Print

Easy Teriyaki Chicken and Rice Meal Prep Bowls

teriyaki chicken meal prep bowls - featured image
Print Recipe

These easy teriyaki chicken and rice meal prep bowls are the perfect solution for busy weeks. With a sticky, sweet-savory glaze, tender chicken, and crispy broccoli, they reheat beautifully and taste just as good on day four as they did on day one.

Ingredients

Scale
  • 2 lbs boneless, skinless chicken thighs (about 6–8 thighs)
  • 1/2 cup low-sodium soy sauce (or tamari for gluten-free)
  • 1/4 cup honey
  • 1/4 cup rice vinegar
  • 3 cloves garlic, minced
  • 1 tablespoon fresh ginger, grated
  • 1 tablespoon sesame oil
  • 1 tablespoon cornstarch mixed with 2 tablespoons water (slurry)
  • 1 tablespoon sesame seeds (for garnish)
  • 2 green onions, sliced (for garnish)
  • 3 cups cooked jasmine rice (or brown rice)
  • 4 cups broccoli florets (about 2 heads of broccoli)
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Instructions

  1. Preheat your oven to 400°F (200°C). Pat the chicken thighs dry with paper towels and place them in a 9×13 baking dish in a single layer.
  2. In a small saucepan, whisk together the soy sauce, honey, rice vinegar, minced garlic, grated ginger, and sesame oil. Bring to a gentle simmer over medium heat, stirring occasionally. Let it bubble for about 3-4 minutes until it slightly reduces.
  3. In a small bowl, mix the cornstarch with 2 tablespoons of cold water until smooth. Slowly pour this slurry into the simmering sauce while whisking constantly. Cook for another minute, then remove from heat. The sauce should coat the back of a spoon.
  4. Pour about 2/3 of the sauce over the chicken thighs in the baking dish. Use a brush or spoon to make sure each piece is well-coated. Reserve the remaining sauce for later.
  5. Place the baking dish in the preheated oven and bake for 20 minutes. The chicken should be cooked through (internal temperature of 165°F or 74°C) and the edges should look caramelized and sticky.
  6. While the chicken bakes, toss the broccoli florets with olive oil, salt, and pepper on a separate baking sheet. Spread them in a single layer. About 10 minutes before the chicken is done, pop the broccoli in the oven on the rack below. Roast for 15-18 minutes, flipping halfway, until the edges are crispy and slightly charred.
  7. When the chicken is done, remove it from the oven. Brush the reserved sauce over the hot chicken for an extra layer of sticky goodness. Let it rest for 5 minutes before slicing.
  8. Slice the chicken thighs into bite-sized strips or chunks. Divide the cooked rice evenly among your meal prep containers. Top with sliced chicken and roasted broccoli. Drizzle any remaining sauce from the baking dish over everything.

Notes

For the best texture, cook your rice a day ahead and let it cool in the fridge. Day-old rice holds up better in meal prep and doesn’t get mushy when reheated. If you’re making it fresh, spread it on a baking sheet to cool quickly before assembling the bowls. Don’t pour all the sauce over the chicken at the beginning; reserve some for the final glaze to prevent burning. These bowls actually taste better on day two as the flavors meld together.

Nutrition

Keywords: teriyaki chicken, meal prep, chicken and rice, easy dinner, healthy meal prep, teriyaki bowls

Find it online: https://cookdella.com/easy-teriyaki-chicken-and-rice-meal-prep-bowls/