Teriyaki Chicken and Broccoli Meal Prep Bowls
Fast one-pan teriyaki chicken and broccoli bowls built for batch cooking and easy weekday lunches. Stays fresh 4–5 days in the fridge and can be frozen up to 3 months, making it perfect for busy professionals, students, or families planning ahead. Reheats well without getting rubbery, with an optional extra-sauce add-on for desk-friendly lunches.
Equipment
- Large skillet (12-inch)
- Mixing bowl
- Whisk
- Cutting board
- Chef's knife
- Measuring cups and spoons
- 4 glass meal prep containers with snap lids
Ingredients
- 1/4 cup reduced sodium soy sauce or 2 tablespoons dark soy
- 2 tablespoons honey
- 2 tablespoons rice wine vinegar
- 1 tablespoon cornstarch
- 1 clove garlic peeled and minced
- 1/2 teaspoon sesame oil optional
- 1/4 teaspoon ground ginger optional
- 1 pound boneless, skinless chicken breasts cut into bite-size pieces
- salt to taste
- black pepper to taste
- 1 tablespoon oil for sautéing
- 2 cups broccoli florets
- 1 bell pepper sliced into strips
- 2 cups brown rice cooked
- sesame seeds for garnish, optional
Instructions
- Whisk soy sauce, honey, rice wine vinegar, cornstarch, garlic, sesame oil, and ginger in a small bowl until the cornstarch fully dissolves. Set aside.
- Pat chicken dry and season generously with salt and black pepper.
- Heat oil in a large skillet over medium-high heat. Add chicken and cook 6–7 minutes, stirring occasionally, until cooked through and lightly golden.
- Add broccoli florets and sliced bell pepper to the skillet. Stir-fry 3–4 minutes until vegetables are tender-crisp.
- Pour in the teriyaki sauce, stirring constantly. Cook 1–2 minutes until the sauce thickens and coats the chicken and vegetables.
- Remove from heat and let cool on the counter for at least 20 minutes before sealing any containers.
- Divide cooked brown rice among 4 containers. Top with the chicken and vegetable mixture, garnish with sesame seeds if using, label with the date, and refrigerate.
Notes
- Storage: Refrigerate in airtight glass containers for 4–5 days. For best quality, cool the food at least 20 minutes before sealing to prevent condensation and soggy rice.
- Freezer: Freeze up to 3 months. For best texture, freeze chicken and sauce separately from rice. Thaw overnight in the fridge.
- Reheating: Microwave 2 minutes on high, stir, then heat 30 seconds more if needed. Cover with a damp paper towel to keep broccoli from drying out. Stovetop reheat with a splash of water also works well.
- Extra sauce option: Double the sauce and store half separately in small containers to add after reheating—prevents soggy bowls and boosts flavor.
- Lower-calorie swap: Use cauliflower rice and reduce or replace honey with a low-calorie sweetener to cut calories per bowl.
- Batch cooking: This recipe scales easily; cook up to 2 pounds of chicken in batches and keep rice slightly separate in containers to prevent sauce absorption.
- Containers: Use glass containers with snap lids and always label with the prep date.