I started making teriyaki chicken meal prep bowls years ago when weekdays were a blur of meetings and after-school pick-ups — something I could reheat quickly and actually look forward to eating. The first time I roasted the chicken right in the sauce I remember thinking it might be too sweet and thin, but as it baked the sauce reduced and turned into a glossy, sticky glaze that clung to the meat. The smell as the ginger and garlic warmed up in the oven is one of those comforting kitchen smells: bright, a touch sweet from the honey, and savory from soy. This recipe has become my go-to when I want a balance of protein, veg, and carbs that holds up in the fridge for a few days without feeling like leftovers.
Ingredients You’ll Need
Below are the ingredients I use every time I make these teriyaki chicken meal prep bowls. First, a conversational ingredient list (no exact measurements) so you can shop intuitively. After that I include the measured ingredient list so the recipe stays accurate.
- Chicken breasts – the starring protein; lean and holds up well when roasted in sauce.
- Soy sauce (or tamari) – provides the salty, umami backbone; use tamari for gluten-free.
- Mirin – adds sweetness and a subtle acidity that brightens the sauce; rice wine can work in a pinch.
- Honey (or maple) – thickens and adds depth; swap to maple for a vegan version.
- Fresh ginger – grated for warmth and bite; fresh always beats powdered here.
- Garlic – chopped for savory perfume that mellows when cooked.
- Cornstarch – slurry to thicken the teriyaki into a glossy glaze.
- Rice (or cauliflower rice/quinoa) – the comforting starch base that soaks up sauce.
- Broccoli and bell peppers – sturdy vegetables that roast well and add color and crunch.
- Neutral oil – a little oil like avocado or vegetable oil for roasting.
- Sesame seeds and spring onions – small finishing touches for texture and freshness.
Exact ingredients (measured) to follow the version I tested and photographed. These amounts yield 4 bowls and match the cooking times and nutrition estimates tested in my kitchen:
- 1 Tbsp corn starch
- 1 Tbsp cold water
- 1/2 cup low sodium soy sauce
- 1/4 cup real mirin
- 1 inch grated ginger
- 2 cloves chopped garlic
- 1/4 cup honey
- 2 chicken breasts (about 10 oz / 300g each)
- 1 cup white Jasmine or Basmati Rice
- 1 cup water (more if cooking on stovetop)
- 4 cups broccoli florets
- 2 sliced red bell peppers
- 1 Tbsp avocado oil
- sea salt and pepper to taste
- sesame seeds and spring onions for garnish
Step-by-Step Cooking Instructions
I write instructions the way I actually cook: in a practical order that keeps pans to a minimum and keeps the sauce glossy. Follow these steps and the timing will match the oven and resting cues I describe.
- Preheat the oven. Set your oven to 400°F (200°C). I always let it fully come up to temperature — a hot oven gives the chicken a quick sear in the sauce and helps the sauce thicken as it bakes.
- Make the cornstarch slurry. Whisk 1 Tbsp cornstarch into 1 Tbsp cold water until smooth. This prevents lumps and helps the sauce become glossy instead of grainy.
- Combine the teriyaki mixture. In an oven-proof baking dish whisk together the cornstarch slurry, 1/2 cup low sodium soy sauce, 1/4 cup real mirin, grated ginger (about an inch), chopped garlic, and 1/4 cup honey. Taste for balance — if it seems flat, a tiny pinch of salt or more mirin will help; if it’s too salty, a touch more honey or mirin softens it.
- Add the chicken to the sauce. Nestle 2 chicken breasts into the teriyaki sauce. The sauce should come partway up the sides so the chicken bakes while being basted by the sauce.
- Roast chicken. Place the dish in the hot oven for about 25 minutes, or until the chicken reaches an internal temperature of about 155°F. It will rise during resting to 165°F. I use an instant-read thermometer — it’s the easiest way to avoid overcooking and drying out the breasts.
- Roast the vegetables alongside. On a large baking sheet toss broccoli florets and sliced red bell peppers with a drizzle of avocado oil, salt, and pepper. Put them in the oven next to the chicken for 15–20 minutes, depending on how crisp you like them. I prefer the broccoli with a little char on the tips — that adds a toasty flavor that cuts the sweetness of the sauce.
- Cook the rice. While the oven does the heavy lifting, cook 1 cup jasmine or basmati rice with 1 cup water on the stovetop or in the Instant Pot. Tip: rinse jasmine lightly if you want fluffier grains; don’t over-stir, and let it steam off the heat for 5–10 minutes after cooking for a better texture.
- Rest the chicken. Remove the chicken and veggies. Let the chicken rest about 10 minutes — this is crucial. Resting lets the juices redistribute and the internal temp climb to the safe 165°F without drying the meat.
- Finish the sauce and cut the chicken. Remove the chicken from the sauce onto a cutting board, then cut into bite-sized cubes. Return the cubes to the thick, jelly-like teriyaki sauce and stir to combine so every piece is coated. If your sauce seems too thin at this point, place the pan back on low heat for a minute and stir; the residual cornstarch will thicken it quickly. If it’s overly thick, whisk in a tablespoon of hot water.
- Assemble the bowls. Divide the rice, roasted veggies, and teriyaki chicken into 4 containers. Garnish with sesame seeds and sliced spring onion. Let everything cool slightly before sealing containers to reduce condensation (which causes sogginess).
Dietary adaptations — mini sections:
Gluten-free: Substitute tamari or coconut aminos for soy sauce and use a gluten-free mirin or extra mirin if needed.
Low-carb / Keto: Swap the rice for cauliflower rice. Reduce honey or replace with a low-carb sweetener like erythritol-based syrup, but keep an eye on texture — liquid sweeteners change the glaze behavior.
Vegan: Use extra-firm pressed tofu or canned young jackfruit. Bake tofu in the teriyaki sauce or pan-fry it first for better texture. Swap honey for maple or agave.
Nutritional Benefits of This Dish
These bowls are a balanced plate: lean protein, fiber-rich vegetables, and a satisfying starch. A typical serving (one of the four bowls) provides around 24 grams of protein and roughly 427 calories according to the recipe’s tested nutrition. The broccoli delivers vitamin C and a nice dose of fiber; bell peppers add vitamin A and antioxidants; jasmine or basmati rice supplies quick energy and pairs well with the sauce.
Notes on modifications for nutrition:
- Higher protein: Use extra chicken or pair with edamame on the side.
- Lower carbs: Replace rice with cauliflower rice or a smaller portion of brown rice.
- Lower sugar: Reduce honey by half and boost umami with more soy or a splash of rice vinegar to keep balance.
How to Customize Your Meal Prep Bowls
I treat this recipe as a framework. Over the years I’ve swapped different vegetables, starches, and heat levels depending on what’s in my fridge.
- Vegetable swaps: Snap peas, shredded carrots, roasted sweet potatoes, or sautéed mushrooms all work. If using a softer veg (like zucchini), roast them a little less so they don’t turn to mush.
- Grain alternatives: Try quinoa for nuttiness or brown rice for more fiber. Quinoa soaks up sauce differently — fluff it and let it cool a bit before assembling so it doesn’t get gluey.
- Flavor twists: Add a teaspoon of sesame oil for depth, a pinch of chili flakes or gochujang for heat, or swap honey for maple and add a squeeze of lime to brighten the bowl.
- Textural boosts: Toasted sesame seeds, chopped roasted peanuts, or crushed nori sheets add crunch and umami finish.
If you want a seafood twist, try using seared salmon or shrimp prepared in a similar teriyaki glaze for an easy alternative to chicken.
Storage and Reheating Tips
These bowls keep well, but the details matter if you want them to taste as good on day 3 as day 1.
- Fridge: Store assembled bowls in airtight containers for up to 4 days. Let food cool slightly before sealing so condensation doesn’t make your rice soggy.
- Freezer: Separate chicken (with sauce) from rice and roasted vegetables. Chicken freezes well for 2–3 months; rice and veggies tend to get softer when frozen. Thaw overnight in the refrigerator before reheating.
- Reheating: Microwave chicken and rice covered with a damp paper towel or microwave-safe lid to trap steam — 1–2 minutes is usually enough depending on your microwave. Add a splash of water if rice seems dry. To avoid soggy vegetables, reheat them separately in a hot skillet with a little oil for 3–5 minutes or pop them in a 400°F (200°C) oven for 5–8 minutes to refresh their texture.
Expert Tips for Meal Prep Efficiency
After making this dozens of times, a few habits save me time and keep results consistent.
- Marinate overnight: If you have time, marinate the chicken in the teriyaki mixture for a few hours or overnight. The flavors penetrate and the chicken needs less cooking time to taste saucy.
- Batch the sauce: Make a double batch of the teriyaki and store it in the fridge — you can reheat and use it on weeknight stir-fries.
- Use tools: A good instant-read thermometer prevents overcooking. A rice cooker frees up stove space and timing headaches.
- Prep once, use often: Roast a tray of mixed vegetables and use them across different bowls (salad, grain bowls, wraps) during the week.
- Label your containers: Write the assembly date on freezer containers so you rotate older meals first.
Frequently Asked Questions (FAQs)
- How long do teriyaki chicken meal prep bowls last in the fridge or freezer?Store assembled bowls in airtight containers in the fridge for up to 4 days. For freezing, separate the chicken (and sauce) from the rice and veggies — chicken can be frozen for 2–3 months, but rice and roasted veggies may get mushy. Thaw overnight in the fridge before reheating.
- Can I make this recipe gluten-free, low-carb, or vegan?Yes. For gluten-free use tamari or coconut aminos instead of soy sauce. For low-carb swap rice for cauliflower rice and reduce or replace the honey with a low-carb sweetener. For vegan, use extra-firm tofu (pressed and baked/pan-fried) or jackfruit and swap honey for maple/agave or another vegan sweetener.
- What’s the best way to reheat the bowls without making the vegetables soggy?Reheat chicken and rice in the microwave covered briefly (add a splash of water and 1–2 minutes depending on portion). To keep veggies crisp, reheat them separately in a hot skillet with a little oil or in a 400°F (200°C) oven for 5–8 minutes.
- How do I ensure the chicken is safe to eat but stays juicy?Use an instant-read thermometer: remove the chicken from the oven at about 155°F (68°C) and let it rest ~10 minutes — the temperature will rise to 165°F (74°C). Resting and then slicing the chicken and stirring it back into the thick teriyaki sauce helps keep it moist.
Conclusion and Final Thoughts
These teriyaki chicken meal prep bowls are one of those practical recipes that reward a little weekend prep with easy, delicious lunches (or dinners) all week. The method is forgiving: the sauce thickens as it bakes, the chicken stays juicy if you pull it at the right temp, and the roasted vegetables add color and crunch. Try swapping ingredients based on what’s in your fridge — this recipe stands up to substitutions and still delivers a satisfying, balanced meal. If you make it, I’d love to know which swaps you try and how you reheat them during the week — small adjustments are how a recipe becomes your own.
Teriyaki Chicken Meal Prep Bowls
Ingredients
Method
- Preheat oven to 400F (200C).
- Add cornstarch and cold water to a small bowl and whisk until no lumps are left.
- Add cornstarch slurry to an oven-proof baking dish, soy sauce, mirin, ginger, garlic, honey, and whisk until well combined.
- Add chicken breasts to teriyaki sauce and place in the hot oven for approximately 25 minutes or until the chicken has an internal temperature of 155F. (Internal temperature will rise to 165F during resting time).
- In the meantime, add broccoli florets and bell pepper slices to a large baking sheet, drizzle with avocado oil, season with sea salt and pepper, and then place next to the chicken in the oven for 15-20 minutes depending on how crunchy or soft you like your veggies.
- While everything is in the oven, cook your rice in either the Instant Pot or on the stovetop.
- Remove chicken and veggies from the oven and let the chicken rest for approximately 10 minutes.
- Then remove the chicken from the sauce and place on a cutting board, cut chicken into bite-sized cubes and return to the thick teriyaki sauce and stir to combine.
- Divide chicken, teriyaki sauce, veggies, and rice into 4 meal prep containers, garnish with sesame seeds and sliced spring onion and store in the fridge for up to 4 days.