Teriyaki Chicken Meal Prep Bowls – Easy Recipe

If you’re looking for a flavorful, make-ahead lunch that’s healthy, satisfying, and easy to prepare, these Teriyaki Chicken Meal Prep Bowls are your answer. This oven-baked recipe delivers tender chicken drenched in a thick, homemade teriyaki sauce paired with roasted vegetables and fluffy rice. It’s perfect for busy weekdays, fitness-focused lifestyles, or anyone craving a balanced, Asian-inspired meal without the takeout guilt.

Why You’ll Love These Teriyaki Chicken Bowls

These meal prep bowls are designed for simplicity and efficiency. Unlike traditional stir-fry teriyaki, this version is baked, cutting down on dishes and active cooking time. The teriyaki sauce thickens naturally in the oven, clinging beautifully to each bite-sized piece of chicken. Paired with oven-roasted veggies and rice, this is a nutritious, well-balanced meal you can prep in under 40 minutes.

It’s a great option for:

• Weekly meal planning
• High-protein lunches
• Clean eating without bland food
• Minimal cleanup meals

This makes Teriyaki Chicken Meal Prep Bowls the ideal choice for home cooks who want healthy meals without the hassle.

Ingredients Breakdown: What You’ll Need

• Chicken Breasts: Lean, protein-rich, and perfect for soaking up the teriyaki sauce
• Soy Sauce: Adds a salty, umami depth as the base of the sauce
• Mirin: Brings sweetness and tang, balancing the saltiness of the soy sauce
• Honey: Natural sweetener that caramelizes slightly in the oven
• Garlic: Aromatic and pungent, elevates the savory profile
• Ginger: Adds warmth and zest, classic in Asian-inspired sauces
• Cornstarch: Thickens the sauce to cling perfectly to the chicken
• Broccoli Florets: Adds fiber, crunch, and color; roasts well
• Red Bell Peppers: Sweet, vibrant, and high in vitamin C
• Avocado Oil: Neutral oil with a high smoke point for roasting veggies
• White Jasmine or Basmati Rice: Light, aromatic base to soak up the sauce
• Spring Onions: For freshness and garnish
• Sesame Seeds: A finishing touch that adds texture and a nutty aroma

Ingredient Swaps & Substitutions

Don’t have mirin or following a special diet? Here are some easy substitutions:

• No Mirin? Use a mix of rice vinegar and a little extra honey to mimic the sweetness and acidity.
• Low-carb option: Swap white rice for cauliflower rice to reduce carbs while maintaining the base texture.
• No honey? Try maple syrup or agave for a vegan-friendly sweetener.
• Vegetable swaps: Replace broccoli and peppers with green beans, zucchini, or snap peas for variety.
• Gluten-free: Use tamari instead of soy sauce.

These alternatives help maintain the essence of Teriyaki Chicken Meal Prep Bowls while adapting to your pantry and dietary needs.

How to Make Teriyaki Chicken Meal Prep Bowls

1. Preheat the Oven
   Set your oven to 400°F (200°C) to prepare for baking both the chicken and veggies.
2. Make the Teriyaki Sauce
   In an oven-safe baking dish, whisk together cornstarch and cold water to create a slurry. Add soy sauce, mirin, honey, grated ginger, and chopped garlic. Stir until smooth.
3. Add the Chicken
   Place whole chicken breasts into the sauce and ensure they’re coated. Bake for approximately 25 minutes, or until internal temperature reaches 155°F (it will continue to cook while resting).
4. Roast the Vegetables
   While the chicken bakes, toss broccoli florets and red bell pepper slices with avocado oil, salt, and pepper. Spread them on a baking sheet and place in the oven for 15–20 minutes, depending on your preferred veggie tenderness.
5. Cook the Rice
   Prepare jasmine or basmati rice on the stovetop or in an Instant Pot. Start this while the chicken and vegetables are cooking to save time.
6. Rest and Cube the Chicken
   After baking, let the chicken rest for 10 minutes. This ensures it remains juicy. Then cut it into bite-sized cubes.
7. Combine Chicken with Sauce
   Return cubed chicken to the baking dish, mixing it thoroughly with the thickened teriyaki sauce.
8. Assemble Meal Prep Bowls
   Divide rice, roasted veggies, and saucy chicken among four containers. Garnish with sesame seeds and chopped spring onions.

These Teriyaki Chicken Meal Prep Bowls can be stored in the fridge for up to 4 days, making them perfect for a week of healthy lunches.

Pro Tips for the Best Teriyaki Chicken Bowls

• Avoid overbaking: Use a digital meat thermometer to avoid dry chicken. Aim for 155°F before resting.
• Maximize sauce cling: The cornstarch added before baking creates a thick, jelly-like glaze that sticks to the chicken beautifully.
• Rice timing: White rice cooks quickly, but if using brown rice, start it before prepping anything else.
• Uniform chopping: Cut vegetables evenly for consistent roasting.
• Let it rest: Resting meat locks in moisture and improves texture.

Adding these tricks into your routine ensures your Teriyaki Chicken Meal Prep Bowls come out perfect every time.

Pairing Ideas and Delicious Variations

• Make it spicy: Add a dash of chili flakes or sriracha to the sauce for a fiery kick.
• Asian slaw topping: Toss shredded cabbage and carrots with rice vinegar for a crunchy topping.
• Try noodles: Substitute rice with soba or rice noodles for an alternate base.
• Bento-style: Add a soft-boiled egg, edamame, or pickled ginger for a more traditional Japanese-style lunchbox.
• Make-ahead tips: Cook rice and veggies in batches to use with other proteins like salmon or tofu throughout the week.

No matter how you serve it, these Teriyaki Chicken Meal Prep Bowls are a versatile base for creativity in the kitchen.

Health Benefits of Teriyaki Chicken Meal Prep Bowls

These bowls are more than just tasty—they offer balanced nutrition. Lean protein from chicken supports muscle repair. Vegetables like broccoli and bell pepper are rich in vitamins and antioxidants. The homemade teriyaki sauce, though sweet, avoids the preservatives found in bottled versions.

Eating balanced doesn’t mean boring. With Teriyaki Chicken Meal Prep Bowls, you get flavor, convenience, and nourishment in every bite.

Conclusion

Teriyaki Chicken Meal Prep Bowls are a perfect solution for anyone looking to eat well without sacrificing time or flavor. This recipe blends juicy oven-baked chicken with a glossy homemade teriyaki sauce, nutrient-packed vegetables, and fluffy rice — all prepped in under 40 minutes. Whether you’re planning lunches for the week or want a healthy dinner ready to grab and go, this dish delivers a delicious balance of sweet, savory, and satisfying. Meal prep just became something to look forward to.

FAQ About Teriyaki Chicken Meal Prep Bowls

More Relevant Recipes

• Healthy Sticky Chicken Bowls: This flavorful dish shares the same sweet-and-savory appeal as Teriyaki Chicken, using a sticky sauce over juicy chicken and veggies, ideal for nutritious meal prepping.
• Honey Glazed Salmon Bowl: Offering an Asian-inspired glaze and balanced bowl format, this salmon version is a fantastic alternative for those seeking a pescatarian-friendly teriyaki-style meal.
• Easy Healthy Chicken Stir-Fry: A quick, stovetop option loaded with veggies and umami flavor, this recipe mirrors the Teriyaki Chicken Meal Prep Bowls with its high-protein, vegetable-forward approach.

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