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Meal Prep Teriyaki Chicken Bowls with colorful vegetables and rice.

Meal Prep Teriyaki Chicken Bowls

These Meal Prep Teriyaki Chicken Bowls blend cozy seasonal flavors with easy weekly prep, making weekday dinners feel special without extra fuss.
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Prep Time 30 minutes
Cook Time 42 minutes
Total Time 1 hour 12 minutes
Course Dinner, Main Course, Meal Prep
Cuisine Asian, Japanese
Servings 4 servings
Calories 600 kcal

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.

Notes

For best results, 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.

Nutrition

Serving: 1gCalories: 600kcalCarbohydrates: 70gProtein: 32gFat: 20gSaturated Fat: 4gSodium: 900mgFiber: 4gSugar: 12g
Keyword easy dinner, fall recipes, Healthy Bowls, meal prep, Teriyaki Chicken
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