Teriyaki Chicken Meal Prep is a flavorful and easy-to-make dish that’s perfect for preparing in advance for the week. Tender, marinated chicken is cooked and then paired with a savory, slightly sweet homemade teriyaki sauce. It’s typically served with rice and vegetables, creating a balanced meal that’s both satisfying and nutritious. This meal is ideal for busy days, as it can be stored in individual portions and enjoyed throughout the week.
I first made Teriyaki Chicken Meal Prep when I was looking for a quick and delicious way to meal prep for the week, and it turned out to be both easy and tasty! The chicken is juicy and flavorful, with just the right amount of sweetness from the teriyaki sauce, and the veggies add a fresh crunch that pairs perfectly with the dish. What I love most about this recipe is how versatile it is—you can swap out the rice for quinoa, add any veggies you like (broccoli, carrots, or bell peppers), and adjust the sweetness or saltiness of the teriyaki sauce to suit your taste. Teriyaki Chicken Meal Prep is a great option for lunch or dinner, keeping you fueled and satisfied throughout the day!
Perfect for:
- Meal prepping for the week
- Quick and healthy lunches
- Busy workweeks
- High-protein diets
- Asian-inspired flavors
Why You’ll Love This Recipe
Here are 10 reasons why this Teriyaki Chicken Meal Prep will be your new favorite meal:
- Balanced Nutrition: Packed with lean protein, fiber, and healthy carbs, it keeps you fueled throughout the day.
- Savory-Sweet Teriyaki Sauce: The homemade teriyaki sauce adds the perfect balance of sweet and savory flavors.
- Easy Meal Prep: This dish can be made in advance and stored in containers, making it perfect for busy schedules.
- Customizable Ingredients: Swap vegetables or rice for your favorites to fit your tastes or dietary needs.
- Grilled Chicken: The chicken is grilled to perfection, tender and juicy with just the right amount of char.
- Low Maintenance: The simple recipe requires minimal prep time, and you can easily scale it for a larger batch.
- Great for Leftovers: The dish tastes just as good the next day, making it ideal for meal prepping.
- Healthy and Filling: With a solid dose of protein and fiber, it’ll keep you satisfied without the heaviness.
- Versatile: Serve it on its own, in wraps, or with a salad for a new twist.
- Kid-Friendly: The mild flavor profile makes it a hit with kids and adults alike.
Preparation and Cooking Time
- Total Time: 1 hour
- Preparation Time: 15 minutes
- Cooking Time: 30 minutes
- Chilling Time: 15 minutes
- Servings: 4 servings
- Calories per serving: Approximately 400-450 calories
- Key Nutrients: Protein: 40g, Carbs: 45g, Fat: 10g
Ingredients
For the Chicken Marinade:
- 4 boneless, skinless chicken breasts
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon rice vinegar
- 1 tablespoon honey
- 1 teaspoon garlic powder
- 1 teaspoon ground ginger
- ½ teaspoon black pepper
The Teriyaki Sauce:
- ¼ cup soy sauce
- ¼ cup water
- 2 tablespoons brown sugar
- 2 tablespoons honey
- 2 teaspoons cornstarch
- 1 teaspoon garlic, minced
- 1 teaspoon fresh ginger, grated
For the Veggies:
- 2 cups broccoli florets
- 1 cup carrots, sliced
- 1 red bell pepper, sliced
For the Rice:
- 1 cup white or brown rice
- 2 cups water
Ingredient Highlights
- Soy Sauce: Provides a salty, umami flavor that pairs perfectly with the sweetness of the honey and sugar.
- Sesame Oil: Adds a nutty, rich aroma to the marinade and teriyaki sauce.
- Honey and Brown Sugar: Contribute the perfect amount of sweetness to balance the savory flavors.
- Fresh Ginger and Garlic: Boost the flavor with a zesty kick that complements the rich sauce.
- Veggies: Full of vitamins and nutrients, they bring freshness and color to the meal.
Step-by-Step Instructions
Prepare the Chicken:
- Marinate Chicken: In a small bowl, combine soy sauce, sesame oil, rice vinegar, honey, garlic powder, ginger, and black pepper. Place the chicken breasts in a shallow dish and pour the marinade over the chicken. Let it sit for at least 15 minutes, or refrigerate for up to 2 hours for more flavor.
Cook the Rice:
- Cook Rice: Rinse the rice under cold water, then add it to a pot with 2 cups of water. Bring to a boil, then reduce the heat to low, cover, and simmer for 18-20 minutes (white rice) or 30-40 minutes (brown rice) until tender and water is absorbed. Remove from heat and let it sit for 5 minutes before fluffing with a fork.
Cook the Chicken:
- Grill or Sear Chicken: Heat a grill pan or outdoor grill to medium-high heat. Cook the chicken breasts for 6-7 minutes per side or until fully cooked, with an internal temperature of 165°F (74°C). Remove from heat and let rest for 5 minutes before slicing.
Prepare the Teriyaki Sauce:
- Make Teriyaki Sauce: In a small saucepan, combine soy sauce, water, brown sugar, honey, garlic, and ginger. Bring to a boil, then reduce the heat. In a separate bowl, mix cornstarch with 2 tablespoons of water to form a slurry, then add it to the saucepan. Simmer until the sauce thickens, about 3-5 minutes. Remove from heat and set aside.
Prepare the Veggies:
- Steam Veggies: In a steamer or pot with a steam basket, steam the broccoli, carrots, and bell pepper for 5-7 minutes or until tender but still vibrant.
Assemble the Meal Prep:
- Assemble Meal Prep Containers: Divide the cooked rice evenly into 4 containers. Top with sliced chicken, steamed vegetables, and drizzle with teriyaki sauce.
How to Serve
Here are 10 serving suggestions for Teriyaki Chicken Meal Prep:
- As a Grab-and-Go Lunch: Take it to work or school for a quick and filling lunch.
- With a Side Salad: Pair with a light green salad for extra greens.
- In Lettuce Wraps: Wrap the chicken, rice, and veggies in large lettuce leaves for a low-carb meal.
- With a Fried Egg: Top the meal with a fried egg for added protein and flavor.
- For Dinner: A simple, healthy dinner after a long day.
- With Pickled Vegetables: Add pickled cucumbers or radishes for a crunchy contrast.
- With Edamame: Pair with steamed edamame for extra protein.
- As a Rice Bowl: Layer the rice, chicken, veggies, and sauce in a bowl for a satisfying meal.
- With Noodles: Swap rice for soba or udon noodles for a different twist.
- With Extra Sauce: Serve with extra teriyaki sauce for a saucy meal.
Additional Tips
- Meal Prep for the Week: Store in airtight containers and refrigerate for up to 4 days.
- Customize Veggies: Swap in other vegetables like zucchini, snap peas, or cauliflower.
- Sauce Consistency: If the sauce is too thick, add a splash of water to reach your desired consistency.
- Grilling Tip: For extra flavor, marinate the chicken overnight.
- Rice Variations: Use cauliflower rice or quinoa for a lower-carb option.
Recipe Variations
- Spicy Teriyaki Chicken: Add a teaspoon of sriracha or chili flakes to the sauce for a spicy kick.
- Gluten-Free: Use tamari or coconut aminos in place of soy sauce for a gluten-free option.
- With Sweet Potatoes: Add roasted sweet potatoes for a heartier meal.
- Baked Chicken: Bake the marinated chicken breasts in the oven at 375°F (190°C) for 25-30 minutes for a hands-off cooking method.
- Veggie-Loaded: Add extra vegetables like mushrooms, onions, or spinach to the meal prep.
- Teriyaki Tofu: Substitute tofu for chicken for a plant-based version.
- Crispy Chicken: Coat the chicken in breadcrumbs or panko and bake or fry it for a crispy texture.
- With Pineapple: Add grilled pineapple for a tropical twist.
- Rice-Free: Serve the chicken and veggies over a bed of greens for a low-carb option.
Special Equipment
- Grill Pan or Outdoor Grill: For perfectly grilled chicken with great flavor.
- Rice Cooker: Optional for easy and hands-off rice cooking.
- Steamer Basket: For steaming vegetables to perfection.
- Meal Prep Containers: For storing and organizing the meal prep.
- Small Saucepan: For preparing the teriyaki sauce.
FAQ Section
- Can I use chicken thighs instead of chicken breasts?
Yes, chicken thighs work well in this recipe and will be slightly juicier. - Can I use brown rice instead of white rice?
Yes, you can substitute brown rice for a more fiber-rich option. - How long does this meal prep last in the fridge?
The meal prep will last for up to 4 days in the refrigerator. - Can I freeze the meal prep?
Yes, you can freeze it for up to 2 months. Thaw in the fridge before reheating. - Can I use store-bought teriyaki sauce?
Absolutely! You can substitute store-bought sauce, but homemade is recommended for the best flavor. - Can I add more vegetables?
Yes, feel free to add more vegetables based on your preferences. - Can I make this recipe low-carb?
Yes, substitute the rice with cauliflower rice for a lower-carb version. - How do I reheat this meal prep?
Simply microwave for 1-2 minutes or reheat on the stove. - Can I skip the honey in the sauce?
Yes, you can replace honey with maple syrup or a sugar substitute if preferred. - Can I double this recipe?
Yes, you can double the ingredients for larger meal prep portions.
Conclusion
Teriyaki Chicken Meal Prep is a flavorful and convenient way to enjoy a balanced, delicious meal throughout the week. The chicken is marinated in a savory-sweet teriyaki sauce made with soy sauce, ginger, garlic, and a touch of honey or brown sugar, giving it a rich umami flavor. After being grilled, baked, or sautéed, the chicken is perfectly tender and juicy, making it an ideal choice for meal prep.
Pair the teriyaki chicken with a side of rice, quinoa, or steamed vegetables, and you have a complete meal that’s both satisfying and nutritious. The beauty of this meal prep is its versatility—you can switch up the veggies, add a little spice with chili flakes, or incorporate different grains to suit your tastes. It’s an easy, make-ahead dish that’s perfect for busy workdays, post-workout meals, or anytime you need a flavorful lunch or dinner on hand.
I can’t wait to see how your Teriyaki Chicken Meal Prep turns out! Be sure to share your photos on Instagram and tag me—I’d love to see your beautiful creations. Don’t forget to leave a comment and let me know how you made this dish your own!