Meal Prep Teriyaki Chicken Bowls Savory and Simple

January 5, 2026May 7, 2025 by Chef Jamie

Ingredients

Required Ingredients

– 2 lbs chicken breast, cut into bite-sized pieces

– 1 cup teriyaki sauce (store-bought or homemade)

– 4 cups broccoli florets

– 2 cups brown rice (uncooked)

– 1 red bell pepper, sliced

– 2 carrots, julienned

– 2 tablespoons olive oil

– Salt and pepper to taste

– 1 tablespoon sesame seeds (for garnish)

– 2 green onions, sliced (for garnish)

You need these ingredients to make the teriyaki chicken bowls. The chicken gives a great base, while the teriyaki sauce adds sweet and savory flavors. The veggies add color and crunch. Don’t skip the garnishes; they make the dish look nice and taste better.

Optional Ingredients

– Homemade teriyaki sauce

– Different vegetables

– Proteins

You can use homemade teriyaki sauce for a fresh taste. Feel free to switch up the veggies, too. Try snap peas or bell peppers for variety. If you want more protein, you can add tofu or shrimp. This flexibility helps you make the recipe your own.

Step-by-Step Instructions

Cooking the Rice

– Start by rinsing the brown rice under cold water. This helps remove excess starch.

– Combine the rice with 4 cups of water and a pinch of salt in a pot.

– Bring the water to a boil, then reduce the heat to a simmer.

– Cover and cook for about 40-45 minutes until the rice is tender.

– Fluff the rice with a fork and set it aside.

Preparing the Chicken

– Heat olive oil in a large skillet over medium-high heat.

– Once the oil is hot, add the diced chicken pieces.

– Season the chicken with salt and pepper for flavor.

– Sauté the chicken until browned and fully cooked, about 7-10 minutes.

Adding the Teriyaki Sauce

– Pour the teriyaki sauce over the cooked chicken in the skillet.

– Stir to coat all the chicken pieces evenly.

– Cook for an additional 2-3 minutes to thicken the sauce slightly.

Sautéing the Vegetables

– Choose vegetables like broccoli, red bell pepper, and carrots.

– Sauté the vegetables over medium heat for about 5-7 minutes.

– Cook until they are bright and slightly tender but still crisp.

Assembling the Bowls

– Grab meal prep containers or bowls for assembly.

– Start by portioning out the cooked brown rice evenly.

– Top the rice with teriyaki chicken and the sautéed vegetables.

Garnishing the Bowls

– Finish by sprinkling sesame seeds on each bowl for crunch.

– Add sliced green onions for a burst of flavor and color.

Tips & Tricks

Meal Prep Best Practices

– Cooling and storing techniques: After cooking, let your bowls cool down completely. This prevents moisture buildup, which can make your meal soggy. Once cool, seal the containers tightly. Store in the fridge for up to five days for best freshness.

– Choosing the right containers: Use clear, BPA-free containers. Glass or high-quality plastic are great choices. They help you see your meals easily and keep flavors locked in.

Flavor Enhancements

– Suggestions for additional seasonings: Try adding garlic powder or ginger for extra flavor. A splash of lime juice can brighten up the dish. If you like heat, sprinkle in some red pepper flakes.

– Pairing options with sauces: Teriyaki sauce is great, but don’t stop there! You can mix in a bit of sweet chili sauce or soy sauce for a different twist.

Cooking Efficiency

– Time-saving tips: Cook your rice in a big batch. This saves time for future meals. You can also chop veggies ahead of time and store them in the fridge.

– Prepping ingredients in advance: Marinate the chicken a day before for deeper flavor. Prepare all your ingredients on your day off. This makes cooking quick and easy during the week.

Variations

Protein Alternatives

You can swap chicken for other proteins. Try beef, pork, or shrimp. Use tofu for a vegetarian option. Tempeh is another great choice for plant-based meals. Each protein brings its own flavor, so feel free to experiment.

Grain Choices

Switch brown rice for quinoa or cauliflower rice. Quinoa adds a nutty taste and is high in protein. Cauliflower rice is a low-carb alternative. Both options fit into gluten-free diets. They also add variety to your meal prep.

Vegetable Swaps

Seasonal vegetables can brighten your bowls. In spring, use asparagus or snap peas. Summer brings zucchini and bell peppers. Fall is perfect for roasted sweet potatoes or Brussels sprouts. Mix and match for unique flavors and colors. This way, you keep meals fresh and fun!

Storage Info

Refrigeration Guidelines

To keep your teriyaki chicken bowls fresh, store them in airtight containers. Let them cool completely before sealing. This helps prevent moisture buildup. You can store them in the fridge for up to five days. After that, the chicken may lose flavor and texture.

Reheating Instructions

When it’s time to eat, reheat your bowls in the microwave. Cover them with a damp paper towel to keep moisture in. Microwave on medium power in one-minute bursts. Stir in between to ensure even heat. This method helps preserve the chicken’s juiciness and keeps the veggies crisp.

Freezing Options

Yes, you can freeze teriyaki chicken bowls! Just make sure to use freezer-safe containers. Portion them out before freezing for easy meals later. To thaw, place the bowl in the fridge overnight. Reheat it in the microwave, following the previous reheating tips. This way, you can enjoy your meal prep even weeks later!

FAQs

How long do meal prep teriyaki chicken bowls last?

Meal prep teriyaki chicken bowls can stay fresh in the fridge for up to 5 days. Make sure to store them in airtight containers. If you want to keep them longer, you can freeze them. In the freezer, they will last about 2 to 3 months. Just remember to thaw them in the fridge before reheating.

Can I make teriyaki chicken bowls dairy-free?

Yes, you can easily make teriyaki chicken bowls dairy-free. Most teriyaki sauces do not contain dairy. Make sure to check the labels if you buy it. For a homemade sauce, use soy sauce, honey, and ginger. You can also skip any dairy-based garnishes, like cream or cheese.

What teriyaki sauce works best for this recipe?

You can use either store-bought or homemade teriyaki sauce for this recipe. Store-bought sauces save time and are usually tasty. If you prefer making your own, mix soy sauce, sugar, and cornstarch. Both options work well, so choose what you like best.

How to avoid soggy vegetables in meal prep?

To keep your vegetables crisp, sauté them just until they are tender, not mushy. Make sure they cool before sealing the containers. When reheating, use a microwave-safe dish and heat them just enough. This way, your veggies stay vibrant and full of flavor.

In summary, you can easily create delicious teriyaki chicken bowls at home. You need chicken, teriyaki sauce, veggies, and rice for a simple meal. Optional ingredients can enhance flavors and offer variety. These bowls are quick to prepare and perfect for meal prep. Use the tips for storing and reheating to enjoy your dish later. With these guidelines, you can confidently explore different flavors and ingredients to suit your taste. Enjoy the journey of making tasty meals that fit your lifestyl