Teriyaki Chicken Meal Prep Bowls
These teriyaki chicken bowls are designed for efficient weekly meal prep with homemade sauce, fluffy jasmine rice, and crisp-tender veggies. They store well for up to 5 days in the fridge and reheat without drying out when you add a splash of water. Ideal for busy families and professionals looking for balanced, make-ahead lunches.
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.