Meal Prep Teriyaki Chicken Bowls Recipe
This Meal Prep Teriyaki Chicken Bowl recipe offers a delicious, healthy, and easy-to-make meal that combines tender chicken breast simmered in homemade teriyaki sauce with sautéed stir-fry vegetables served over brown rice or quinoa. Perfect for meal prepping, these bowls are packed with classic Asian flavors and are gluten-free, making them ideal for a balanced weekly lunch or dinner.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Sautéing and simmering
- Cuisine: Asian
- 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 vegetable or chicken 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 for 6 to 8 minutes until golden and thoroughly cooked through. Pour the prepared teriyaki sauce over the chicken and simmer for an additional 2 minutes to fully coat and infuse flavor.
- Sauté Veggies: In another 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 and fresh in texture.
- Assemble Bowls: Divide the cooked brown rice or quinoa evenly into meal prep containers or bowls. Top each with a portion of the teriyaki chicken and sautéed vegetables. Finish by sprinkling sesame seeds on top as a garnish before serving or storing for later.
Notes
- You can substitute chicken breasts with chicken thighs for a juicier texture.
- To make this recipe vegan, replace chicken with tofu and use vegetable broth.
- Store prepared bowls in airtight containers in the refrigerator for up to 4 days.
- Reheat thoroughly before eating, either in the microwave or on the stovetop.
- Adjust sweetness of teriyaki sauce by adding more or less raw honey according to taste.
- Coconut aminos is a soy-free alternative to soy sauce and can be found in most grocery stores.
Nutrition
- Serving Size: 1 bowl (approx. 1 cup chicken, 1/2 cup rice, 1 cup vegetables)
- Calories: 420 kcal
- Sugar: 8 g
- Sodium: 450 mg
- Fat: 11 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 8.5 g
- Trans Fat: 0 g
- Carbohydrates: 45 g
- Fiber: 6 g
- Protein: 35 g
- Cholesterol: 75 mg
Keywords: teriyaki chicken, meal prep, gluten free, healthy dinner, stir-fry vegetables, chicken bowl, homemade teriyaki sauce, brown rice bowl
