Meal Prep Teriyaki Chicken Bowls Recipe
Delicious and healthy Meal Prep Teriyaki Chicken Bowls featuring tender chicken breasts cooked in a homemade teriyaki sauce, paired with sautéed stir-fry vegetables and brown rice or quinoa. Perfect for a quick, nutritious lunch or dinner throughout the week.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Meal Prep, Lunch, Dinner
- Method: Sautéing, Simmering
- Cuisine: Asian-American
- Diet: Gluten Free
Ingredients
Scale
Chicken Bowls
- 1.5 lbs chicken breasts, diced
- 1.5 tbsp sesame oil, divided
- 4 cups frozen stir-fry vegetables
- 2 cups cooked brown rice or quinoa
- 1 tbsp sesame seeds, for garnish
Homemade Teriyaki Sauce (yields 1 cup)
- 2 garlic cloves, minced
- 2 tbsp fresh ginger, grated
- 1.5 tbsp raw honey
- ⅓ cup coconut aminos
- ½ cup vegetable or chicken broth
- ½ tbsp gluten-free flour
Instructions
- Make Teriyaki Sauce: In a small pot, whisk together the minced garlic, grated ginger, raw honey, coconut aminos, and broth. Bring the mixture to a simmer over medium heat. Whisk in the gluten-free flour and continue stirring until the sauce thickens to a glossy consistency. Remove from heat and set aside.
- Cook Chicken: Heat 1 tablespoon of sesame oil in a skillet over medium-high heat. Add the diced chicken breasts and cook until they turn golden brown and are fully cooked through, approximately 6 to 8 minutes. Pour in the prepared teriyaki sauce and simmer for an additional 2 minutes to coat the chicken evenly.
- Sauté Veggies: In a separate pan, heat the remaining 0.5 tablespoon of sesame oil. Add the frozen stir-fry vegetables and sauté for 5 to 6 minutes until they are crisp-tender but still vibrant in color.
- Assemble Bowls: Divide the cooked brown rice or quinoa evenly into your meal prep containers. Top each portion with the teriyaki chicken and sautéed vegetables. Finally, sprinkle with sesame seeds for added texture and flavor. Allow to cool before sealing and storing for meal prep.
Notes
- Use quinoa instead of brown rice to increase protein content and make the meal gluten-free.
- Make sure to fully cook the chicken to an internal temperature of 165°F (74°C) for safety.
- The sauce can be made ahead and refrigerated for up to 3 days.
- Feel free to swap frozen vegetables with fresh seasonal veggies if preferred.
- Adjust the amount of honey for a sweeter or less sweet teriyaki glaze.
Nutrition
- Serving Size: 1 bowl (approx. 1/4 of recipe)
- Calories: 380 kcal
- Sugar: 8 g
- Sodium: 550 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 9 g
- Trans Fat: 0 g
- Carbohydrates: 35 g
- Fiber: 5 g
- Protein: 32 g
- Cholesterol: 70 mg
Keywords: teriyaki chicken, meal prep bowls, healthy chicken recipe, gluten-free meal prep, stir-fry vegetables, easy teriyaki sauce
