Want a fast, healthy lunch that holds up all week, and features teriyaki chicken as the star? Teriyaki Chicken Meal Prep Bowls are protein-packed, easy to customize, and ideal for busy North American schedules. Keyword: teriyaki chicken meal prep bowls.
This guide is streamlined for Facebook and Pinterest readers who need results, not fluff. It borrows techniques from high-performing meal prep posts, keeps steps voice-search friendly, and uses practical substitutions. For more high-protein meal prep inspiration, check our high-protein meal prep ideas.
What Is Teriyaki Chicken Meal Prep Bowls?
Teriyaki chicken meal prep bowls are composed of glazed chicken, rice, and quick-steamed vegetables stored in portions for the week. The teriyaki sauce adds umami and a sticky gloss, while the bowls stay balanced for macros.
This format is designed for refrigeration up to 4 days, and reheats well in the microwave. If you want more chicken-forward options, see our guide to high-protein chicken recipes for simple swaps.
Quick Facts about teriyaki chicken meal prep bowls
- Serving size, 1 bowl (approx): 520 kcal, 35 g protein, 55 g carbs
- Typical prep time: 30 min active, 15 min passive
- Fridge life: 3 to 4 days at 4 C
Teriyaki Chicken Meal Prep Bowls
Ingredients
For the chicken
- 1 lb chicken breast, cut into bite-sized pieces Pat dry before searing for better caramelization.
- 1/4 cup teriyaki sauce Use 1/4 cup per container to maintain macros.
For the rice
- 2 cups pre-cooked rice Can use prepackaged cooked rice for convenience.
For the vegetables
- 1 cup broccoli, steamed Steam until bright in color and tender.
- 1 cup snap peas, steamed Steam until crisp tender.
Instructions
Preparation
- Cook the rice ahead of time or use prepackaged cooked rice for convenience.
- Cut the chicken into bite-sized pieces.
Cooking
- Cook the chicken over medium high-heat for 5-7 minutes until cooked through and no longer pink.
- Steam the vegetables until tender, approximately 3-5 minutes.
Assembly
- Evenly divide all of the cooked ingredients into four sealable containers.
- Each container should contain 1/2 cup rice, 1/2 cup cooked chicken, 1/2 cup broccoli, 1/2 cup snap peas, and 1/4 cup teriyaki sauce.
Storage and Reheating
- Seal the containers and store in the refrigerator until ready to eat.
- Warm in the microwave and drizzle the teriyaki over the chicken before eating.
Notes
Nutrition
Step-by-Step Instructions
Cook the rice ahead of time or use prepackaged cooked rice for convenience. Cut the chicken into bite-sized pieces. Cook the chicken over medium high-heat for 5-7 minutes until cooked through and no longer pink. Steam the vegetables until tender. To assemble the bowls, evenly divide all of the cooked ingredients into four sealable containers, with each container containing 1/2 cup rice, 1/2 cup cooked chicken, 1/2 cup broccoli, 1/2 cup snap peas, and 1/4 cup teriyaki sauce. Seal the containers and store in the refrigerator until ready to eat. Warm in the microwave and drizzle the teriyaki over the chicken. Enjoy!
- Prep rice and chicken, Action: Cook rice and dice chicken. Expected result, rice cooled, chicken ready for sear.
- Sear chicken, Action: Cook over medium high, 5 to 7 minutes. Expected result, juices run clear, internal temp 74 C.
- Steam vegetables, Action: Steam until crisp tender, 3 to 5 minutes. Expected result, bright color, tender bite.
- Assemble 4 bowls, Action: Divide ingredients per container. Expected result, each bowl has balanced portions for calories and protein.
- Store and reheat, Action: Refrigerate up to 4 days. Expected result, quick microwave meal, sauce retains flavor.
Chef tip: Pat the chicken dry before searing. A dry surface gives a better caramelized glaze with less sticking.
Variations & Substitutes
Swap proteins, grains, or sauce to match diets. Each change alters flavor, cook time, and nutrition. Below are common edits and what to expect.
- Plant-based: Use firm tofu, press and pan-fry, results in similar protein texture, slightly lower kcal per serving.
- Lower-carb: Replace rice with 100 g cauliflower rice, cuts carbs by about 40 g per bowl and reduces kcal.
- Spicier: Add 1 tsp sriracha to the teriyaki, flavor increases with no extra hands-on time.
Mistakes to Avoid
Beginner errors can make meal prep soggy or bland. These five traps are common and easy to fix.
- Overcrowding the pan, Fix, cook chicken in batches for even browning.
- Adding sauce too early, Fix, wait until chicken is mostly cooked to avoid steaming.
- Storing hot food sealed, Fix, cool to room temp for 30 min before sealing to avoid condensation.
- Using too much sauce, Fix, measure 1/4 cup per container to maintain macros.
- Skipping acid, Fix, add 1 tsp rice vinegar to sauce for brightness.
Storage, Reuse
Proper storage preserves texture and safety. Follow these simple rules for freshness and food safety.
- Refrigerate at 4 C or below, Keeps for 3 to 4 days.
- Freeze for up to 2 months, Thaw overnight in fridge before reheating.
- Reheat to 74 C internal, Microwave 1 to 2 minutes per bowl depending on wattage.
If you want different comfort bowls, explore our takes on chicken enchiladas, protein cookies, and creamy chicken chili in the related recipes below.
Related Recipes / See Also
If you love this, try our best chicken enchiladas recipes for another make-ahead dinner, or our banana oatmeal protein breakfast cookies for on-the-go mornings. For a cozy meal-prep stew, check the creamy white chicken chili recipes.
Conclusion
These teriyaki chicken meal prep bowls save time, deliver balanced macros, and scale easily for families. Follow the steps, avoid the common mistakes, and you will have flavorful lunches ready all week. In this guide, you’ll learn how to prep, store, and customize these bowls for your schedule and taste.
