Teriyaki Chicken Bowls Meal Prep: Say goodbye to sad desk lunches and hello to vibrant, flavorful, and incredibly convenient meals! Are you tired of ordering takeout every day or settling for bland, uninspired leftovers? I know I was! That’s why I’m so excited to share this recipe that will revolutionize your meal prep game.
Teriyaki chicken, with its glistening glaze and savory-sweet flavor, has a rich history rooted in Japanese culinary tradition. While the exact origins are debated, the essence of teriyaki lies in the “teri” (luster) imparted by the soy sauce-based glaze and the “yaki” (grilling or broiling) cooking method. Over time, teriyaki has evolved and adapted to different cultures, becoming a beloved dish worldwide.
What makes Teriyaki Chicken Bowls Meal Prep so irresistible? It’s the perfect combination of tender, juicy chicken, fluffy rice, and crisp vegetables, all bathed in that signature teriyaki sauce. The beauty of this recipe lies in its versatility and ease of preparation. You can customize it with your favorite veggies, adjust the sweetness of the sauce to your liking, and portion it out for a week’s worth of delicious and healthy lunches or dinners. People love this dish because it’s not only incredibly tasty but also a time-saver, making it ideal for busy weeknights or anyone looking to eat well without spending hours in the kitchen. Plus, who can resist that satisfying combination of textures and flavors? Get ready to elevate your meal prep routine with these amazing bowls!
Ingredients:
- For the Chicken:
- 2 lbs boneless, skinless chicken thighs, cut into 1-inch pieces
- 1/4 cup soy sauce (low sodium preferred)
- 2 tablespoons honey
- 2 tablespoons mirin (sweet rice wine)
- 1 tablespoon sake (optional, or substitute with rice vinegar)
- 1 tablespoon grated fresh ginger
- 2 cloves garlic, minced
- 1 teaspoon sesame oil
- 1/4 teaspoon red pepper flakes (optional, for heat)
- 1 tablespoon cornstarch
- 1 tablespoon water
- 1 tablespoon vegetable oil, for cooking
- For the Rice:
- 2 cups uncooked long-grain white rice (such as jasmine or basmati)
- 4 cups water
- 1/2 teaspoon salt
- For the Vegetables:
- 1 large broccoli head, cut into florets
- 2 carrots, peeled and sliced into thin rounds
- 1 red bell pepper, seeded and sliced into strips
- 2 tablespoons soy sauce (low sodium preferred)
- 1 tablespoon sesame oil
- 1 teaspoon rice vinegar
- 1/2 teaspoon grated fresh ginger
- 1 clove garlic, minced
- For Garnish (optional):
- Sesame seeds
- Chopped green onions
Preparing the Teriyaki Chicken
Okay, let’s start with the star of the show – the teriyaki chicken! This is where all the delicious flavor comes from, and it’s surprisingly easy to make.
- Marinate the Chicken: In a large bowl, combine the soy sauce, honey, mirin, sake (if using), grated ginger, minced garlic, sesame oil, and red pepper flakes (if using). Whisk everything together until it’s well combined.
- Add the Chicken: Add the chicken pieces to the marinade and toss to coat them evenly. Make sure every piece of chicken is nicely covered in that flavorful sauce.
- Let it Marinate: Cover the bowl with plastic wrap and refrigerate for at least 30 minutes, or up to 4 hours. The longer it marinates, the more flavorful the chicken will be! I usually aim for at least an hour if I have the time.
- Prepare the Cornstarch Slurry: In a small bowl, whisk together the cornstarch and water until smooth. This will help thicken the teriyaki sauce later on.
- Heat the Oil: Heat the vegetable oil in a large skillet or wok over medium-high heat. Make sure the skillet is nice and hot before adding the chicken.
- Cook the Chicken: Add the marinated chicken to the skillet in a single layer. Don’t overcrowd the pan, or the chicken will steam instead of sear. If necessary, cook the chicken in batches.
- Sear the Chicken: Cook the chicken for about 3-4 minutes per side, or until it’s nicely browned and cooked through. The internal temperature should reach 165°F (74°C).
- Add the Sauce: Once the chicken is cooked, pour the remaining marinade into the skillet. Bring the sauce to a simmer, then add the cornstarch slurry.
- Thicken the Sauce: Cook for another 1-2 minutes, stirring constantly, until the sauce has thickened to your desired consistency. It should be nice and glossy.
- Remove from Heat: Remove the skillet from the heat and set the chicken aside.
Cooking the Rice
Next up, let’s get the rice going. Fluffy, perfectly cooked rice is the perfect base for our teriyaki chicken bowls.
- Rinse the Rice: Place the rice in a fine-mesh sieve and rinse it under cold water until the water runs clear. This helps remove excess starch and prevents the rice from becoming sticky.
- Combine Rice and Water: In a medium saucepan, combine the rinsed rice, water, and salt.
- Bring to a Boil: Bring the mixture to a boil over high heat. Once it’s boiling, reduce the heat to low, cover the saucepan tightly with a lid, and simmer for 18-20 minutes, or until all the water has been absorbed and the rice is tender.
- Let it Rest: Remove the saucepan from the heat and let it sit, covered, for 10 minutes. This allows the rice to steam and finish cooking.
- Fluff the Rice: After 10 minutes, fluff the rice with a fork to separate the grains.
Preparing the Vegetables
Now, let’s add some healthy and colorful veggies to our bowls! I love using broccoli, carrots, and bell peppers, but you can use any vegetables you like.
- Prepare the Vegetables: Wash and chop the broccoli into florets, peel and slice the carrots into thin rounds, and seed and slice the red bell pepper into strips.
- Make the Vegetable Sauce: In a small bowl, whisk together the soy sauce, sesame oil, rice vinegar, grated ginger, and minced garlic.
- Sauté the Vegetables: Heat a large skillet or wok over medium-high heat. Add the broccoli, carrots, and bell pepper to the skillet.
- Cook the Vegetables: Cook the vegetables for about 5-7 minutes, stirring occasionally, until they are tender-crisp. You want them to be slightly softened but still have a bit of a bite.
- Add the Sauce: Pour the vegetable sauce over the vegetables and cook for another 1-2 minutes, stirring constantly, until the vegetables are evenly coated and the sauce has slightly thickened.
- Remove from Heat: Remove the skillet from the heat and set the vegetables aside.
Assembling the Teriyaki Chicken Bowls
Alright, we’ve got all our components ready! Now comes the fun part – assembling our delicious and healthy teriyaki chicken bowls.
- Portion the Rice: Divide the cooked rice evenly among four bowls.
- Add the Chicken: Top the rice with the teriyaki chicken, dividing it evenly among the bowls.
- Add the Vegetables: Add the sautéed vegetables to the bowls, again dividing them evenly.
- Garnish (Optional): Garnish the bowls with sesame seeds and chopped green onions, if desired. These add a nice touch of flavor and visual appeal.
- Serve and Enjoy: Serve the teriyaki chicken bowls immediately and enjoy!
Meal Prep Tips
These teriyaki chicken bowls are perfect for meal prepping! Here are a few tips to help you make the most of them:
- Cool Everything Down: Before assembling the bowls for meal prep, make sure the chicken, rice, and vegetables have cooled down completely. This will help prevent condensation from forming in the containers, which can make the food soggy.
- Use Airtight Containers: Store the assembled bowls in airtight containers in the refrigerator. This will help keep the food fresh and prevent it from drying out.
- Separate the Sauce (Optional): If you prefer, you can store the teriyaki sauce separately in a small container and add it to the bowls just before serving. This will help prevent the rice from becoming too soggy.
- Reheating: When you’re ready to eat, you can reheat the bowls in the microwave or in a skillet on the stovetop. If microwaving, add a splash of water to the bowl to help prevent the rice from drying out.
- Storage Time: These teriyaki chicken bowls will keep in the refrigerator for up to 4 days.
Variations and Substitutions
Want to mix things up a bit? Here are some ideas for variations and substitutions:
- Protein: You can substitute the chicken thighs with chicken breasts, tofu, or shrimp. Just adjust the cooking time accordingly.
- Rice: Try using brown rice, quinoa, or cauliflower rice instead of white rice for a healthier option.
- Vegetables: Feel free to use any vegetables you like! Some other great options include snap peas, mushrooms, zucchini, and edamame.
- Sauce: You can adjust the sweetness and spiciness of the teriyaki sauce to your liking. Add more honey for a sweeter sauce, or more red pepper flakes for a spicier sauce.
- Add-ins: Consider
Conclusion:
And there you have it! This Teriyaki Chicken Bowls Meal Prep recipe isn’t just another meal; it’s a passport to delicious, healthy, and stress-free eating throughout your busy week. I truly believe this is a must-try recipe, and here’s why: it’s incredibly flavorful, packed with protein and nutrients, and saves you precious time and energy. Forget those last-minute takeout orders or unhealthy convenience foods. With a little prep on the weekend, you’ll have satisfying and wholesome meals ready to go whenever hunger strikes.
But the best part? It’s completely customizable! Feel free to swap out the brown rice for quinoa or cauliflower rice if you’re watching your carbs. Add different vegetables like broccoli florets, snap peas, or bell peppers for extra color and crunch. For a spicier kick, try adding a pinch of red pepper flakes to the teriyaki sauce or a drizzle of sriracha over the finished bowls. If you’re not a fan of chicken, tofu or shrimp work beautifully as substitutes. You could even use leftover grilled steak! The possibilities are endless, so get creative and make it your own.
Serving Suggestions and Variations
Beyond the basic bowl, there are so many ways to enjoy this teriyaki chicken bowls meal prep. Consider serving it as a deconstructed lettuce wrap for a lighter option. Or, use the teriyaki chicken as a filling for tacos or spring rolls. You could even toss it with noodles for a quick and easy stir-fry. For a potluck or gathering, arrange all the components in separate bowls and let everyone build their own personalized teriyaki bowls. It’s a guaranteed crowd-pleaser!
I’ve found that adding a sprinkle of sesame seeds and some chopped green onions really elevates the presentation and flavor. A side of edamame or a simple cucumber salad complements the richness of the teriyaki sauce perfectly. And don’t forget a squeeze of lime juice for a burst of freshness!
Why This Recipe Works
This recipe is more than just a collection of ingredients; it’s a system for success. By prepping everything in advance, you eliminate the temptation to reach for unhealthy options when you’re short on time. The balanced combination of protein, carbohydrates, and vegetables ensures that you’ll feel satisfied and energized throughout the day. And the delicious teriyaki sauce makes it a meal that you’ll actually look forward to eating.
I know that meal prepping can seem daunting at first, but trust me, it’s worth the effort. Once you get into the habit, you’ll wonder how you ever lived without it. And this teriyaki chicken bowl recipe is the perfect place to start. It’s simple, straightforward, and incredibly rewarding.
So, what are you waiting for? Grab your ingredients, put on some music, and get ready to transform your week with this amazing recipe. I’m confident that you’ll love it as much as I do.
I’m so excited for you to try this recipe and experience the joy of having delicious, healthy meals ready to go whenever you need them. Once you’ve given it a try, I would absolutely love to hear about your experience! Share your photos, variations, and any tips or tricks you discover in the comments below. Let’s build a community of meal prep enthusiasts and inspire each other to live healthier, happier lives, one delicious bowl at a time. Happy cooking!
Teriyaki Chicken Bowls Meal Prep: Your Easy & Delicious Guide
Tender chicken and vibrant vegetables coated in flavorful homemade teriyaki sauce, served over fluffy rice. An easy and delicious meal perfect for weeknights or meal prep!
Ingredients
- 2 lbs boneless, skinless chicken thighs, cut into 1-inch pieces
- 1/4 cup soy sauce (low sodium preferred)
- 2 tablespoons honey
- 2 tablespoons mirin (sweet rice wine)
- 1 tablespoon sake (optional, or substitute with rice vinegar)
- 1 tablespoon grated fresh ginger
- 2 cloves garlic, minced
- 1 teaspoon sesame oil
- 1/4 teaspoon red pepper flakes (optional, for heat)
- 1 tablespoon cornstarch
- 1 tablespoon water
- 1 tablespoon vegetable oil, for cooking
- 2 cups uncooked long-grain white rice (such as jasmine or basmati)
- 4 cups water
- 1/2 teaspoon salt
- 1 large broccoli head, cut into florets
- 2 carrots, peeled and sliced into thin rounds
- 1 red bell pepper, seeded and sliced into strips
- 2 tablespoons soy sauce (low sodium preferred)
- 1 tablespoon sesame oil
- 1 teaspoon rice vinegar
- 1/2 teaspoon grated fresh ginger
- 1 clove garlic, minced
- Sesame seeds
- Chopped green onions
Instructions
- Marinate the Chicken: In a large bowl, combine the soy sauce, honey, mirin, sake (if using), grated ginger, minced garlic, sesame oil, and red pepper flakes (if using). Whisk together. Add the chicken pieces and toss to coat. Cover and refrigerate for at least 30 minutes, or up to 4 hours.
- Prepare the Cornstarch Slurry: In a small bowl, whisk together the cornstarch and water until smooth.
- Cook the Rice: Rinse the rice under cold water until the water runs clear. In a medium saucepan, combine the rinsed rice, water, and salt. Bring to a boil over high heat, then reduce heat to low, cover, and simmer for 18-20 minutes, or until all the water has been absorbed. Remove from heat and let sit, covered, for 10 minutes. Fluff with a fork.
- Prepare the Vegetables: Wash and chop the broccoli into florets, peel and slice the carrots into thin rounds, and seed and slice the red bell pepper into strips.
- Make the Vegetable Sauce: In a small bowl, whisk together the soy sauce, sesame oil, rice vinegar, grated ginger, and minced garlic.
- Cook the Chicken: Heat the vegetable oil in a large skillet or wok over medium-high heat. Add the marinated chicken in a single layer (cook in batches if necessary). Cook for 3-4 minutes per side, or until browned and cooked through (internal temperature of 165°F/74°C).
- Thicken the Sauce: Pour the remaining marinade into the skillet with the chicken. Bring to a simmer, then add the cornstarch slurry. Cook for 1-2 minutes, stirring constantly, until the sauce has thickened. Remove from heat.
- Sauté the Vegetables: Heat a large skillet or wok over medium-high heat. Add the broccoli, carrots, and bell pepper. Cook for 5-7 minutes, stirring occasionally, until tender-crisp.
- Add Sauce to Vegetables: Pour the vegetable sauce over the vegetables and cook for another 1-2 minutes, stirring constantly, until the vegetables are evenly coated and the sauce has slightly thickened. Remove from heat.
- Assemble the Bowls: Divide the cooked rice evenly among four bowls. Top with the teriyaki chicken and sautéed vegetables, dividing them evenly.
- Garnish (Optional): Garnish with sesame seeds and chopped green onions, if desired.
- Serve and Enjoy: Serve immediately.
Notes
- For best flavor, marinate the chicken for at least an hour.
- Don’t overcrowd the pan when cooking the chicken; cook in batches if necessary.
- Adjust the sweetness and spiciness of the teriyaki sauce to your liking.
- Feel free to substitute the vegetables with your favorites.
- These bowls are great for meal prepping! Cool all components completely before assembling and storing in airtight containers in the refrigerator for up to 4 days.
