Teriyaki Chicken Meal Prep Bowls Tasty and Healthy Meal

November 28, 2025October 24, 2025 by Chef Elliot

Ingredients

Detailed Ingredients List

– 2 cups cooked brown rice

– 1 lb boneless, skinless chicken thighs, diced

– 1 cup broccoli florets

– 1 cup bell peppers, sliced (any color)

– 1 cup snap peas

– 1 tablespoon olive oil

– 1 tablespoon sesame oil

– ½ cup low-sodium teriyaki sauce

– 2 cloves garlic, minced

– 1 inch ginger, grated

– Sesame seeds for garnish

– Green onions, sliced for garnish

These ingredients come together to create a tasty and healthy meal. Brown rice provides a great base. Chicken thighs add protein and flavor. Fresh vegetables bring color and crunch. Teriyaki sauce gives it that sweet and savory kick. Olive oil and sesame oil add depth and richness to the dish.

Cooking Equipment Needed

You will need a few simple tools to make this dish:

– Large skillet

– Mixing bowl

– Measuring cups and spoons

– Knife and cutting board

– Meal prep containers

Having these items ready makes cooking smooth and easy.

Nutritional Information per Serving

Each serving contains:

– Calories: 450

– Protein: 30g

– Carbohydrates: 50g

– Fat: 15g

– Fiber: 5g

This meal is balanced and nutritious. It offers lean protein, healthy fats, and plenty of veggies. Enjoy these meal prep bowls for a healthy boost any day of the week.

Step-by-Step Instructions

Marinating the Chicken

Start by taking a mixing bowl. Add the diced chicken thighs, minced garlic, and grated ginger. Pour in half of the teriyaki sauce. Mix it well, so every piece gets coated. Cover the bowl and let it sit for at least 30 minutes. If you have more time, marinate it overnight in the fridge. This makes the chicken juicy and full of flavor.

Cooking the Chicken

Next, heat a large skillet over medium-high heat. Add both olive oil and sesame oil. Once the oils are hot, add the marinated chicken. Cook it for about 6 to 8 minutes. Stir the chicken until it turns brown and is fully cooked. This step is key for a tasty meal.

Sautéing the Vegetables and Assembling the Bowls

After the chicken is done, take it out and set it aside. In the same skillet, toss in the broccoli, bell peppers, and snap peas. Stir-fry these veggies for about 5 to 7 minutes. You want them to be tender but still crisp. Then, pour in the rest of the teriyaki sauce. Cook for another 2 minutes, mixing everything well.

Now, it’s time to assemble! Take your cooked brown rice and divide it into meal prep containers. Top each container with the teriyaki chicken and sautéed vegetables. For a finishing touch, sprinkle sesame seeds and sliced green onions on top. This makes your bowls look great and adds extra flavor!

Tips & Tricks

Best Practices for Marinating

Marinating is key for flavor. Use a bowl to mix the chicken, garlic, ginger, and half of the teriyaki sauce. Cover it and let it sit for at least 30 minutes. For best results, marinate the chicken overnight in the fridge. This makes the chicken juicy and tasty.

Cooking Tips for Perfect Chicken

Heat a large skillet on medium-high. Add olive oil and sesame oil. When the oil is hot, add the marinated chicken. Cook for 6-8 minutes until it is brown and cooked through. Stir often to avoid sticking. Use a meat thermometer to check. The chicken should reach 165°F.

How to Achieve Tender-Crisp Vegetables

To get tender-crisp vegetables, cook them over medium-high heat. Add the broccoli, bell peppers, and snap peas to the same skillet after the chicken. Stir-fry for about 5-7 minutes. They should be bright in color and slightly firm. Pour in the rest of the teriyaki sauce and mix well. This adds flavor and keeps the veggies crunchy.

Variations

Alternative Proteins

You can switch up the protein in your teriyaki chicken meal prep bowls. Try using tofu for a plant-based option. Tofu absorbs flavors well, making it a tasty choice. Salmon also works great. Its rich taste pairs nicely with teriyaki sauce. If you prefer beef, use thin strips of flank steak. Whichever protein you choose, make sure to marinate it just like the chicken.

Vegetable Substitutes

Feel free to mix in different veggies. Instead of broccoli, use green beans or asparagus. Carrots add a nice crunch and color, too. If you want a sweeter taste, try using sliced zucchini or corn. The key is to keep veggies fresh and colorful. Aim for a variety that excites your taste buds!

Different Sauces and Seasonings

While teriyaki sauce is classic, you can get creative! Try a honey soy sauce for added sweetness. A spicy sriracha sauce can give your meal a kick. You might even try a peanut sauce for a nutty flavor. Don’t forget to add herbs like cilantro or basil for extra aroma. These changes can turn a simple dish into something special!

Storage Info

How to Properly Store Meal Prep Bowls

After you make your teriyaki chicken meal prep bowls, let them cool down. This step helps keep your food safe. Once cool, place the bowls in airtight containers. Seal them tightly to lock in freshness. Make sure to label each container if you plan to store multiple meals. This way, you’ll know what’s inside.

Reheating Instructions

When it’s time to eat, take a bowl from the fridge. You can heat it in the microwave. Cover the bowl with a microwave-safe lid or a plate. Heat it for about 2-3 minutes. Stir halfway to ensure even heating. If you want to use the stove, you can heat it in a pan over medium heat. Add a splash of water to keep the rice moist.

Shelf Life and Best By Recommendations

Your teriyaki chicken meal prep bowls can last up to 4 days in the fridge. Be sure to eat them within that time for best taste and safety. If you need to store them longer, consider freezing them. They can stay good in the freezer for up to 3 months. Just remember to thaw them in the fridge before reheating.

FAQs

Can I use chicken breast instead of thighs?

Yes, you can use chicken breast instead of thighs. Chicken breast is leaner and cooks faster. It may be less juicy than thighs, but it still works well. Just make sure to cut the chicken into small pieces. This helps it cook evenly and stay tender.

How long can I keep teriyaki chicken meal prep bowls in the fridge?

You can keep teriyaki chicken meal prep bowls in the fridge for up to four days. Store them in airtight containers to keep them fresh. When you’re ready to eat, just heat them in the microwave. This makes for an easy and quick meal.

What side dishes pair well with teriyaki chicken meal prep bowls?

Teriyaki chicken meal prep bowls go well with many side dishes. Here are a few great options:

– Steamed edamame

– Cucumber salad

– Miso soup

– Asian slaw

– Fried rice

These sides add variety and complement the flavors of the teriyaki chicken well. Enjoy mixing and matching for a fun meal!

You learned about making delicious teriyaki chicken meal prep bowls. We covered key ingredients, cooking steps, and tips for perfect results. You can customize with different proteins and vegetables. I shared storage tips to keep your meals fresh.

These bowls are a great way to eat healthy and save time. Enjoy creating your own tasty variation