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Easy Flavor-Packed Teriyaki Chicken Meal Prep Bowls for Perfect Weekday Lunches

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A quick and easy teriyaki chicken meal prep bowl recipe ready in under 30 minutes, featuring juicy chicken thighs, fresh veggies, and a homemade teriyaki glaze that stays flavorful for up to four days.

Ingredients

Scale
  • 1.5 pounds boneless, skinless chicken thighs
  • 1/3 cup low sodium soy sauce
  • 2 tablespoons honey
  • 2 tablespoons rice vinegar
  • 3 cloves garlic, minced
  • 1 tablespoon fresh ginger, grated
  • 1 teaspoon sesame oil
  • 2 tablespoons vegetable oil
  • 2 cups broccoli florets (about 5.3 ounces)
  • 1 cup carrots, thinly sliced or julienned (about 4.2 ounces)
  • 1 cup bell peppers, sliced (about 4.6 ounces)
  • 3 cups cooked jasmine or basmati rice (about 21 ounces)
  • 2 stalks green onions, chopped
  • 1 tablespoon toasted sesame seeds (optional)

Instructions

  1. Cook the rice: Rinse 1.5 cups jasmine rice under cold water until clear. Combine with 3 cups water in a medium saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let sit covered for 10 minutes. Fluff with a fork.
  2. Prepare the teriyaki sauce: In a small bowl, whisk together soy sauce, honey, rice vinegar, minced garlic, grated ginger, and sesame oil. Set aside.
  3. Cook the chicken: Heat vegetable oil in a large skillet over medium-high heat. Pat chicken thighs dry and season lightly with salt and pepper. Cook chicken for 4-5 minutes per side until golden brown and cooked through (internal temperature 165°F). Remove and let rest for 5 minutes, then slice into strips.
  4. Glaze the chicken: Lower skillet heat to medium and pour in the teriyaki sauce. Simmer for 3-4 minutes until slightly thickened. Return sliced chicken to the pan and toss to coat evenly.
  5. Prepare the veggies: Steam broccoli, carrots, and bell peppers until crisp-tender (about 5 minutes) or roast at 400°F for 15 minutes with a drizzle of oil.
  6. Assemble the bowls: Divide cooked rice evenly among 4 meal prep containers. Top with glazed chicken and steamed veggies. Garnish with chopped green onions and toasted sesame seeds if desired.
  7. Store or serve: Let cool to room temperature before sealing containers. Refrigerate up to 4 days. Reheat gently in microwave for 2-3 minutes before eating.

Notes

If sauce is too thick after simmering, add a splash of water to loosen. Slice chicken just before glazing to keep it juicy. For low-carb option, swap rice for cauliflower rice. Use tamari instead of soy sauce for gluten-free. Veggies are best eaten within 2 days for texture. Freeze chicken and rice separately from veggies for best results.

Nutrition

Keywords: teriyaki chicken, meal prep, easy lunch, chicken thighs, homemade teriyaki sauce, healthy meal, quick dinner, weekday lunch

Find it online: https://cooksybite.com/easy-flavor-packed-teriyaki-chicken-meal-prep-bowls-for-perfect-weekday-lunches/