Chicken Teriyaki Meal Prep Bowls
Sticky, glossy homemade teriyaki chicken with brown rice and broccoli. Four lunches ready in 30 minutes, with a sauce lighter than store-bought.
Store-bought teriyaki sauce is often loaded with sugar. This homemade version uses reduced-sodium soy sauce, a little honey, fresh ginger and garlic, and it thickens into a glossy glaze in just a few minutes.
Packed into containers with brown rice and broccoli, it makes a balanced lunch you will actually look forward to. Chicken thighs stay juicy when reheated, making them perfect for meal prep.
At a glance: this chicken teriyaki meal prep bowls serves 4, needs about 10 min of hands-on prep and 20 min of cooking, and provides roughly 470 calories and 37 g of protein per serving. It is naturally dairy-free.
Why you'll love this recipe
- Homemade sauce with less sugar
- Four balanced lunches in 30 minutes
- About 35 g of protein per bowl
- Reheats perfectly
About this teriyaki bowl
Teriyaki is a Japanese cooking technique in which food is grilled or pan-fried and glazed with a sauce of soy sauce, mirin and sugar. The name combines teri, meaning shine, and yaki, meaning grilled, a reference to the glossy finish.
Store-bought teriyaki sauces are often very sweet and thick. This homemade version uses reduced-sodium soy sauce, a modest amount of honey, rice vinegar, fresh ginger and garlic, thickened with cornstarch. It turns into a glossy glaze in minutes and coats juicy chicken thighs beautifully.
Packed with brown rice and broccoli, these bowls make balanced lunches or dinners that reheat well, so they are perfect for weekly meal prep.
Ingredient notes and substitutions
- Chicken thighs. Thighs stay juicy when reheated, making them ideal for meal prep. Breasts work but can dry out.
- Soy sauce. Reduced-sodium soy sauce keeps the glaze from being too salty. Use tamari for a gluten-free version.
- Honey. Honey sweetens and helps the glaze turn glossy. Maple syrup or brown sugar also work.
- Rice vinegar. It balances the sweetness with gentle acidity. A splash of mirin adds a more traditional flavor.
- Cornstarch. It thickens the sauce. Dissolve it in cold liquid to avoid lumps.
- Broccoli and brown rice. Broccoli adds fiber and color, and brown rice provides complex carbohydrates. Edamame, carrots or snap peas are good additions.
Equipment you'll need
- A large nonstick skillet
- A small bowl and whisk
- A steamer basket or microwave-safe bowl
- Four meal prep containers
How to make it, step by step
Mix the sauce
Whisk the soy sauce, honey, vinegar, ginger, garlic, cornstarch and water until smooth. Have it ready next to the stove.
Steam the broccoli lightly
Steam the broccoli until bright green and crisp-tender. Slightly undercooking it keeps it crisp when reheated.
Sear the chicken
Cook the chicken pieces in a hot pan until golden on the outside and cooked through. Searing adds flavor that the sauce alone cannot.
Glaze
Whisk the sauce again, pour it over the chicken and simmer for one to two minutes, stirring, until thick and glossy.
Pack the bowls
Divide the rice, broccoli and chicken among the containers, spoon over any remaining sauce and top with sesame seeds and green onions.
Recipe
Chicken Teriyaki Meal Prep Bowls
Japanese · Dinner · Dairy-Free · High-Protein
Ingredients
- 1 1/2 lb (680 g) boneless skinless chicken thighs, cut into bite-size pieces
- 1 tablespoon avocado oil
- 4 cups (520 g) broccoli florets
- 3 cups (550 g) cooked brown rice
- 1 tablespoon toasted sesame seeds
- 2 green onions, sliced
- Teriyaki sauce: 1/3 cup (80 ml) reduced-sodium soy sauce, 2 tablespoons honey, 1 tablespoon rice vinegar, 1 tablespoon grated ginger, 2 garlic cloves (grated), 1 tablespoon cornstarch, 1/3 cup (80 ml) water
Instructions
- Mix the sauce. Whisk all the teriyaki sauce ingredients together until the cornstarch dissolves.
- Steam the broccoli. Steam or microwave the broccoli for 3 to 4 minutes until bright green and crisp-tender. Set aside.
- Sear the chicken. Heat the oil in a large skillet over medium-high heat. Add the chicken in a single layer and cook for 5 to 6 minutes, turning once, until golden and cooked through.
- Glaze. Pour the sauce over the chicken and simmer for 1 to 2 minutes, stirring, until thick and glossy.
- Pack the bowls. Divide the rice, broccoli and chicken between four containers. Spoon over any extra sauce and sprinkle with sesame seeds and green onions.
Nutrition (estimated, per serving)
Nutrition values are estimates calculated from typical ingredient data and will vary with the exact products and quantities you use.
Tips for success
- Whisk the sauce again right before adding it, as the cornstarch settles.
- Slightly undercook the broccoli for meal prep so it stays crisp after reheating.
- Let the bowls cool before sealing to avoid condensation.
Troubleshooting
- The sauce is too thick. Stir in a little water until it reaches the right consistency.
- The sauce is too thin. Simmer it a little longer or add a little more cornstarch mixed with water.
- The sauce burned. Lower the heat when adding the sauce, as honey caramelizes quickly.
- The chicken is dry after reheating. Use thighs and add a splash of water before microwaving.
Variations
- Salmon teriyaki. Use salmon fillets and bake them with the glaze at 400°F (200°C) for 12 minutes.
- Tofu. Use extra-firm tofu, pressed and cubed.
- Lower carb. Use cauliflower rice instead of brown rice.
What to serve with it
Serve the bowls with a sprinkle of sesame seeds, sliced green onions and a drizzle of sriracha. A side of edamame or miso soup makes it more filling.
For a family dinner, serve the chicken over rice with stir-fried vegetables and let everyone add their own toppings.
Make ahead and storage
These bowls keep for four days in the fridge. The chicken and rice freeze for up to two months; add fresh broccoli when reheating if possible.
Refrigerate meal prep bowls for up to 4 days. Reheat for 2 minutes in the microwave with a splash of water.
Is it healthy?
Each bowl provides about 37 g of protein along with complex carbohydrates from brown rice and fiber from broccoli, making it a balanced, satisfying meal.
The homemade sauce contains much less sugar than many bottled teriyaki sauces, and reduced-sodium soy sauce helps keep the salt in check.
Nutrition information is an estimate for general guidance only and is not medical or dietary advice.
Frequently asked questions
Can I use chicken breast?
Yes. Cut it into even pieces and take care not to overcook it, as breast meat dries out faster when reheated.
How long does teriyaki sauce keep?
Uncooked sauce keeps in the fridge for up to 1 week. Shake well before using.
Can I freeze these bowls?
The chicken and rice freeze well for up to 2 months. Broccoli softens after freezing, so add fresh vegetables when reheating if possible.
Can I use chicken breast?
Yes. Cut it into even pieces and do not overcook it.
How long does the sauce keep?
Up to a week in the fridge.
Can I freeze these bowls?
Yes, for up to two months.
Can I make it with salmon?
Yes. Glaze salmon fillets with the sauce and bake at 400°F (200°C) for 12 minutes.
Can I make it with tofu?
Yes. Use crispy baked tofu and toss it in the warm sauce.
Is teriyaki chicken healthy?
This version is lower in sugar and sodium than most store-bought teriyaki.
What rice is best for teriyaki bowls?
Brown rice, jasmine rice or sushi rice.
Can I add vegetables to the sauce?
Yes. Stir-fry peppers, snap peas or carrots with the chicken.
How many calories are in a bowl?
About 470 calories per bowl.
Can I make it spicy?
Add chili flakes or sriracha to the sauce.
Do I need mirin?
No. Rice vinegar and honey give a similar balance.
Can I cook the chicken in the air fryer?
Yes. Air fry at 400°F (200°C) for 12 to 14 minutes, then toss with the warm sauce.
How do I keep meal prep rice from drying out?
Sprinkle a teaspoon of water over the rice before reheating and cover the container loosely. The steam softens the rice again.
Can I double the teriyaki sauce?
Yes. Keep the extra in a jar in the fridge for up to a week and use it for stir-fries, salmon or tofu.
What vegetables reheat best in meal prep bowls?
Broccoli, carrots, green beans, snap peas and edamame hold up well. Avoid leafy greens, which wilt.
Final thoughts
This chicken teriyaki meal prep bowls takes about 30 min from start to finish and serves 4. It is dairy-free and high-protein, and it is easy to adapt with the variations above. If you make it, adjust the seasoning to your taste and make a note of what you changed, so the next batch is exactly how you like it. Looking for more ideas? Browse all our dinner recipes or the full recipe index.