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Easy Flavor-Packed Teriyaki Chicken Meal Prep Bowls for Healthy Lunches

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A quick and easy teriyaki chicken meal prep bowl recipe featuring juicy chicken thighs, homemade teriyaki sauce, steamed rice, and fresh veggies. Perfect for healthy lunches that stay flavorful for days.

Ingredients

Scale
  • 1.5 pounds boneless skinless chicken thighs (can substitute chicken breasts)
  • 1/3 cup low-sodium soy sauce
  • 1/4 cup brown sugar
  • 3 cloves garlic, minced
  • 1 tablespoon fresh ginger, grated
  • 2 tablespoons rice vinegar
  • 1 tablespoon honey
  • 1/4 cup water
  • 1 tablespoon cornstarch mixed with 2 tablespoons water
  • 1 teaspoon sesame oil
  • 3 cups cooked jasmine or basmati rice
  • 2 cups steamed broccoli florets
  • 1 cup shredded carrots
  • 2 stalks sliced green onions
  • 1 tablespoon toasted sesame seeds

Instructions

  1. Rinse 1.5 cups jasmine or basmati rice under cold water until water runs clear. Combine rice with 3 cups water in a rice cooker or pot. Cook according to your device’s instructions or bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let steam with lid on for 10 minutes. Fluff with a fork and set aside.
  2. In a bowl, whisk together soy sauce, brown sugar, minced garlic, grated ginger, rice vinegar, honey, and water until sugar dissolves.
  3. In a small bowl, stir cornstarch into cold water until smooth. Set aside.
  4. Heat sesame oil in a large nonstick skillet over medium-high heat. Add chicken thighs cut into bite-sized pieces. Cook 6-8 minutes, stirring occasionally, until browned and cooked through (internal temp 165°F). Remove chicken to a plate.
  5. Pour teriyaki sauce mixture into the skillet and bring to a simmer over medium heat, stirring frequently.
  6. Slowly whisk in cornstarch slurry and simmer 2-3 minutes until sauce thickens to a glossy glaze. Add splash of water if sauce is too thick.
  7. Return chicken to skillet and toss to coat evenly with sauce. Cook 1-2 minutes to meld flavors.
  8. Steam broccoli florets until bright green and crisp-tender, about 4-5 minutes. Shred carrots.
  9. Divide cooked rice evenly among 4 meal prep containers. Top each with teriyaki chicken, steamed broccoli, and shredded carrots.
  10. Garnish with sliced green onions and toasted sesame seeds. Let cool completely before sealing lids and refrigerating for up to 4 days.

Notes

Do not overcrowd the pan when cooking chicken to ensure proper browning. Finely grate ginger for better sauce texture. Add cornstarch slurry slowly while stirring to avoid lumps. Use chicken thighs for juicier meat; if using breasts, avoid overcooking. Sesame oil adds a nutty aroma and should not be skipped. Sauce can be made ahead and stored in the fridge for up to a week. For gluten-free, substitute soy sauce with tamari or coconut aminos. Leftovers keep well refrigerated for up to 4 days and can be frozen for up to 2 months.

Nutrition

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

Find it online: https://lucastable.com/easy-flavor-packed-teriyaki-chicken-meal-prep-bowls-for-healthy-lunches/