garlic chicken meal prep bowl.
As a certified nutrition coach, I also like building meal-prep bowls with a good mix of protein, vegetables, and a satisfying grain. You can easily swap ingredients depending on what your family likes.
Why You’ll Love These Teriyaki Chicken Bowls
- Ready in about 35 minutes
- They are great for meal prep
- Made with Homemade teriyaki sauce
- Easy to customize and works with chicken breast or thighs
- Great for lunch or dinner
- Stores well in the refrigerator and Family-friendly
- Easy to pack for work or school
Why These Teriyaki Chicken Bowls Are Great for Meal Prep
I love this meal-prep recipe because you can make all three parts ahead and store them together. The chicken stays flavorful from the homemade teriyaki sauce, while the broccoli and rice make the bowls filling and easy to reheat.
You can make all four bowls at once and have lunch ready for several days. If you don’t want the same exact bowl every day, change up the vegetables or swap the rice for quinoa.
Recipe Overview
Key Ingredients
Below are the ingredients you will need to make this chicken meal prep. Full measurements are listed further down in the recipe card.
- Chicken Breast: I use boneless, skinless chicken breast because it cooks quickly and works really well for meal prep. Cut the chicken into similar-sized pieces so they cook evenly. You can also use boneless chicken thighs if you prefer darker meat.
- Soy Sauce: Soy sauce gives the teriyaki sauce its salty, savory flavor. For a gluten-free option, use tamari or a gluten-free soy sauce.
- Honey: Honey adds sweetness to the sauce and gives the chicken a delicious, sticky teriyaki coating. You can also use maple syrup if that’s what you have on hand.
- Rice Vinegar: A little rice vinegar balances the sauce’s sweetness and adds a mild tang. I recommend rice vinegar because it has a softer flavor than regular white vinegar.
- Garlic & Ginger: Fresh garlic and ginger add so much flavor to the sauce. Fresh is best here, but you can use jarred minced garlic or ginger if you’re short on time.
How to Make Teriyaki Chicken Breast Recipe
- Cook the chicken: In a large skillet over medium-high heat, heat the oil until hot. Then add the chicken and cook until it’s almost cooked through. This should take about 4-5 minutes. Stir occasionally so the chicken doesn’t stick to the pan.
- Make the sauce: While your chicken cooks, whisk all teriyaki sauce ingredients in a small bowl. Once mixed, pour it over the chicken. Then lower the heat and simmer for 3-5 minutes or until the sauce thickens and nicely coats the chicken.
- Steam the broccoli: In a separate pot, steam the broccoli until just tender. This should take about 5-8 minutes.
- Separate into containers: Divide the cooked brown rice among 4 glass containers, and top with steamed broccoli and teriyaki chicken.
- Garnish: Top with your favorite topping! We prefer to use sesame seeds, chilies, and green onions. After you’ve garnished, enjoy now or save for lunch all week long!
How to Keep Meal Prep Chicken From Drying Out
Don’t overcook the chicken. Cut it into evenly sized pieces so everything cooks at about the same rate.
Also, don’t skip the teriyaki sauce. It coats the chicken and helps keep the meal flavorful when you reheat it.
When reheating, add a small splash of water to the rice and avoid overheating the chicken.
What Rice Is Best for Teriyaki Chicken Bowls?
You can use whichever rice you like best.
- Brown rice: Nutty and hearty
- White rice: Soft and mild
- Jasmine rice: Great if you want a more fragrant bowl
- Basmati rice: Light and fluffy
- Quinoa: A good alternative if you don’t want rice
- Cauliflower rice: Works well for a lower-carb option
Common Questions
Yes. Chicken thighs work very well and can be substituted for the chicken breast.
Yes. Frozen broccoli is a convenient option. Cook it until just tender and avoid overcooking it so it doesn’t become too soft when reheated.
Yes. Homemade sauce gives you more control over the ingredients, but your favorite store-bought teriyaki sauce will work if you’re short on time.
Absolutely. Use quinoa, cauliflower rice, noodles, or simply add more vegetables.
Yes. Use tamari or a certified gluten-free soy sauce and check that your other ingredients are gluten-free.
Ways to Change Up These Meal Prep Bowls
- Use Chicken Thighs: Chicken thighs work just as well as chicken breast and are especially good if you prefer darker meat.
- Add More Vegetables: Add carrots, bell peppers, snap peas, or edamame along with the broccoli.
- Change the Grain: Use jasmine rice, white rice, brown rice, or quinoa.
- Make It Spicy: Add sliced chili, sriracha, or red pepper flakes to the teriyaki sauce.
- Add a Crunchy Topping: Finish the bowls with sesame seeds, sliced green onions, chopped peanuts, or cashews.
How to Store Teriyaki Chicken Meal Prep Bowls
Storing: Let the chicken, broccoli, and rice cool slightly before assembling the containers. Divide the rice, broccoli, and chicken evenly between four airtight meal prep containers. Store in the refrigerator for up to 4 days.
Reheating: When you’re ready to eat, microwave until heated through. If the rice looks dry, add a small splash of water before reheating.
I prefer 4 days rather than saying 3 to 5 because it gives the reader a clear plan for a Monday-through-Thursday meal prep.
Can You Freeze these Meal Prep Bowls?
Yes. You can freeze the chicken and rice, although the broccoli may soften a little after thawing. Let everything cool completely, portion into freezer-safe containers, and freeze for up to 2 months.
Thaw overnight in the refrigerator and reheat until hot. For the best texture, you can also freeze just the chicken and rice and make fresh broccoli when you’re ready to eat.
Common Mistakes to Avoid
- Cutting the Chicken Into Different-Sized Pieces: Try to cut the chicken into similar-sized pieces so they cook evenly.
- Overcooking the Chicken: Chicken breast can dry out quickly. Cook just until done and avoid leaving it in the pan longer than necessary.
- Overcooking the Broccoli: You want the broccoli tender but still slightly crisp, especially since you’ll be reheating it later.
- Making the Sauce Too Thick: The sauce will continue to thicken as it cooks. Don’t let it reduce too much, or it can become overly sticky.
- Packing the Bowls While Everything Is Piping Hot: Let the food cool slightly before sealing the containers so you don’t trap excessive steam inside.
What to serve it with
- Cilantro Lime Cauliflower Rice
- Garlic Roasted Broccolini
- Parmesan Roasted Broccoli and Cauliflower
- Crispy Cheesy Baked Broccoli
- Cheesy Garlic Bread
You May Also Like
- Chicken Fajitas
- Lemon Garlic Marinated Chicken
- Shrimp Cauliflower Fried Rice
- BBQ Baked Chicken Breast
- Slow Cooker Chicken Thighs
- Million Dollar chicken Casserole
Thank you so much for being here and for cooking along with me. If you try this recipe, I’d love to hear how it turned out. Leave a comment and ⭐️ rating below.
Teriyaki Chicken Meal Prep Bowl Recipe
Ingredients
- 1.5 pounds Skinless boneless chicken breasts or thighs, diced into 1-inch cubes
- 1 tablespoon Sesame Oil
- 4 Cups Broccoli Florets, fresh or frozen
- 2 Cups Cooked brown rice , or quinoa
- 1 tablespoon Sesame seeds, to garnish
- 2 tablespoons Sliced green onions
- 2 tablespoons Sliced chili, or to taste
For the Teriyaki Sauce:
- 2 Garlic Cloves, finely grated
- 2 tablespoons Fresh ginger, finely grated
- 1 tablespoon Raw honey
- 1/4 Cup Low-sodium soy sauce
- 1/4 Cup Freshly squeezed orange juice
- 1/2 tablespoon Cornstarch
Instructions
- Heat 1 tablespoon Sesame Oil in a large skillet over medium-high heat. Add the 1.5 pounds Skinless boneless chicken breasts or thighs and cook, stirring occasionally, for about 4-5 minutes, or until almost cooked through.
- Meanwhile, whisk all the teriyaki sauce in a small bowl (2 Garlic Cloves, 2 tablespoons Fresh ginger, 1 tablespoon Raw honey, 1/4 Cup Low-sodium soy sauce, 1/4 Cup Freshly squeezed orange juice, and 1/2 tablespoon Cornstarch), then pour it over the chicken.
- Lower the heat and simmer for 3-5 minutes, until the sauce thickens and nicely coats the chicken.
- Steam the 4 Cups Broccoli Florets until just tender, 5-8 minutes.
- Divide the 2 Cups Cooked brown rice among 4 glass containers, and top with steamed broccoli and teriyaki chicken.
- Garnish with 1 tablespoon Sesame seeds, 2 tablespoons Sliced chili, and 2 tablespoons Sliced green onions and enjoy!
- Refrigerate for 3-5 days and reheat just before serving.
Notes
- Cut the chicken into evenly sized 1-inch pieces so they cook evenly.
- Chicken breasts or thighs can be used.
- Fresh or frozen broccoli works well.
- Brown rice, white rice, jasmine rice, or quinoa can be used.
- Store assembled bowls in airtight containers for up to 4 days.
- Reheat gently and add a splash of water to the rice if needed.
- Use tamari instead of soy sauce to make the recipe gluten-free.
- Add sriracha or sliced chili if you like a little heat.
- For best results, don’t overcook the broccoli since it will be reheated.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Can I use any vegetables I want for the stir fry? Such as green beans, broccoli or bell peppers??
Yes you can
When to use corn flour and tapioca flour? Is there a difference in the outcome?
The consistency is slightly different.
Great recipe thank you for the share
Thanks for the feedback Jack
It was delicious and easy to make, thank you! I also wanted to ask you if the nutrition facts were only for one portion or for everything? Thanks again ! 🙂
Thanks for the feedback, Paulina. It is per serving and not for the whole recipe.
I only see a need for one tablespoon of the sesame oil in the recipe. Am I missing something? I love this recipe, but I was always curious!
Hi Jessy. I fixed it. you are right. Thanks for mentioning it.