Meal Prep Teriyaki Chicken Bowl
Easy Teriyaki Chicken Bowl Recipe
How to Make a Teriyaki Chicken and Rice Bowl for Meal Prep
This meal prep teriyaki chicken bowl makes for a satisfyingly sweet-and-savory dinner option! Chopped chicken thighs, rice, broccoli, and mini sweet peppers, all coated in your favorite teriyaki sauce. Learn how to meal prep a teriyaki chicken and rice bowl for a deliciously nutritious meal in 30 minutes!
If you’re a fan of Asian-inspired flavors, this meal preppable teriyaki bowl is worth giving a whirl. With the umami flavor of teriyaki sauce and a squeeze of sweet orange juice, every bite is irresistibly tasty! Plus, it’s an ideal meal prep dinner that’s easy to adjust and customize with different proteins, grains, and veggies. Best of all, you can prep this in the style that suits your needs.
If you want the entire teriyaki chicken bowl cooked and ready to reheat and eat, you can cook everything on prep day. Personally, I like to keep the prep work minimal and just prep my plain chicken and rice on prep day. Then, when I’m ready to eat, I’ll saute the veggies, combine them with the cooked chicken and rice, and I get to enjoy a quick, freshly cooked meal on a weeknight!
Is a teriyaki bowl healthy?
Some folks are skeptical of whether to include a condiment like teriyaki sauce in their meal prep because of added sugar and other additives. In my view, teriyaki sauce is a tasty condiment that makes my healthy meals more enjoyable to eat! No foods are inherently “good” or “bad.” And the teriyaki sauce is just a small portion of this entire teriyaki chicken bowl recipe.
This meal prep bowl offers a well-balanced combination of protein, carbohydrates, and vegetables that our bodies appreciate. Adding a bit of teriyaki sauce adds some marginal added sugar, but also loads of flavor! To me, this is the ideal balance: nutritious ingredients and tasty flavors. Part of eating well is enjoying what we eat!
Teriyaki Chicken Bowl Recipe Components
- Chopped chicken thighs or breast, cooked ahead of time on prep day.
- White or brown rice, cooked ahead of time on prep day.
- Onion & broccoli, chopped on prep day & cooked at mealtime.
- Mini peppers, chopped & cooked at mealtime.
- Teriyaki sauce, coconut aminos & orange juice, for flavoring.
To add some variety, feel free to change up the components and flavorings in this teriyaki chicken bowl recipe.
- Protein: Swap out the chopped pan cooked chicken for shredded or ground chicken. Or, change the protein entirely! Try using turkey, beef, pork, tofu or even beans for a vegan option.
- Carbohydrate: You can use white or brown rice in this teriyaki bowl or use a different grain like quinoa. For a grain-free option, consider using roasted sweet potato as a base!
- Vegetables: Instead of broccoli and mini peppers, you could also use other stir fry veggies like carrots, snow peas, mushrooms, water chestnuts, baby corn, or anything you like!
- Flavorings: The teriyaki sauce is key to the savory-sweet flavor here, but you could also experiment with soy sauce, hoisin sauce, ponzu sauce, or whatever you enjoy.
How to Meal Prep Teriyaki Chicken Rice Bowls
For a maximum prep option, feel free to cook everything for this teriyaki chicken and rice bowl on meal prep day, so it’s ready to eat throughout the week. Or, if you’re a fan of freshly cooked meals like I am, try a component-style prep. Do the most time-consuming prep on prep day (i.e., protein & grains), then saute the veggies and assemble the bowls fresh during the week!
- On Meal Prep Day: Cook chopped chicken and rice, then store separately in the fridge. Chop and store onion and broccoli if desired, so they’re ready to toss into a pan and cook on a weeknight. Wait to chop mini peppers until the day-of.
- At the Time of Serving: Saute onion and broccoli until softened, then add mini peppers and cooked chopped chicken to heat it through. Season it all to taste with teriyaki sauce, coconut aminos, and a squeeze of orange juice, then assemble your teriyaki bowl and enjoy!
Minimum vs. Maximum Prep
After meal prepping for over 10 years, my style has changed a lot. I started out as a maximum prepper, preparing every meal fully cooked and ready to eat. Now, I’ve become a minimum prepper, cooking just basic components that I use to create fresh meals during the week. In my Mind Over Meal Prep course, you can learn how to meal prep efficiently and sustainably for your schedule and lifestyle!
See how this teriyaki bowl is made in my Chicken Meal Prep Bowls video!
Meal Prep Teriyaki Chicken Bowl
- 2 cups cooked rice, (white or brown, instant or regular)
- 6-8 oz cooked chopped chicken, (~1 cup or more, to taste)
- ½ cup chopped onion
- 2 cups broccoli, chopped
- ½ cup mini sweet peppers, sliced
- 1-2 Tbsp teriyaki sauce or marinade of choice
- 1 tsp coconut aminos
- ½ orange, juiced
- green onion, chopped
- sesame seeds
- fresh parsley, chopped
On Meal Prep Day:
- Cook rice (or quinoa) over the stove.
- Separately, cook chopped chicken with simple seasonings (i.e., salt & pepper).
- Allow components to cool, then transfer to separate airtight containers and store in the fridge for 5-7 days.
- If desired, chop onion and broccoli and store in airtight containers in the fridge. Wait to chop mini peppers until the day of eating.
On the Day of Eating:
- Heat oil in a pan over medium heat. Saute onion and broccoli for 3-4 minutes, until it begins to soften. (Feel free to cover the pan to help steam the broccoli.)
- Add sliced mini peppers and cooked chopped chicken, continuing to cook for 1-2 minutes until chicken is warmed through.
- Season to taste with teriyaki sauce, coconut aminos, and a squeeze of orange juice.
- Remove from heat and assemble teriyaki bowls.
- Reheat rice in bowls, then add teriyaki chicken mixture and any desired toppings. Serve and enjoy!
For a Fully Prepped Meal on Prep Day:
- Cook rice and chopped chicken.
- Saute veggies and combine with cooked chicken, seasoning to taste.
- Store rice and chicken mixture in separate containers, or portion and assemble everything into individual meals that are ready to reheat and eat.
- Store in airtight containers in the fridge for 5-7 days.