Meal Prep Teriyaki Chicken Bowls Recipe
This Meal Prep Teriyaki Chicken Bowl recipe features tender diced chicken breasts glazed in a homemade teriyaki sauce, paired with crisp-tender stir-fry vegetables and served over hearty brown rice or quinoa. Perfect for prepping lunches or dinners ahead of time, this balanced and flavorful bowl combines savory, sweet, and nutty flavors with a wholesome nutritional profile.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Meal Prep, Main Course
- Method: Sautéing, Simmering
- Cuisine: Asian, Japanese-inspired
- 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 minced garlic, grated ginger, raw honey, coconut aminos, and broth. Bring the mixture to a simmer over medium heat. Gradually whisk in the gluten-free flour and continue stirring until the sauce thickens to a glaze 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, stirring occasionally, until the chicken is golden brown and cooked through, about 6 to 8 minutes. Pour the prepared teriyaki sauce over the chicken and simmer for an additional 2 minutes to coat the chicken evenly.
- Sauté Veggies: In another pan, heat the remaining 0.5 tablespoon of sesame oil over medium heat. Add the frozen stir-fry vegetables and sauté for 5 to 6 minutes until they are crisp-tender yet still vibrant in color.
- Assemble Bowls: Divide the cooked brown rice or quinoa evenly among your meal prep containers or serving bowls. Top each serving with the teriyaki chicken and sautéed vegetables. Garnish with a sprinkle of sesame seeds for added texture and flavor. Serve warm or store in the refrigerator for meal prep.
Notes
- You can substitute chicken breasts with chicken thighs for a juicier option.
- Use gluten-free flour or cornstarch to keep the sauce gluten-free.
- Frozen stir-fry vegetable mixes typically include broccoli, snap peas, carrots, and bell peppers, but you can customize based on preference.
- For a vegan option, replace chicken with tofu and use vegetable broth in the sauce.
- Store assembled bowls in airtight containers in the refrigerator for up to 4 days.
Nutrition
- Serving Size: 1 bowl (approx. 1/4 recipe)
- Calories: 420 kcal
- Sugar: 9 g
- Sodium: 550 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 9 g
- Trans Fat: 0 g
- Carbohydrates: 44 g
- Fiber: 5 g
- Protein: 35 g
- Cholesterol: 85 mg
Keywords: teriyaki chicken, meal prep bowls, gluten free dinner, healthy chicken recipe, stir fry vegetables, brown rice bowl, homemade teriyaki sauce
