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Quick Teriyaki Chicken Bowls: Best Meal Prep Recipe

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These Quick Teriyaki Chicken and Rice Bowls are the ultimate meal prep solution—ready in 30 minutes with a double-glaze technique that ensures every bite is coated in sticky, sweet-savory goodness. Perfect for busy weeks, they stay fresh for days and taste even better on day two.

Ingredients

Scale
  • ½ cup (120ml) low-sodium soy sauce
  • ¼ cup (85g) honey
  • 2 tablespoons (30ml) unseasoned rice vinegar
  • 3 cloves fresh garlic, minced
  • 1 tablespoon fresh ginger, grated
  • 1 tablespoon (15ml) toasted sesame oil
  • 1 tablespoon (8g) cornstarch mixed with 2 tablespoons water
  • 1.5 pounds (680g) boneless, skinless chicken thighs
  • 4 cups (about 600g cooked) cooked white rice (short-grain or jasmine)
  • 2 cups (about 200g) broccoli florets
  • 1 cup (about 110g) shredded carrots
  • 1 cup (about 150g) shelled edamame
  • 4–5 green onions, sliced
  • 1 tablespoon sesame seeds (toasted white or black)
  • Salt and pepper to taste
  • 1 tablespoon neutral oil (avocado or vegetable)

Instructions

  1. Make the teriyaki sauce: In a small saucepan, combine soy sauce, honey, rice vinegar, minced garlic, grated ginger, and sesame oil. Whisk until honey dissolves. Bring to a gentle simmer over medium heat for 2 minutes. Slowly pour in cornstarch slurry while whisking constantly until sauce thickens (coats back of spoon). Remove from heat. Set aside half for cooking, half for final glaze.
  2. Prepare the rice: Rinse 1½ cups (300g) short-grain rice under cold water until water runs clear. Cook in a rice cooker with 2 cups (480ml) water, or in a pot: bring to boil, reduce to low, cover, and simmer 18 minutes. Let sit covered 5 minutes, then fluff with fork.
  3. Cook the broccoli and prep veggies: Bring a small pot of salted water to a boil. Add broccoli florets and cook 90 seconds until bright green. Drain and plunge into ice water to stop cooking. Drain and pat dry. Shred carrots if fresh, thaw edamame under warm water.
  4. Cook the chicken: Pat chicken thighs dry with paper towels. Season lightly with salt and pepper. Heat a large skillet over medium-high heat with 1 tablespoon neutral oil. Add chicken in a single layer (work in batches if needed). Cook 4-5 minutes per side until golden brown and cooked through. During last minute, brush tops with 2 tablespoons teriyaki sauce. Remove to cutting board, rest 3 minutes, then dice into ½-inch cubes.
  5. Glaze the chicken: Return diced chicken to skillet over low heat. Pour remaining teriyaki sauce over chicken and toss gently to coat. Cook 1-2 minutes until sauce is sticky and glossy, clinging to chicken.
  6. Assemble the bowls: Divide cooked rice evenly among 4 meal prep containers. Top each with glazed chicken, broccoli, shredded carrots, and edamame. Sprinkle with sliced green onions and sesame seeds. Cool completely (20-30 minutes) before sealing lids.

Notes

Don’t skip drying the chicken for best browning. Add garlic and ginger to the sauce rather than the pan to prevent burning. Let sauce reduce until it coats the back of a spoon. Cool bowls completely before refrigerating to avoid sogginess. For best reheating, remove green onions and sesame seeds first, then microwave with a damp paper towel for 2-3 minutes. These bowls taste even better on day two as flavors meld.

Nutrition

Keywords: teriyaki chicken bowls, meal prep, quick dinner, healthy meal prep, chicken and rice bowls, easy teriyaki recipe

Find it online: https://spoonmira.com/quick-teriyaki-chicken-bowls-best-meal-prep-recipe/