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Easy 5-Day Teriyaki Chicken Meal Prep Bowls Perfect for Healthy Lunches

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A quick and easy meal prep recipe featuring juicy teriyaki chicken thighs paired with steamed broccoli, shredded carrots, and jasmine or brown rice. Perfect for healthy lunches that stay fresh for up to 5 days.

Ingredients

Scale
  • 1.5 pounds (680g) chicken thighs, bone-in, skin-on (boneless can substitute)
  • 2 tablespoons vegetable oil (or any neutral oil)
  • 3 garlic cloves, minced
  • 1 tablespoon fresh ginger, grated (optional)
  • Salt and black pepper, to taste
  • ½ cup (120ml) soy sauce (low-sodium preferred)
  • ¼ cup (60ml) honey or maple syrup
  • 2 tablespoons rice vinegar
  • 1 tablespoon sesame oil
  • 1 tablespoon cornstarch mixed with 2 tablespoons water
  • 3 cups cooked jasmine or brown rice (about 1 cup uncooked)
  • 2 cups steamed broccoli florets (fresh or frozen)
  • 1 cup shredded carrots
  • 2 green onions, sliced
  • Sesame seeds (optional)

Instructions

  1. Rinse 1 cup (190g) jasmine or brown rice under cold water until clear. Add to a saucepan with 1.5 cups (355ml) water and a pinch of salt. Bring to a boil, reduce to low, cover, and simmer for 15 minutes (jasmine) or 40 minutes (brown). Remove from heat and let sit covered for 10 minutes. Fluff with a fork.
  2. In a bowl, whisk together ½ cup (120ml) soy sauce, ¼ cup (60ml) honey, 2 tablespoons rice vinegar, and 1 tablespoon sesame oil. Set aside the cornstarch slurry (1 tablespoon cornstarch + 2 tablespoons water).
  3. Heat 2 tablespoons vegetable oil in a large skillet over medium-high heat. Season chicken thighs with salt and black pepper. Place skin-side down and cook for 6-7 minutes until golden and crisp. Flip and cook the other side for 5 minutes.
  4. Reduce heat to medium, add minced garlic and grated ginger around the chicken. Stir gently to release flavors without burning.
  5. Pour teriyaki sauce over chicken. Simmer gently for 8-10 minutes, turning chicken occasionally until cooked through (internal temp 165°F/74°C). If sauce is thin, stir in cornstarch slurry and cook 2 more minutes until thickened.
  6. While chicken simmers, steam 2 cups broccoli florets until bright green and tender, about 5-6 minutes.
  7. Divide cooked rice evenly into 5 meal prep containers. Slice chicken thighs and arrange over rice. Add steamed broccoli and shredded carrots. Drizzle remaining sauce from pan over bowls.
  8. Sprinkle sliced green onions and sesame seeds on top. Allow bowls to cool before sealing lids. Store in fridge up to 5 days.

Notes

Use tamari instead of soy sauce for gluten-free option. For leaner protein, substitute chicken breasts but watch cooking time to avoid drying out. Let bowls cool before sealing to prevent sogginess. Add a splash of water or stock if chicken starts drying during simmering. Sauce thickens best when cornstarch slurry is added last and cooked briefly.

Nutrition

Keywords: teriyaki chicken, meal prep, healthy lunch, chicken thighs, easy recipe, gluten-free, quick dinner, meal prep bowls

Find it online: https://snappyspoon.com/easy-5-day-teriyaki-chicken-meal-prep-bowls-perfect-for-healthy-lunches/