Okay, so, let’s talk meal prep! Seriously, who *doesn’t* love the idea of having awesome, healthy lunches and dinners ready to rock ‘n roll all week long? I know I do! And these Meal Prep Teriyaki Chicken Bowls? They’re a total game-changer. We’re talking tender chicken, that sweet and savory teriyaki sauce, and all the good-for-you veggies you can handle. Forget those sad desk lunches or ordering takeout *again*. These bowls are packed with flavor, protein, and all sorts of good stuff. Plus, they’re super easy to throw together. Trust me, even if you’re a meal prep newbie (like I kinda was!), you can totally nail this!
Why You’ll Love These Meal Prep Teriyaki Chicken Bowls
Seriously, you *need* these in your life! Here’s why:
- Super quick to make – I’m talking weeknight-dinner-fast!
- Packed with protein to keep you full and energized.
- Totally customizable – swap out veggies, add your fave toppings!
- Perfect for meal prep (duh!) – say goodbye to lunch stress.
Ingredients for Your Meal Prep Teriyaki Chicken Bowls
Alright, let’s gather our goodies! Here’s what you’ll need to whip up these amazing bowls. Don’t worry, it’s a pretty straightforward list.
- 1.5 lbs boneless, skinless chicken thighs, cut into bite-sized pieces
- 1/4 cup soy sauce
- 2 tablespoons honey
- 2 tablespoons rice vinegar
- 1 tablespoon sesame oil
- 1 tablespoon cornstarch
- 1 teaspoon ground ginger
- 1/2 teaspoon garlic powder
- 1/4 teaspoon red pepper flakes (optional – for a little kick!)
- 2 cups cooked brown rice
- 1 cup broccoli florets, steamed
- 1/2 cup shredded carrots
- 1/4 cup green onions, sliced
- Sesame seeds, for garnish
Ingredient Notes and Potential Substitutions
Okay, so, I usually go for chicken thighs ’cause they’re just so juicy and tender, ya know? But hey, chicken breasts totally work too if that’s what you have. For a gluten-free option, try coconut aminos instead of soy sauce – it’s delish! And feel free to swap in your fave veggies. Bell peppers, edamame… go wild!
How To Prepare Meal Prep Teriyaki Chicken Bowls: Step-by-Step
Alright, let’s get cooking! I’m gonna walk you through this step-by-step so you can nail these meal prep teriyaki chicken bowls. Don’t worry, it’s easier than it looks!
Marinating the Chicken for the Meal Prep Teriyaki Chicken Bowls
First things first, let’s get that chicken marinating. Grab a bowl and whisk together the soy sauce, honey, rice vinegar, sesame oil, cornstarch, ginger, garlic powder, and those red pepper flakes if you’re feeling spicy! Make sure it’s all mixed up real good. Then, toss in your chicken pieces and give ’em a good coating in that yummy marinade. You’ll want to let it sit for at least 30 minutes – but honestly, the longer the better! Overnight in the fridge is amazing, just sayin’. Make sure all the chicken pieces are touching the sauce!
Cooking the Meal Prep Teriyaki Chicken
Okay, time to cook! Heat up a large skillet or wok over medium-high heat. Careful, it can get hot fast! Then, dump in the chicken and all that marinade. Let it sizzle and cook for about 8-10 minutes, stirring occasionally, until the chicken is cooked all the way through. You’ll know it’s ready when it’s no longer pink inside and the sauce has thickened up into a nice, glossy glaze. Mmm, I can smell it now!
Assembling Your Meal Prep Teriyaki Chicken Bowls
Almost there! Now, divide the cooked brown rice among your meal prep containers (I use these glass ones I got on Amazon, they’re the best!). Top with the teriyaki chicken, steamed broccoli, shredded carrots, and green onions. If you’re worried about the rice getting soggy, store it separately from the chicken and veggies – that’s my little trick! And don’t forget to sprinkle some sesame seeds on top for a little extra somethin’ somethin’.
Tips for the Best Meal Prep Teriyaki Chicken Bowls
Want to take these bowls from good to *amazing*? Here are a few of my go-to tips! Use pre-cooked rice to save yourself some time – seriously, who has time to cook rice every week? Also, steam your broccoli in advance. That way, it’s one less thing to do when you’re assembling your bowls. And don’t be afraid to get creative with your veggies! I love adding snap peas or even some grilled pineapple. Oh, and always use fresh ingredients – it makes a HUGE difference!
Storing and Reheating Your Meal Prep Teriyaki Chicken Bowls
Alright, so you’ve got your beautiful bowls all prepped! Now what? Just pop ’em in airtight containers and stick ’em in the fridge. They’ll stay good for up to 4 days – perfect for a week’s worth of lunches! When you’re ready to eat, you can either microwave them for a couple of minutes, or heat them up in a skillet for a crispier chicken experience!
Frequently Asked Questions About Meal Prep Teriyaki Chicken Bowls
Got questions? I got answers! Here are a few things folks usually ask me about these Meal Prep Teriyaki Chicken Bowls. Don’t be shy!
Can I use chicken breast instead of chicken thighs in these Meal Prep Teriyaki Chicken Bowls?
Yep, you totally can! But honestly? Chicken thighs are where it’s at! They’re just so much more tender and flavorful. Chicken breasts can be a little dry, you know?
How long will these Meal Prep Teriyaki Chicken Bowls last in the refrigerator?
If you store ’em right (in airtight containers, of course!), these bowls will stay fresh and yummy in the fridge for up to 4 days. Perfect for a whole work week of deliciousness!
Can I freeze these Meal Prep Teriyaki Chicken Bowls?
Okay, so, I’m gonna be real with you: I don’t recommend freezing them. The rice and veggies tend to get a little mushy when they thaw, and nobody wants that, right?
What other vegetables can I add to these Meal Prep Teriyaki Chicken Bowls?
Ooh, the possibilities are endless! Bell peppers are always a good choice, and I’m a big fan of snap peas. Edamame adds a nice little protein boost too! Get creative and use whatever veggies you love!
Estimated Nutritional Information for Meal Prep Teriyaki Chicken Bowls
Okay, so, just a heads-up: the nutrition info can vary a bit depending on the exact ingredients and brands you use. So, it’s an estimate, not an exact science, ya know? For more detailed information on nutritional values, you can check out resources like the Nutritionix database.
Enjoyed this Meal Prep Teriyaki Chicken Bowls Recipe?
Awesome! Give it a rating and leave a comment below – I wanna know what you think! And hey, share this recipe with your friends on social media so they can get in on the meal prep fun, too!
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Delicious Meal Prep Teriyaki Chicken Bowls in 4 Days
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Stovetop
- Cuisine: Asian
- Diet: Gluten Free
Description
Make ahead Teriyaki Chicken Bowls for easy and healthy lunches or dinners.
Ingredients
- 1.5 lbs boneless, skinless chicken thighs, cut into bite-sized pieces
- 1/4 cup soy sauce
- 2 tablespoons honey
- 2 tablespoons rice vinegar
- 1 tablespoon sesame oil
- 1 tablespoon cornstarch
- 1 teaspoon ground ginger
- 1/2 teaspoon garlic powder
- 1/4 teaspoon red pepper flakes (optional)
- 2 cups cooked brown rice
- 1 cup broccoli florets, steamed
- 1/2 cup shredded carrots
- 1/4 cup green onions, sliced
- Sesame seeds, for garnish
Instructions
- In a bowl, whisk together soy sauce, honey, rice vinegar, sesame oil, cornstarch, ginger, garlic powder, and red pepper flakes (if using).
- Add chicken to the marinade and toss to coat. Marinate for at least 30 minutes, or up to overnight in the refrigerator.
- Heat a large skillet or wok over medium-high heat. Add chicken and marinade to the skillet and cook until chicken is cooked through and the sauce has thickened, about 8-10 minutes.
- Divide cooked brown rice among four bowls. Top with teriyaki chicken, steamed broccoli, shredded carrots, and green onions.
- Garnish with sesame seeds.
- Serve immediately or store in the refrigerator for up to 4 days.
Notes
- For meal prep, store rice, chicken, and vegetables separately to prevent rice from becoming soggy.
- You can substitute chicken breasts for chicken thighs, but thighs will be more tender.
- Adjust the amount of red pepper flakes to your preference.
Nutrition
- Serving Size: 1 bowl
- Calories: 450
- Sugar: 15g
- Sodium: 700mg
- Fat: 15g
- Saturated Fat: 3g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 5g
- Protein: 30g
- Cholesterol: 100mg
