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Easy Teriyaki Chicken Bowls Meal Prep for Healthy Lunches

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These Easy Teriyaki Chicken Bowls are a healthy, crave-worthy meal prep option featuring juicy chicken glazed in homemade teriyaki sauce, fluffy rice, and crisp veggies. Perfect for busy lunches, they’re customizable, quick to make, and packed with flavor.

Ingredients

Scale
  • 1 ½ pounds boneless, skinless chicken breasts or thighs
  • 2 tablespoons soy sauce (low-sodium recommended)
  • 1 tablespoon rice vinegar
  • 1 tablespoon sesame oil
  • ½ teaspoon ground black pepper
  • ¼ cup soy sauce
  • 3 tablespoons honey or maple syrup
  • 2 tablespoons mirin (optional)
  • 1 tablespoon brown sugar
  • 2 teaspoons fresh ginger, grated
  • 2 cloves garlic, minced
  • 1 tablespoon cornstarch mixed with 2 tablespoons water
  • 2 cups cooked jasmine or brown rice (or cauliflower rice for low-carb)
  • 1 cup steamed broccoli florets
  • 1 cup shredded carrots
  • ½ cup edamame, shelled (optional)
  • 2 green onions, thinly sliced
  • 1 tablespoon toasted sesame seeds (optional)

Instructions

  1. In a small bowl, whisk together 2 tablespoons soy sauce, 1 tablespoon rice vinegar, 1 tablespoon sesame oil, and ½ teaspoon black pepper. Slice chicken into 1-inch pieces, toss with marinade, and let sit for 10-15 minutes (or refrigerate up to 2 hours).
  2. While chicken marinates, rinse and cook 2 cups jasmine or brown rice according to package instructions (15-18 minutes on stovetop). For cauliflower rice, sauté in a skillet with a drizzle of oil for 5 minutes until just tender.
  3. In a small bowl, mix ¼ cup soy sauce, 3 tablespoons honey or maple syrup, 2 tablespoons mirin, 1 tablespoon brown sugar, 2 teaspoons grated ginger, and 2 cloves garlic. Combine 1 tablespoon cornstarch with 2 tablespoons water to make a slurry.
  4. Steam broccoli, shredded carrots, and edamame until crisp-tender (about 3-5 minutes).
  5. Heat a large nonstick skillet over medium-high heat. Add marinated chicken in a single layer. Sear for 3-4 minutes per side until golden and cooked through (internal temp 165°F). Remove chicken and set aside.
  6. In the same skillet, pour in sauce mixture. Bring to a gentle simmer, stirring frequently. Once bubbling, add cornstarch slurry and cook for 1-2 minutes until sauce thickens and turns glossy.
  7. Return chicken to the pan and toss to coat in sauce. Cook together for 1-2 minutes more until chicken is sticky and fully glazed.
  8. Divide cooked rice among 4 meal prep containers (about ½ cup per container). Add chicken, then arrange broccoli, carrots, and edamame around the sides. Drizzle any extra sauce over the top.
  9. Sprinkle with sliced green onions and toasted sesame seeds. Let cool before sealing containers. Store in refrigerator up to 4 days.

Notes

For gluten-free, use tamari instead of soy sauce. Swap chicken for tofu for vegetarian bowls. Double the sauce for extra flavor. Don’t overcrowd the pan when searing chicken. Fresh ginger gives the best flavor. Store bowls in airtight containers for up to 4 days; freeze chicken and rice for up to 2 months. Reheat gently with a splash of water to keep chicken moist.

Nutrition

Keywords: teriyaki chicken, meal prep, healthy lunch, chicken bowls, Asian recipe, easy lunch, homemade teriyaki sauce, gluten-free option, high protein, rice bowl

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