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High-Protein Teriyaki Chicken Meal Prep Bowl

A delicious and nutritious meal prep bowl featuring teriyaki chicken, brown rice, and steamed broccoli, perfect for busy schedules.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Dinner, Lunch, Meal Prep
Cuisine: Asian, Japanese
Calories: 500
Ingredients Method Notes

Ingredients
  

Main Ingredients
  • 1.5 lbs Skinless boneless chicken breasts or thighs A lean source of protein that cooks quickly and absorbs flavor well; use thighs for more juiciness.
  • 1 Tbsp Sesame Oil Adds depth and richness; can be replaced with olive oil if desired.
  • 4 Cups Broccoli Florets Provides essential vitamins and adds crunch; fresh is best but frozen works in a pinch.
  • 2 Cups Cooked brown rice or quinoa Whole grains for added fiber and nutrients; swap for cauliflower rice for a low-carb option.
  • 1 Tbsp Sesame seeds For garnish, providing texture and a nutty flavor.
  • 2 Tbsp Sliced green onions Adding a fresh kick; substitute with chives if not available.
  • 2 Tbsp Sliced chili Enhances heat; omit for a milder dish.
  • 2 Cloves Garlic Finely grated to impart aromatic flavor.
  • 2 Tbsp Fresh ginger Finely grated for a zesty touch; look for firm roots for the best flavor.
  • 1 Tbsp Raw honey Balances the sauce's saltiness with sweetness; agave syrup can be used as a vegan alternative.
  • 1/4 Cup Low-sodium soy sauce A healthier choice that doesn’t compromise taste; tamari is a gluten-free option.
  • 1/4 Cup Freshly squeezed orange juice Brightens the dish; lemon juice can substitute if needed.
  • 1/2 Tbsp Cornstarch For thickening the sauce; arrowroot powder can be an alternative.

Method
 

Cooking Chicken
  1. Heat sesame oil in a large skillet over medium-high heat. Add diced chicken and cook, stirring occasionally, for about 4-5 minutes, or until it’s almost cooked through and no longer pink.
  2. Meanwhile, whisk together garlic, ginger, honey, soy sauce, orange juice, and cornstarch in a small bowl. Pour this mixture over the partially cooked chicken.
  3. Lower the heat and simmer for 3-5 minutes. This allows the sauce to thicken and coat the chicken thoroughly.
Steaming Broccoli
  1. Steam the broccoli. Bring water to a boil in a steamer and add broccoli, cooking until just tender, about 5-8 minutes.
Assembly
  1. Divide the cooked brown rice among 4 glass storage containers. Top with the steamed broccoli and teriyaki chicken to create balanced meal bowls.
  2. Garnish with sesame seeds, sliced chilies, and green onions before sealing the containers.
  3. Enjoy your meal prep! Refrigerate for 3-5 days and reheat just before serving.

Notes

Avoid overcooking the chicken, which can make it dry. Aim for a slight pink in the center; it will continue cooking in the sauce. These meal prep bowls are perfect for family-style serving.