Teriyaki Chicken Meal Prep is the perfect solution for busy weekdays when you want a healthy, flavorful, and satisfying meal ready to go. Tender chicken breasts are coated in a homemade teriyaki sauce, paired with fluffy rice and vibrant broccoli for a balanced meal that’s easy to prepare ahead of time and enjoy throughout the week.
Why You’ll Love This Recipe
- Perfect for weekly meal prep.
- Sweet and savory homemade teriyaki sauce.
- High in protein and balanced with vegetables and rice.
- Budget-friendly and made with simple pantry ingredients.
- Great for lunch or dinner.
- Stores and reheats beautifully.
- Family-friendly and customizable.
Ingredients
For the Teriyaki Chicken
- ¼ cup soy sauce
- 2 tablespoons rice wine vinegar
- 2 tablespoons honey
- 1 tablespoon cornstarch
- 1 tablespoon avocado oil
- 1 thumb fresh ginger, minced
- 1 garlic clove, minced
- 1 teaspoon sesame oil
- 4 (6-ounce) boneless skinless chicken breasts
For the Sides
- 1 cup long-grain rice
- ½ teaspoon salt
- Black pepper, to taste
- 1½ cups plus 3 tablespoons water, divided
- 1 head broccoli, cut into florets
Instructions
- In a large bowl, whisk together soy sauce, rice wine vinegar, honey, cornstarch, avocado oil, minced ginger, garlic, and sesame oil until smooth.
- Add the chicken breasts and coat them evenly in the marinade. Cover and refrigerate for at least 20 minutes or up to 24 hours for maximum flavor.
- Rinse the rice thoroughly under cold water until the water runs clear.
- Combine the rice, salt, and 1½ cups water in a saucepan. Bring to a boil over medium-high heat.
- Stir once, reduce the heat to low, cover, and cook for 15 minutes. Remove from the heat and let stand, covered, for 5 minutes before fluffing with a fork.
- Heat a large skillet over medium-high heat. Remove the chicken from the marinade, reserving the marinade.
- Cook the chicken for about 10 minutes until nearly cooked through and lightly browned.
- Pour the reserved marinade into the skillet and continue cooking until the sauce thickens and the Teriyaki Chicken Meal Prep chicken reaches an internal temperature of 165°F (74°C).
- Transfer the cooked chicken to meal prep containers.
- In the same skillet, add broccoli and 3 tablespoons of water. Cover and steam for 4–5 minutes until tender-crisp and bright green. Season with salt and pepper.
- Divide the rice and broccoli evenly among the containers alongside the chicken.
- Allow everything to cool before sealing and refrigerating.
Tips & Tricks
- Marinate overnight for deeper flavor.
- Slice the chicken before serving for easier reheating.
- Brown rice or jasmine rice can be substituted.
- Add carrots, snap peas, or bell peppers for extra vegetables.
- Sprinkle toasted sesame seeds and sliced green onions before serving.
- Avoid overcooking the broccoli to maintain its bright color and texture.
Details
- Prep Time: 25 minutes (plus marinating)
- Cook Time: 25 minutes
- Total Time: About 50 minutes (excluding long marinating)
- Yield: 4 servings
- Category: Main Course
- Method: Stovetop
- Cuisine: Asian-Inspired
- Difficulty: Easy
- Dietary Notes: High Protein, Meal Prep Friendly
Notes
- Use low-sodium soy sauce to reduce sodium.
- Honey can be replaced with maple syrup if preferred.
- Boneless chicken thighs also work well.
- Serve with cauliflower rice for a lower-carb option.
Nutrition (Approximate Per Serving)
- Calories: 470
- Protein: 42g
- Carbohydrates: 35g
- Fat: 14g
- Fiber: 4g
- Sugar: 9g
- Sodium: 720mg
FAQ
Can I make Teriyaki Chicken Meal Prep ahead of time?
Yes. It stays fresh in the refrigerator for up to four days, making it ideal for weekly meal planning.
Can I freeze it?
Absolutely. Freeze individual portions for up to three months.
Can I use chicken thighs?
Yes. Boneless skinless chicken thighs provide a juicier alternative and work perfectly.
Is homemade teriyaki sauce better than bottled?
Homemade sauce gives fresher flavor and allows you to control sweetness and sodium.
Can I add more vegetables?
Definitely. Bell peppers, carrots, snap peas, green beans, and zucchini all pair well with this recipe.
Storage
Refrigerator: Store in airtight meal prep containers for up to 4 days.
Freezer: Freeze for up to 3 months.
Reheating: Microwave for 2–3 minutes, stirring halfway through if possible. Add a splash of water before reheating if the rice seems dry.
Similar Recipes
Teriyaki Chicken Meal Prep
Ingredients
For the Teriyaki Chicken
- ¼ cup soy sauce
- 2 tablespoons rice wine vinegar
- 2 tablespoons honey
- 1 tablespoon cornstarch
- 1 tablespoon avocado oil
- 1 thumb fresh ginger minced
- 1 garlic clove minced
- 1 teaspoon sesame oil
- 4 6-ounce boneless skinless chicken breasts
For the Sides
- 1 cup long-grain rice
- ½ teaspoon salt
- Black pepper to taste
- 1½ cups plus 3 tablespoons water divided
- 1 head broccoli cut into florets
Instructions
- In a large bowl, whisk together soy sauce, rice wine vinegar, honey, cornstarch, avocado oil, minced ginger, garlic, and sesame oil until smooth.
- Add the chicken breasts and coat them evenly in the marinade. Cover and refrigerate for at least 20 minutes or up to 24 hours for maximum flavor.
- Rinse the rice thoroughly under cold water until the water runs clear.
- Combine the rice, salt, and 1½ cups water in a saucepan. Bring to a boil over medium-high heat.
- Stir once, reduce the heat to low, cover, and cook for 15 minutes. Remove from the heat and let stand, covered, for 5 minutes before fluffing with a fork.
- Heat a large skillet over medium-high heat. Remove the chicken from the marinade, reserving the marinade.
- Cook the chicken for about 10 minutes until nearly cooked through and lightly browned.
- Pour the reserved marinade into the skillet and continue cooking until the sauce thickens and the Teriyaki Chicken Meal Prep chicken reaches an internal temperature of 165°F (74°C).
- Transfer the cooked chicken to meal prep containers.
- In the same skillet, add broccoli and 3 tablespoons of water. Cover and steam for 4–5 minutes until tender-crisp and bright green. Season with salt and pepper.
- Divide the rice and broccoli evenly among the containers alongside the chicken.
- Allow everything to cool before sealing and refrigerating.
Notes
- Use low-sodium soy sauce to reduce sodium.
- Honey can be replaced with maple syrup if preferred.
- Boneless chicken thighs also work well.
- Serve with cauliflower rice for a lower-carb option.
Conclusion
This Teriyaki Chicken Meal Prep recipe delivers the perfect balance of sweet, savory, and wholesome flavors in one convenient meal. Whether you’re planning lunches for the week or preparing healthy dinners in advance, this easy recipe offers delicious results every time. With tender chicken, fluffy rice, and crisp broccoli, it’s a reliable meal prep favorite you’ll want to make again and again.