Teriyaki Chicken Meal Prep Bowls Recipe

Get ready for a new favorite with this Teriyaki Chicken Meal Prep Bowls recipe, featuring a homemade teriyaki sauce that’s perfectly sweet and way better than any store-bought jar. Juicy, tender chicken breasts pair up with crisp broccoli to create a meal that’s not only delicious but also super simple to prep. You’ll have these tasty bowls ready in just a little over thirty minutes—perfect for busy weeknights or meal prepping ahead!

If you love that crave-worthy teriyaki chicken from takeout but want to skip all the extra preservatives and added sugar, this Teriyaki Chicken Meal Prep recipe is something you’ll adore. So many of you have asked for meal prep ideas, and I’ve got you covered with this easy, crowd-pleasing dish that keeps your weeknights stress free.

This Teriyaki Chicken Recipe couldn’t be more straightforward. Ready in just about 30 minutes, it’s tender, flavorful, and uses a homemade teriyaki sauce made from scratch with the freshest ingredients you can find.

Pair it up with fluffy rice and bright green veggies to make a balanced meal that you can prep ahead of time—giving you lunches and dinners that are both delicious and filling for the whole week. Seriously, how often do you get a homemade meal that’s this easy and this good?

Why this Chicken Teriyaki recipe rocks

• Quick and Easy: Just a few ingredients and about 15 minutes of prep means this teriyaki chicken comes together fast — perfect for busy families who want a home-cooked meal but don’t have hours to spend in the kitchen. You get all the goodness of takeout without the guilt!
• Bursting with flavor: Because we make the teriyaki sauce from scratch, there are no preservatives, no weird extras, and absolutely no unnecessary sugar. The fresh ginger, garlic, and orange juice give it a bright, zingy flavor that’s simply irresistible.
• Family Friendly: Kids and grown-ups alike rave about this dish. That juicy chicken coated in the sweet, tangy sauce alongside perfectly crunchy veggies and rice? It’s a win for everyone at the table.
• Ideal for Meal Prep: Cook up a big batch on the weekend and have lunches or dinners ready to roll for the entire week. This way, you can skip daily cooking stress and enjoy a nourishing, homemade meal anytime you want.

If you’re longing for that perfect sweet and savory takeout teriyaki taste but want something cleaner, quicker, and ready to fuel your week, you’ll love these Teriyaki Chicken Meal Prep Bowls. The homemade sauce — featuring fresh garlic, ginger, a splash of orange juice, and a touch of honey — coats juicy chicken pieces that are tender and flavorful. With steamed broccoli and rice on the side, you’re in for a wholesome, well-rounded meal.

This recipe comes together in about 30–35 minutes, makes four solid servings, and keeps beautifully in the fridge for several days—making it my go-to for meal prep. The balanced flavor hits the sweet spot without overpowering, and you can easily swap the chicken for thighs, tofu, or shrimp, and switch the rice to quinoa or cauliflower rice to mix things up.

• Time: About 15 minutes prep + 20 minutes cooking (35 minutes total)
• Yields: 4 hearty meal prep bowls
• Flavors: A fresh homemade teriyaki with ginger, garlic, orange, and honey — no preservatives or added junk
• Meal prep friendly: Keeps 3–5 days refrigerated, and sauce & rice can be prepped ahead

Keep reading for everything you need — full ingredient list, detailed step-by-step instructions, pro tips for best outcomes, and smart swaps so you can make this recipe your own. Ready to dive in?

What Makes It Great

This Teriyaki Chicken Meal Prep Bowl is one of those recipes that just works—fast, tasty, and family-friendly. Whether you want a quick dinner or several days of ready-to-go lunches, this recipe’s got your back. Here’s why it’s absolutely worth making:

• Clean, fresh flavor from scratch: Instead of buying a jar of sauce filled with preservatives, you make a simple mix with fresh ginger, garlic, orange juice, and honey for that perfectly balanced teriyaki taste.
• Speedy prep and cook time: In about 30 minutes, you’ve got a full meal without the fuss or complicated steps—similar to our 20-minute chicken, rice, and broccoli meal prep.
• Meal prep powerhouse: This recipe makes enough for several meals and holds up well in the fridge, saving you tons of time throughout your week.
• Totally customizable: Use chicken breasts, thighs, tofu, or shrimp. Pick your favorite grain—brown rice, white rice, or quinoa—and swap veggies however you like to keep it fresh and fun.
• A balanced, nutritious meal: Protein, whole grains, and veggies all come together in these bowls, making every bite satisfying and healthy. For another macro-balanced bowl, try our Korean BBQ Chicken Bowls (35g protein).

Ingredients You’ll Need

• 1.5 lbs Skinless boneless chicken breasts or thighs, diced into 1-inch cubes
• 1 Tbsp Sesame Oil
• 4 Cups Broccoli Florets, fresh or frozen
• 2 Cups Cooked brown rice, or quinoa
• 1 Tbsp Sesame seeds, to garnish
• 2 Tbsp Sliced green onions
• 2 Tbsp Sliced chili, or to taste
• 2 Garlic Cloves, finely grated
• 2 Tbsp Fresh ginger, finely grated
• 1 Tbsp Raw honey
• 1/4 Cup Low-sodium soy sauce
• 1/4 Cup Freshly squeezed orange juice
• 1/2 Tbsp Cornstarch

Step-by-Step Method

1. Dice chicken into 1-inch cubes.
2. Cook brown rice (or quinoa) according to package instructions until fluffy.
3. Grate garlic and fresh ginger finely.
4. In a bowl whisk grated garlic, grated ginger, honey, soy sauce, orange juice and cornstarch—mix the cornstarch into the cold liquid to avoid lumps.
5. Heat 1 tablespoon sesame oil in a large skillet over medium-high heat until hot.
6. Add diced chicken in a single layer (do not overcrowd the pan) and cook, stirring often, about 4–5 minutes until nearly cooked through and seared.

7. Pour the teriyaki sauce over the chicken, reduce heat to low, and simmer 3–5 minutes, stirring occasionally, until the sauce thickens and coats the chicken.

   

8. Steam broccoli florets until just tender, about 5–8 minutes.
9. Optional: Toast sesame seeds in a dry skillet 1–2 minutes until fragrant.
10. Divide cooked rice evenly among four meal-prep containers.
11. Top the rice with steamed broccoli and the saucy teriyaki chicken.
12. Garnish with sesame seeds, sliced chilies, and sliced green onions.

Pro Tips for Success

• Cut chicken evenly: Keeping all chicken cubes about 1 inch ensures even cooking so each bite is juicy and tender.
• Don’t overcrowd your pan: Cook the chicken in a single layer or in batches. This helps it brown nicely and prevents it from steaming and getting soggy.
• Whisk cornstarch well: Mix your cornstarch into the cold liquid base of the sauce before heating to avoid lumps and get a smooth, glossy finish.
• Adjust sweetness and salt carefully: Using low-sodium soy sauce lets you customize the flavor. Add more honey or orange juice if you prefer sweeter or tangier sauce.
• Simmer gently: After adding sauce, lower the heat to prevent the honey from scorching — burnt honey can add bitterness you definitely want to avoid.
• Keep broccoli crisp: Steam it just till tender to keep that perfect crunch in your meal prep bowls—overcooked broccoli gets mushy after reheating. If you like this style of make-ahead bowls, try our Meal Prep Chicken Burrito Bowls for another reheat-friendly option.
• Try other proteins: Chicken thighs stay juicy longer, or swap with tofu or shrimp for a new take. Just adjust cooking times accordingly. For a similar bowl built around a different protein, check out Extra Veggie Turkey Egg Roll in a Bowl.
• Add garnishes at serving: Save sesame seeds, chilies, and green onions to sprinkle on after reheating so they stay fresh and crisp.
• Toast sesame seeds: Toasting them in a dry skillet for 1-2 minutes before garnishing amps up their nuttiness and crunch.

Substitutions and Add-Ins

• Not a broccoli fan? Swap in bell peppers, asparagus, onions, broccolini, or your favorite green veggies for a little variety and color. For inspiration on using peppers and onions, check out this high-protein chicken fajita pasta.
• Feel free to shake up proteins — try crispy tofu, shrimp, or chicken thighs instead of breasts. Each brings a different flavor and texture. If you like Japanese-inspired flavors with chicken thighs, our miso marinated chicken is a great alternative.
• Store leftovers in the fridge for 3-5 days, then reheat in the microwave or on the stove for a quick meal anytime.
• Trying to cut carbs? Switch out the rice for cauliflower rice for a low-carb version that still soaks up that delicious sauce perfectly.

How to Store Leftovers

Here’s how to keep your Teriyaki Chicken Meal Prep Bowls fresh and tasty all week long:

• Refrigerating: Store your bowls in airtight containers in the fridge. They’ll stay fresh and delicious for 3–5 days, perfect for a full workweek of lunches or dinners.
• Freezing: You can freeze chicken and rice for 2–3 months if you want, but skip freezing the broccoli as it loses its texture and becomes mushy when reheated. Instead, add fresh or quickly steamed broccoli after thawing. If you’re stocking the freezer, hearty options like High-Protein Turkey Chili also freeze beautifully.
• Thawing: For best results, thaw frozen meals overnight in the fridge before reheating.
• Microwaving: Cover your container with a vented lid, heat for 1–2 minutes, stir, then continue heating in 30–60 second bursts until warmed through. Adding a splash of water or extra sauce helps keep everything moist.
• Stovetop heating: Warm in a skillet over medium heat with a little water or broth, stirring until hot and saucy again.
• Make-ahead components: The sauce can be made ahead and stored in the fridge for up to a week. Cook your rice a day or two early too to save even more time. Just assemble your bowls when you’re ready to eat. For a grab-and-go breakfast to round out your week, prep a batch of High Protein Egg Bites.
• Food safety: Make sure to reheat until steaming hot (165°F/74°C) and toss any leftovers older than 5 days.

Common Questions Answered

How healthy is teriyaki chicken?

Teriyaki chicken can be healthy or less so depending on how it’s made. While it offers a good amount of protein, it can be high in sodium and sugars if you use store-bought sauces. That’s why I love this Teriyaki Chicken Meal Prep with a homemade sauce and plenty of nutrient-rich veggies like broccoli—it’s a better balanced, wholesome meal option. For a similar balanced, high-protein meal prep with different flavors, try these High-Protein Chicken Enchilada Bowls.

What is the best teriyaki sauce?

I strongly recommend making your own sauce. It’s quick, tasty, and you control exactly what goes in—no preservatives or added junk! This recipe’s homemade teriyaki sauce is a great example that’s packed with fresh ingredients and natural sweetness.

How do you thicken teriyaki sauce?

To get that perfect teriyaki glaze, adding cornstarch is key. Mix the cornstarch well into the cold sauce ingredients to avoid lumps, then simmer until thickened. If you want a different thickener, a bit of whole wheat flour can also work. I usually start with about half a teaspoon of cornstarch and adjust until I get the sauce consistency I like.