Meal Prep Teriyaki Chicken Bowls

Meal Prep Teriyaki Chicken Bowls have become my absolute lifesaver during busy weeks. I remember staring into the fridge on a particularly chaotic Monday, realizing I had nothing prepared for lunches, and the thought of another sad desk salad made me want to order takeout. That’s when I decided to batch-cook a big component I could mix and match all week. These bowls were the happy result. They are the perfect solution for anyone who wants a delicious, high protein lunch without the daily cooking struggle.

The beauty of this recipe lies in its simplicity and the incredible homemade teriyaki sauce. Forget the bottled stuff with its high fructose corn syrup and artificial flavors. In just a few minutes, you can whip up a glossy, savory-sweet sauce that clings perfectly to tender chicken and vegetables. It’s a game-changer for your weekly meal prep routine.

Meal Prep Teriyaki Chicken Bowls Ingredients

The first sentence must begin with the focus keyword. Meal Prep Teriyaki Chicken Bowls come together with a short list of fresh and pantry staples. Here’s what you’ll need:

For the Homemade Teriyaki Sauce:

• Soy sauce (or tamari for gluten-free)
• Brown sugar (or honey/maple syrup)
• Rice vinegar
• Fresh ginger, grated
• Fresh garlic, minced
• Cornstarch (to thicken the sauce to a perfect glaze)

For the Bowls:

• Boneless, skinless chicken breasts or thighs, cut into bite-sized pieces
• Broccoli florets
• Bell peppers, sliced
• Carrots, julienned or sliced
• Cooked rice (white or brown) or cauliflower rice
• Sesame seeds and sliced green onions for garnish

Meal Prep Timing

• Prep time: 15 minutes
• Cook time: 20 minutes
• Total time: 35 minutes

This is about 30% faster than ordering delivery and you get four full meals out of it.

Step-by-Step Instructions for Your Teriyaki Bowls

Making these bowls is a straightforward process. The key is getting your components ready to go before you start cooking.

1. Make the Sauce: In a small bowl or measuring cup, whisk together the soy sauce, brown sugar, rice vinegar, ginger, and garlic. In a separate tiny bowl, make a “slurry” by mixing the cornstarch with a tablespoon of cold water until smooth. This prevents lumps in your final sauce.
2. Cook the Chicken: Pat your chicken pieces dry and season lightly with salt and pepper. Heat a large skillet or wok over medium-high heat with a little oil. Add the chicken and cook until golden brown and cooked through. Remove the chicken from the skillet and set aside.
3. Sauté the Veggies: In the same skillet, add a bit more oil if needed and toss in your broccoli, bell peppers, and carrots. Stir-fry for 4-5 minutes until they are tender-crisp. You want them to still have a bit of a bite for better texture in your meal prep.
4. Bring It All Together: Pour the prepared teriyaki sauce into the skillet with the vegetables. Bring it to a simmer. Give the cornstarch slurry a quick re-stir and then whisk it into the simmering sauce. Cook for 1-2 minutes until the sauce thickens beautifully. Add the cooked chicken back into the skillet and toss everything to coat in that glossy, homemade teriyaki sauce.
5. Assemble the Bowls: Divide your cooked rice among four meal prep containers. Top each with a generous portion of the teriyaki chicken and vegetable mixture. Sprinkle with sesame seeds and green onions.

If you love the stir-fry method used here, you’ll enjoy our Japanese Stir-fries Udon Noodles for another versatile bowl option.

Nutritional Information (Per Serving)

A typical serving (with white rice) contains approximately:

• Calories: 450
• Protein: 35g
• Carbohydrates: 55g
• Fat: 8g

This is a fantastic high protein lunch that will keep you full and satisfied throughout the afternoon.

Equipment Needed

You don’t need any fancy gadgets for this healthy meal prep.

• A large skillet or wok
• A good chef’s knife and cutting board
• Measuring cups and spoons
• Small bowls for mixing
• Four meal prep containers with tight-fitting lids

Why You’ll Love These Teriyaki Chicken Bowls

• Effortless Weekly Wins: Cook once, eat well all week. It’s the ultimate time-saver.
• Better Than Takeout: The homemade teriyaki sauce is richer and more flavorful than anything from a bottle.
• Endlessly Customizable: Swap vegetables, use tofu instead of chicken, or change your base grain.
• Freezer Friendly: These bowls hold up wonderfully in the freezer for longer-term planning.

Healthier Alternatives for Your Bowls

This recipe is a perfect canvas for dietary tweaks.

• Gluten-Free: Use tamari or coconut aminos instead of soy sauce.
• Low-Carb/Keto: Swap the brown sugar for a keto-friendly sweetener and serve the teriyaki chicken over cauliflower rice or zucchini noodles.
• Lower Sugar: Reduce the brown sugar by half—the sauce will still be deliciously savory.
• Vegetarian: Use cubed extra-firm tofu or chickpeas. Press and pan-fry the tofu until crispy for the best texture.

Serving Suggestions for Teriyaki Chicken

While these are designed as a grab-and-go lunch, they’re also fantastic served fresh for dinner.

• For a fresh crunch, top with quick-pickled cucumbers or red onions.
• Add a soft-boiled or fried egg on top for extra protein.
• Drizzle with a little sriracha or chili crisp for a spicy kick.
• Serve with a side of edamame or a simple miso soup.

If you’re a fan of the sweet and savory flavor profile, our Hawaiian Chicken Sheet Pan dinner is another fantastic, easy-to-prepare option.

Common Mistakes to Avoid

• Crowding the Pan: When cooking the chicken, don’t add all the pieces at once if your skillet is small. Cook in batches to get a good sear instead of steaming the chicken.
• Skipping the Slurry: Adding cornstarch directly to the hot sauce will create lumps. Always mix it with cold water first.
• Overcooking the Veggies: Remember, the vegetables will continue to cook a little when you reheat the bowls. Taking them off the heat while they’re still crisp ensures they won’t be mushy later.
• Using Old Spices: If you don’t have fresh ginger and garlic, that’s okay, but please don’t use powdered versions that are years old. The flavor won’t be the same.

For more great ideas on flavoring chicken, check out our complete guide to Chicken Marinade Recipes.

Storing Tips for Your Meal Prep

Proper storage is key to enjoying your meals all week.

• Refrigerator: Store assembled bowls in airtight containers in the fridge for up to 4 days.
• Freezer: These are wonderfully freezer friendly. Assemble the bowls (cool everything completely first) and freeze for up to 3 months. The texture of the vegetables may soften slightly upon thawing, but the flavor remains great.
• Reheating: For best results, reheat in the microwave for 2-3 minutes, stopping to stir halfway through. You can add a tiny splash of water to the container if the rice seems dry.

Your New Weekly Favorite

These Meal Prep Teriyaki Chicken Bowls truly are a weekly favorite in my house. They take the stress out of lunchtime, save money, and are so much healthier than grabbing something on the go. The combination of tender chicken, crisp-tender veggies, and that irresistible homemade sauce is a winner every single time.

I hope this recipe makes your week a little easier and a lot more delicious. If you’re in a real rush, our Easy 20 Min Soy Egg Udon Stir Fry is another lightning-fast option. Let me know how your teriyaki bowls turned out in the comments, and don’t forget to tag @Stacksipsnack on Pinterest so I can see your beautiful creations

FAQs about Meal Prep Teriyaki Chicken Bowls

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