Meal Prep Teriyaki Chicken Bowls
I remember a misty October morning—leaves turning amber, the oven warming the kitchen—and the first time I tucked into a steaming bowl that tasted like fall comfort: sticky-sweet sauce, tender chicken, and roasted autumn vegetables. Meal Prep Teriyaki Chicken Bowls have become a reader favorite because they blend cozy seasonal flavors with easy weekly prep, making weekday dinners feel special without extra fuss.
Introduction
If you love the ritual of baking and seasonal treats but need a savory, make-ahead meal, these Meal Prep Teriyaki Chicken Bowls are for you. They pair perfectly with roasted squash and maple-glazed carrots to echo that fall warmth, and they’re simple enough for beginners. For more inspiration on meal prep variety, check out this helpful collection of chicken meal prep recipes for weight loss that share the same practical spirit.
Ingredients
These ingredients make four generous bowls:
- 1.5 lbs boneless chicken thighs, trimmed and cut into 1-inch pieces
- 1/2 cup low-sodium soy sauce
- 1/4 cup honey or maple syrup
- 2 tablespoons rice vinegar
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 1 tablespoon sesame oil
- 1 tablespoon cornstarch mixed with 2 tablespoons water (slurry)
- 3 cups cooked rice or quinoa
- 2 cups roasted broccoli florets
- 1 cup roasted diced butternut squash or carrots
- 2 green onions, sliced
- 1 tablespoon sesame seeds
- Optional: steamed edamame or pickled cucumbers for brightness
If you prefer a vegetable-forward bowl or want to see a plated example, take a look at this teriyaki chicken and vegetable inspiration: teriyaki chicken and vegetable bowls.
Step-by-step Instructions
These steps are written for beginners—follow slowly and enjoy the process.
- Marinate the chicken (15–30 minutes)
- In a bowl, whisk soy sauce, honey (or maple syrup), rice vinegar, garlic, ginger, and sesame oil.
- Add the chicken pieces, toss to coat, and let sit while you prep veggies.
- Roast the vegetables (25–30 minutes)
- Preheat oven to 400°F (200°C). Toss squash and broccoli with a drizzle of oil, salt, and pepper.
- Roast on a sheet pan until tender and slightly caramelized.
- Cook the chicken (10–12 minutes)
- Heat a large skillet over medium-high heat. Add a touch of oil, then add chicken in a single layer.
- Cook until browned and cooked through, about 3–5 minutes per side depending on piece size.
- Make the teriyaki glaze
- Pour the remaining marinade into the skillet with the cooked chicken and bring to a simmer.
- Stir in the cornstarch slurry and cook until the sauce thickens and coats the chicken.
- Assemble the bowls
- Divide rice or quinoa among four containers. Top with roasted vegetables and teriyaki chicken.
- Garnish with green onions and sesame seeds. Let cool before sealing for storage.
If you’re planning a weekly routine, this step-by-step approach fits right into a Sunday prep session—see a full gluten-free meal prep plan for motivation: 7-day gluten-free breakfast meal prep plan for weight loss.
Tips for Success
- Pat the chicken dry before marinating for better browning.
- Don’t overcrowd the pan when searing; work in batches if needed.
- Cool everything to room temperature before sealing containers to prevent sogginess.
- For extra flavor, add a splash of toasted sesame oil just before serving.
If you want balance and portion tips tailored to women, this guide can be a useful companion: balanced meal prep for women losing weight.
Possible Variations
- Gluten-free: Use tamari instead of soy sauce and cornstarch as thickener—this keeps the bowls gluten-free and equally tasty.
- Streusel topping twist: For home bakers who love seasonal streusels, try a crunchy sesame-ginger streusel made from gluten-free oats, sesame seeds, a touch of brown sugar, melted butter (or coconut oil), and toasted sesame—sprinkle lightly on roasted squash for an autumnal contrast.
- Vegetarian: Swap chicken for baked tofu or tempeh, and roast extra veggies.
- Spice it up: Add chili flakes, sriracha, or a chili-garlic sauce to the glaze.
Try experimenting with variety while keeping the comforting structure of Meal Prep Teriyaki Chicken Bowls in mind—see more gluten-free breakfast ideas to balance savory and sweet in your weekly prep: gluten-free breakfast meal prep.
Storage Recommendations
- Refrigerate: Store bowls in airtight containers for up to 4 days. Keep sauce separate if you prefer firmer rice.
- Freeze: Freeze assembled bowls (without delicate toppings) for up to 2 months. Thaw overnight in the fridge and reheat gently.
- Reheating: Microwave for 2–3 minutes, stirring halfway, or reheat on the stovetop with a splash of water to revive the sauce.
Conclusion
Meal Prep Teriyaki Chicken Bowls are a cozy, practical way to bring fall flavors into your week—perfect for bakers who love seasonal touches and crave reliable, make-ahead meals. For another recipe version and plating ideas, check out this detailed Teriyaki Chicken Meal Prep Bowls – Green Healthy Cooking guide, and for nutrition-focused variations try this comprehensive Teriyaki Chicken Meal Prep Bowls Recipe | Healthy Fitness Meals.
FAQs
- How long do Meal Prep Teriyaki Chicken Bowls last in the fridge?
- Stored in airtight containers, they last up to 4 days in the refrigerator. Keep any fresh garnishes separate until serving.
- Can I make these bowls gluten-free?
- Yes. Use tamari (or a gluten-free soy sauce) and ensure any added ingredients like sauces or miso are labeled gluten-free.
- What’s the best rice to use for meal prep bowls?
- Short- or medium-grain rice holds up well; quinoa is a protein-packed alternative. Brown rice works too but may need a longer grain-cooking time.
- Can I freeze the bowls?
- You can freeze the bowls (preferably without fresh toppings) for up to 2 months. Thaw overnight in the refrigerator and reheat gently on the stove or in the microwave.
Meal Prep Teriyaki Chicken Bowls
Ingredients
For the chicken and sauce
- 1.5 lbs boneless chicken thighs, trimmed and cut into 1-inch pieces Use thighs for more moisture and flavor.
- 1/2 cup low-sodium soy sauce Low-sodium helps control sodium intake.
- 1/4 cup honey or maple syrup Adjust sweetness according to preference.
- 2 tablespoons rice vinegar Adds acidity to the dish.
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, grated Fresh ginger will enhance the flavor.
- 1 tablespoon sesame oil For a nutty flavor.
- 1 tablespoon cornstarch mixed with 2 tablespoons water (slurry) Used to thicken the sauce.
For the bowls
- 3 cups cooked rice or quinoa Choose according to preference.
- 2 cups roasted broccoli florets
- 1 cup roasted diced butternut squash or carrots Seasonal vegetables.
- 2 green onions, sliced For garnish.
- 1 tablespoon sesame seeds For garnish and crunch.
Optional toppings
- steamed edamame or pickled cucumbers For brightness.
Instructions
Marinate the chicken
- In a bowl, whisk together soy sauce, honey (or maple syrup), rice vinegar, garlic, ginger, and sesame oil.
- Add the chicken pieces, toss to coat, and let sit while you prep the vegetables.
Roast the vegetables
- Preheat oven to 400°F (200°C). Toss squash and broccoli with a drizzle of oil, salt, and pepper.
- Roast on a sheet pan until tender and slightly caramelized, about 25–30 minutes.
Cook the chicken
- Heat a large skillet over medium-high heat. Add a touch of oil, then add chicken in a single layer.
- Cook until browned and cooked through, about 3–5 minutes per side depending on piece size.
Make the teriyaki glaze
- Pour the remaining marinade into the skillet with the cooked chicken and bring to a simmer.
- Stir in the cornstarch slurry and cook until the sauce thickens and coats the chicken.
Assemble the bowls
- Divide rice or quinoa among four containers. Top with roasted vegetables and teriyaki chicken.
- Garnish with green onions and sesame seeds. Let cool before sealing for storage.