Why This Teriyaki Chicken Meal Prep Works
The homemade teriyaki sauce makes all the difference here. Store-bought versions are fine, but when you’re eating the same lunch four days in a row, that fresh ginger and real mirin pay off.
I batch-cook the chicken on Sunday, portion it with jasmine rice and steamed broccoli, and everything stays good through Friday. Jake actually requested this last week, which never happens with anything green on his plate.
✅ 5-day fridge storage without sauce separation
✅ Boneless skinless chicken breasts cook in 20 minutes
✅ Teriyaki chicken meal prep bowls with rice and broccoli
✅ Homemade sauce with soy sauce and mirin beats bottled
✅ Reheats without drying out if you add water
Alright, let’s talk about what goes into these containers
A Bit of Background
Teriyaki started in Japan during the 1600s as a cooking technique involving grilled fish glazed with soy sauce, mirin, and sugar. The word literally means “shine” and “grill.”
Japanese immigrants in Hawaii during the 1960s adapted the technique using local pineapple juice and brown sugar, creating what Americans now recognize as teriyaki sauce. That Hawaiian version spread to Seattle and eventually became the sweet, thick sauce we see in meal prep bowls across the US.
Today it’s less about authentic Japanese cooking and more about that addictive sweet-savory combination that reheats well on Wednesday.
What Makes Teriyaki Chicken Meal Prep Special
Teriyaki chicken meal prep works because the main ingredients hold up to storage and reheating without getting weird or watery.
✔ Boneless skinless chicken breasts : slice them thin so they cook fast and absorb sauce evenly
✔ Homemade teriyaki sauce : soy sauce and mirin with fresh ginger create better flavor than bottles from Sendik’s
✔ Jasmine rice : stays fluffy after reheating, doesn’t get gummy like some other varieties
✔ Steamed broccoli : keeps its texture through the week if you don’t overcook it Sunday
✔ Red bell peppers : add crunch and color that Jake surprisingly doesn’t complain about
Those five ingredients are why these bowls stay interesting through Friday instead of feeling like punishment by Thursday.
How to Prep Teriyaki Chicken for the Week
Making teriyaki chicken meal prep on Sunday means actually having lunch ready when Wednesday hits and you’ve got 20 minutes between work and Emma’s soccer practice at Estabrook Park.
The cornstarch slurry thickens the sauce so it coats everything properly instead of pooling at the bottom of your meal prep containers with compartments.
- Make the teriyaki sauce by combining soy sauce, mirin, honey, ginger, and garlic in a pot
- Thicken with cornstarch slurry and let it simmer until it coats the back of a spoon
- Cook the chicken in a hot pan with avocado oil until no pink remains
- Steam the broccoli and peppers for about 5 minutes while rice finishes cooking
- Toss chicken with sauce off the heat so it doesn’t burn or get sticky
- Portion into containers with rice, vegetables, and chicken in separate compartments
- Cool completely before sealing to avoid condensation that makes everything soggy
Wait, scratch that. Better to cool the containers with lids slightly open for 15 minutes before fully sealing.
Teriyaki Chicken Meal Prep Variations
Teriyaki Chicken Meal Prep Calories Per Serving
Standard version runs about 420 calories with 1 cup rice and 6 oz chicken. For lower calories, use half the rice and double the broccoli.
Rachel does this during tax season when she needs something filling but not heavy. Cuts it down to around 320 calories and she’s not falling asleep at her desk by 2 PM.
5 Day Teriyaki Chicken Meal Prep Plan with Beef
Swap chicken for thinly sliced flank steak if you’re bored by day three. Cook it the same way, slice against the grain.
Beef holds up just as well in 5-day fridge storage. Emma said it tastes “fancier” when I used beef last month, which I’m counting as a win even though I have no idea what that means to a seven-year-old.
How to Meal Prep Teriyaki Chicken Without Mirin
No mirin? Use equal parts rice vinegar and brown sugar. It’s not exactly the same but close enough that nobody’s complained yet.
Container Strategy That Actually Works
First time I made this, I used those flimsy dollar store containers. By Wednesday, Jake’s backpack smelled like teriyaki and the school office called asking if something had “gone bad” in his lunch box.
Now I only use glass containers with three compartments and snap lids. One section for rice, one for protein, one for vegetables. Keeps everything separate until you’re ready to eat.
Sesame seeds and scallions go in tiny separate containers because they get soggy if you add them Sunday. Takes an extra 30 seconds to sprinkle them on before eating, but it’s worth it for that fresh garnish look.
Label everything with the date. Not sure if this is overkill, but after March 2022, I write the prep date on every container with permanent marker on masking tape.
Serving Teriyaki Chicken Meal Prep All Week
At home, we serve this straight from the meal prep containers. No point dirtying extra dishes on a Tuesday night.
Rachel microwaves hers for 2 minutes with a splash of water over the rice to keep it from drying out. She adds extra sesame seeds because she likes the crunch.
Emma requests hers with a side of edamame in a separate small container. She dumps them on top of everything and pretends she’s “mixing her own restaurant bowl.” Whatever keeps her eating protein and vegetables.
Jake needs his with a small container of extra teriyaki sauce for dipping. He uses it more like ketchup than sauce, but he’s eating bell peppers now, so I’m not arguing.
By Friday, I’m usually adding some fresh cucumber or avocado just to change things up. Small additions make the same meal feel different enough to not get bored.
Storing Teriyaki Chicken Meal Prep Right
This teriyaki chicken meal prep hits 5-day fridge storage if you cool it properly and keep everything sealed tight. Dad always said: “Good food keeps people alive. Bad food storage kills them.”
Storage
- At room temperature: Maximum 2 hours after cooking before bacteria growth becomes a concern
- In the fridge: Up to 5 days in meal prep containers with compartments, stored at 40°F or below, labeled with date
- In the freezer: Up to 2 months in freezer-safe containers, but texture of vegetables suffers slightly after thawing
Reheating
- Microwave reheating instructions: 90 seconds on high, stir, then another 60 seconds until steaming. Add a tablespoon of water over the rice before reheating to prevent it from drying out.
- Stovetop works better for maintaining texture if you’ve got time. Heat everything in a pan with a splash of water, stirring occasionally. Takes about 5 minutes but the chicken stays more tender.
- Don’t reheat teriyaki chicken meal prep without adding moisture. Learned that one the hard way when Rachel texted me a photo of her dried-out lunch with a sad face emoji.
Anti-waste tip
Leftover chicken and sauce make excellent fried rice for weekend breakfast. Chop it up, toss with scrambled eggs and day-old rice. Emma calls it “Sunday surprise rice” and requests it monthly.
Still have questions? I had the same ones first time I tried this.
Your Teriyaki Chicken Meal Prep Questions
When I started prepping teriyaki chicken bowls last year, I worried the sauce would separate or the rice would get gross by Thursday.
How to meal prep teriyaki chicken for the week without it getting dry?
Add a tablespoon of water to each container before microwaving. The steam rehydrates everything without making it soggy. Works every time.
Best containers for teriyaki chicken meal prep to prevent leaking?
Glass containers with three compartments and snap lids. Happened to me too with plastic containers total disaster in Jake’s backpack.
Can I use chicken thighs instead of boneless skinless chicken breasts?
Yes, thighs stay juicier through the week. Cook them a few minutes longer and trim excess fat before portioning.
Reheat teriyaki chicken meal prep without drying out in office microwave?
Microwave reheating instructions: cover loosely, add water, heat 90 seconds, stir, then 60 more seconds. Don’t skip the water step.
Complete Teriyaki Chicken Meal Prep Recipe
This teriyaki chicken meal prep covers Sunday through Thursday lunches without getting boring. The homemade sauce makes it worth the extra ten minutes compared to bottled versions.
Emma helped portion everything last Sunday while Pepper slept in the open cupboard behind us.
Teriyaki Chicken Meal Prep Bowls
Equipment
- Large skillet or wok
- Medium saucepan
- Rice cooker or pot with lid
- Steamer basket
- Four meal prep containers with compartments
- Small bowl
- Cutting board
- Sharp knife
Ingredients
- 1 tablespoon cornstarch
- 1 tablespoon cold water for slurry
- 1/2 cup low-sodium soy sauce
- 1/4 cup mirin authentic
- 1 inch fresh ginger grated
- 2 cloves garlic chopped
- 1/4 cup honey
- 2 boneless skinless chicken breasts about 10 oz / 300 g each; sliced into 1/2-inch strips
- 4 cups broccoli florets
- 2 red bell peppers thinly sliced
- 1 tablespoon avocado oil
- sea salt to taste
- black pepper to taste
- 1 cup white jasmine or basmati rice
- 1 cup water add extra if using stovetop method
- sesame seeds for garnish; pack separately
- chopped spring onions for topping; pack separately
Instructions
- Start cooking the rice according to package directions (about 15 minutes in a rice cooker for jasmine rice).
- Mix cornstarch and cold water in a small bowl to make a slurry; set aside.
- In a medium saucepan, combine soy sauce, mirin, grated ginger, chopped garlic, and honey. Bring to a gentle simmer over medium heat.
- Stir in the cornstarch slurry and simmer 3–4 minutes until the sauce thickens enough to coat the back of a spoon. Remove from heat.
- Slice chicken breasts into 1/2-inch strips and season with salt and pepper.
- Heat avocado oil in a large skillet over medium-high heat. Cook chicken 5–6 minutes per side until no pink remains and internal temperature reaches 165°F.
- While chicken cooks, steam broccoli florets and sliced bell peppers for about 5 minutes until tender-crisp.
- Remove chicken from heat and toss with about 3/4 of the teriyaki sauce; reserve the remaining sauce for drizzling.
- Portion cooked rice into the largest compartment of each meal prep container. Add chicken to a second compartment and vegetables to the third.
- Drizzle remaining sauce over each portion. Cool containers with lids slightly open for 15 minutes to prevent condensation.
- Seal containers and refrigerate. Pack sesame seeds and spring onions separately to add fresh when serving.
Notes
- Storage: Refrigerate up to 5 days at 40°F or below. Do not leave at room temperature for more than 2 hours.
- Freezer: Freeze up to 2 months in freezer-safe containers; note vegetables may soften after thawing.
- Reheating (microwave): Add 1 tablespoon water over the rice, cover loosely, heat 90 seconds on high, stir, then heat another 60 seconds until steaming.
- Reheating (stovetop): Heat in a skillet with a splash of water over medium heat for about 5 minutes, stirring occasionally.
- Moisture control: Cool containers with lids slightly ajar for 15 minutes before sealing to prevent condensation and soggy rice/veggies.
- Make-ahead tips: Keep sesame seeds and chopped spring onions in separate small containers to maintain crunch and freshness.
- Protein swaps: Chicken thighs work well; add 3–4 minutes to cook time. Thinly sliced flank steak also holds up in 5-day storage.
- Lower-calorie option: Use half the rice and double the broccoli to reduce calories per serving.
- No mirin? Substitute equal parts rice vinegar and brown sugar for a similar flavor profile.
- Container advice: Use glass containers with three compartments and snap lids to prevent leaks and keep components separate.
- Leftover tip: Turn extra chicken and sauce into quick fried rice with day-old rice and scrambled eggs.
Share Your Meal Prep Setup
Teriyaki chicken meal prep has saved more weekday lunches than I can count. Rachel’s coworkers ask her about it every time she heats one up because apparently it smells better than whatever they’re eating.
Hit the star rating if this worked for your week. Drop a comment if you’ve got container questions or if your kids are as picky as Jake about “green stuff.”
Snap a photo of your Sunday prep session and tag #NextWeekMeals or @NextWeekMeals on Instagram. I love seeing other people’s meal prep strategies, especially when they’re more organized than mine.
