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- 2 cups cooked brown rice - 1 lb boneless, skinless chicken thighs, diced into bite-sized pieces - 1 cup broccoli florets, washed and trimmed - 1 cup bell peppers, sliced (choose a colorful mix) - 1 cup snap peas, washed - 1 tablespoon olive oil - 1 tablespoon sesame oil - ½ cup low-sodium teriyaki sauce - 2 cloves garlic, finely minced - 1 inch piece of ginger, finely grated The heart of these meal prep bowls is the chicken and fresh veggies. The chicken thighs are juicy, and they soak up the teriyaki sauce well. Brown rice gives you good fiber and fills you up. The mix of broccoli, bell peppers, and snap peas adds color and crunch. - Sesame seeds, for garnish - Green onions, thinly sliced for garnish I love to add sesame seeds and green onions on top. They add a nice crunch and fresh taste. You can also add chili flakes if you like heat. - For a vegetarian option, swap chicken for tofu or chickpeas. - Use quinoa or cauliflower rice instead of brown rice for a low-carb choice. - For gluten-free, ensure you pick a gluten-free teriyaki sauce. These swaps keep the dish tasty while fitting different diets. You can customize your meal prep bowls to suit your needs and tastes! {{ingredient_image_2}} To start, you need to marinate the chicken. In a mixing bowl, add 1 pound of diced chicken thighs. Then, include 2 cloves of minced garlic and 1 inch of grated ginger. Pour in half of the ½ cup of low-sodium teriyaki sauce. Mix everything well so the chicken is fully coated. Cover the bowl with plastic wrap. Place it in the refrigerator for at least 30 minutes. For best flavor, marinate overnight. Next, it’s time to cook the chicken. Heat a large skillet on medium-high heat. Add 1 tablespoon of olive oil and 1 tablespoon of sesame oil. Wait until the oils are hot, then add the marinated chicken. Cook for 6 to 8 minutes. Stir occasionally until the chicken is browned and reaches an internal temperature of 165°F. After cooking the chicken, it’s time for the veggies. In the same skillet, add 1 cup of broccoli florets, 1 cup of sliced bell peppers, and 1 cup of snap peas. Stir-fry these vegetables for 5 to 7 minutes. You want them to be tender-crisp and colorful. Then, pour in the remaining teriyaki sauce. Mix it all well and cook for another 2 minutes. This helps the sauce thicken and coat the chicken and veggies. Now for the fun part—assembling the meal prep bowls! Divide 2 cups of cooked brown rice evenly among four containers. On top of the rice, add a generous portion of the teriyaki chicken and sautéed vegetables. Make sure to distribute everything evenly for a balanced meal. To make your meal prep bowls look great, add some garnishes. Sprinkle sesame seeds over each bowl. Then, add thinly sliced green onions for a fresh touch. This not only adds flavor but also makes your bowls pop with color. Finally, let the meal prep bowls cool to room temperature. Once cooled, seal each container with a lid. Store them in the refrigerator for up to 4 days. This way, you have healthy meals ready to enjoy all week long. To cook chicken thighs well, start with a good marinade. I recommend using garlic and ginger with teriyaki sauce. This gives the chicken great flavor. After marinating, heat your skillet to medium-high. Add olive oil and sesame oil. Make sure the oil is hot before adding the chicken. Cook for about 6-8 minutes. Stir occasionally to brown the chicken evenly. Always check that the chicken reaches 165°F. This ensures it is safe to eat. Using the right oils can enhance your dish. I love a mix of olive oil and sesame oil. The olive oil cooks well while the sesame oil adds a nutty flavor. You could also use avocado oil for high heat cooking. It has a light taste and works great in stir-fries. Avoid oils with strong flavors that can overpower your meal. Meal prep can save you time during the week. I suggest cooking your rice in bulk. You can make a large batch and use it for several meals. Also, chop your veggies ahead of time. Store them in the fridge for quick access. When you marinate the chicken, do it overnight if you can. This gives it more time to soak up the flavors. Finally, consider using a microwave for quick reheating. This keeps your meal prep simple and fast! Pro Tips Marination Time: Allow the chicken to marinate overnight for deeper flavor absorption, making each bite more delicious. Vegetable Crunch: For extra crunch, add carrots or water chestnuts to the stir-fry, enhancing texture and flavor. Rice Substitute: You can swap brown rice with quinoa or cauliflower rice for a lower-carb option. Storage Tips: Use glass containers for meal prep; they keep food fresh longer and are microwave-safe. {{image_4}} You can change up the protein in these meal prep bowls. Chicken is a classic choice. If you want something plant-based, try tofu. Tofu absorbs flavors well and gives a nice texture. For a seafood option, shrimp works beautifully too. Just remember to adjust cooking times. Shrimp cooks fast, while tofu may need a bit longer to crisp up. Feel free to mix and match your veggies. Seasonal vegetables keep your bowls fresh and exciting. Try carrots, zucchini, or asparagus when they are in season. You can also use green beans or mushrooms. Just chop them into similar sizes for even cooking. The key is to keep your colors bright and flavors bold. If you need a gluten-free version, look for gluten-free teriyaki sauce. Many brands offer this now, so check the label. You can also make your own using tamari or coconut aminos. Both options are great for adding that sweet and savory flavor without gluten. To keep your teriyaki chicken meal prep bowls fresh, let them cool first. Place each bowl in a meal prep container with a tight lid. This will keep the food safe and tasty. Use glass or BPA-free plastic containers for the best results. Store them in the refrigerator for easy access. When you're ready to eat, reheating is key. For best results, use a microwave-safe container. Heat the meal on medium power for about 2-3 minutes. Stir halfway through to ensure even heating. If you prefer, you can reheat on the stove. Just add a splash of water to keep it moist. Stir until hot. These meal prep bowls can last in the fridge for up to four days. Check for signs of spoilage before eating. If the chicken looks dry or has an off smell, it’s best to toss it. Also, if the vegetables appear mushy or discolored, do not eat them. Always trust your senses to keep your meals safe. Yes, you can freeze these meal prep bowls. Just make sure they cool down first. Use airtight containers or freezer bags to avoid air. They last for about three months in the freezer. When ready to eat, thaw overnight in the fridge. Reheat in the microwave or on the stove until hot. There are many great sides for these bowls. You can serve them with: - Steamed dumplings - Fresh salad - Edamame - Miso soup - Roasted sweet potatoes These sides bring extra flavor and texture. Marinate the chicken for at least 30 minutes. For a deeper flavor, let it sit overnight. This allows the garlic and ginger to soak in. You’ll get tender, tasty chicken for your bowls. Teriyaki sauce can be healthy in moderation. It has sugar, but you can choose low-sodium options. This helps reduce salt intake. Look for sauces with natural ingredients. Homemade teriyaki sauce is another great choice. Absolutely! Brown rice is a great choice for more fiber. Quinoa adds protein and is gluten-free. Both options fit well with teriyaki chicken. Use what you enjoy most for your meal prep bowls. You learned how to make teriyaki chicken meal prep bowls with great flavor and ease. We covered key ingredients, steps for cooking, and tips to ensure success. You can choose options to fit your diet, like tofu or gluten-free sauce. Storing and reheating are simple, keeping your meals fresh. With these ideas, you can enjoy delicious and healthy meals all week. Meal prepping saves time and makes eating right easy and fun. Enjoy your cooking and the tasty results!

Teriyaki Chicken Meal Prep Bowls

A delicious and healthy meal prep option featuring marinated chicken thighs, colorful vegetables, and brown rice, all coated in a savory teriyaki sauce.
Print Recipe Pin Recipe
Course Main Course
Cuisine Japanese
Servings 4
Calories 450 kcal

Ingredients
  

  • 2 cups cooked brown rice
  • 1 lb boneless, skinless chicken thighs, diced into bite-sized pieces
  • 1 cup broccoli florets, washed and trimmed
  • 1 cup bell peppers, sliced
  • 1 cup snap peas, washed
  • 1 tablespoon olive oil
  • 1 tablespoon sesame oil
  • 0.5 cup low-sodium teriyaki sauce
  • 2 cloves garlic, finely minced
  • 1 inch piece of ginger, finely grated
  • none sesame seeds, for garnish
  • none green onions, thinly sliced for garnish

Instructions
 

  • In a mixing bowl, combine the diced chicken thighs, minced garlic, grated ginger, and half of the teriyaki sauce. Mix well to ensure all pieces of chicken are coated. Cover the bowl with plastic wrap and let it marinate in the refrigerator for at least 30 minutes.
  • Heat a large skillet over medium-high heat and add both olive oil and sesame oil. Once the oils are hot, add the marinated chicken to the skillet. Cook for about 6-8 minutes, stirring occasionally, until the chicken is browned and cooked through.
  • Using the same skillet, add the broccoli florets, sliced bell peppers, and snap peas. Stir-fry the vegetables for 5-7 minutes, or until they are tender-crisp and vibrant in color. Pour in the remaining teriyaki sauce, mixing it well with the chicken and vegetables. Cook for an additional 2 minutes.
  • Evenly divide the cooked brown rice among four meal prep containers. On top of the rice, add a generous portion of the teriyaki chicken and sautéed vegetables to each container.
  • Sprinkle sesame seeds and sliced green onions over each meal prep bowl.
  • Allow the meal prep bowls to cool down to room temperature before sealing them with lids. Store them in the refrigerator for up to 4 days.

Notes

For a vibrant visual appeal, consider layering the rice at the bottom with the colorful vegetables and chicken on top before sealing.
Keyword chicken, easy, healthy, meal prep, teriyaki