Introduction

Teriyaki Chicken Meal Prep is a healthy, flavorful, and convenient dish that combines the savory taste of marinated chicken with the rich, sweet, and tangy notes of teriyaki sauce. This dish is not only quick to prepare but also perfect for meal prepping ahead of time. Whether you’re looking for a protein-packed lunch for the week or a balanced dinner option, Teriyaki Chicken Meal Prep is the answer. It’s versatile, delicious, and can be paired with a variety of vegetables and grains to create a wholesome and satisfying meal.

Perfect for:

Weekly meal prep
Quick and easy dinners
Healthy lunches
Protein-packed post-workout meals
Asian-inspired flavors without the need for dining out

Why You’ll Love This Teriyaki Chicken Meal Prep Recipe

Here’s why Teriyaki Chicken Meal Prep will become your go-to recipe:

Flavorful and Savory: The homemade teriyaki sauce brings a delightful balance of sweet and savory, making the chicken incredibly flavorful.
Healthy and Balanced: With lean chicken breast, nutritious vegetables, and whole grains like rice or quinoa, this meal is a great source of protein, fiber, and essential vitamins.
Quick and Easy: The entire recipe can be prepared in under an hour, perfect for busy weekdays or weekends when you want to set up your meals for the week.
Customizable: You can mix and match your choice of vegetables or grains to make this meal fit your personal preferences.
Perfect for Meal Prep: The dish keeps well in the fridge for several days, making it ideal for preparing a week’s worth of healthy lunches or dinners.

Preparation and Cooking Time for Teriyaki Chicken Meal Prep

Total Time: 45 minutes
Preparation Time: 10 minutes
Cooking Time: 35 minutes
Servings: 4-6 servings
Calories per serving: Approximately 350-400 calories (depending on vegetables and rice choice)
Key Nutrients: Protein: 35g, Carbs: 40g, Fat: 10g

Ingredients for Teriyaki Chicken Meal Prep

Here’s everything you’ll need to make Teriyaki Chicken Meal Prep:

For the Chicken Marinade and Teriyaki Sauce:

4 boneless, skinless chicken breasts (about 1.5 lbs)
2 tablespoons soy sauce (or tamari for a gluten-free option)
2 tablespoons honey (or maple syrup for a refined sugar-free option)
2 tablespoons rice vinegar
2 teaspoons sesame oil
1 tablespoon grated fresh ginger
2 garlic cloves, minced
1 tablespoon cornstarch (optional, for thickening)
1 tablespoon water (for cornstarch slurry)
1 tablespoon sesame seeds (for garnish, optional)
1 tablespoon chopped green onions (for garnish, optional)

For the Vegetables and Grain:

2 cups cooked brown rice (or quinoa for a gluten-free option)
2 cups broccoli florets (or your preferred vegetable like snap peas, bell peppers, or carrots)
1 tablespoon olive oil (for roasting vegetables)
Salt and pepper, to taste

Ingredient Highlights

Chicken Breast: A lean source of protein that is the star of the dish. It takes on the flavor of the teriyaki sauce beautifully and stays juicy when cooked properly.
Soy Sauce: The key ingredient in making the teriyaki sauce. It adds a rich umami flavor and depth to the sauce.
Honey or Maple Syrup: Natural sweeteners that balance the savory notes of soy sauce in the teriyaki sauce, giving it that signature sweetness.
Sesame Oil: Adds a subtle nutty flavor that enhances the overall taste of the teriyaki sauce.
Ginger and Garlic: Fresh ginger and garlic create a fragrant and aromatic base for the sauce, infusing it with a zesty warmth.
Brown Rice or Quinoa: Both are excellent whole grains, providing fiber and essential nutrients that make this meal satisfying and balanced.

Step-by-Step Instructions for Teriyaki Chicken Meal Prep

Follow these simple steps to create a delicious and nutritious Teriyaki Chicken Meal Prep:

1: Marinate the Chicken

Prepare the Marinade: In a medium bowl, whisk together the soy sauce, honey, rice vinegar, sesame oil, ginger, and garlic.
Marinate the Chicken: Place the chicken breasts in a shallow dish or resealable plastic bag. Pour the marinade over the chicken, making sure it’s evenly coated. Cover and refrigerate for at least 30 minutes to an hour for the best flavor. If you’re short on time, you can marinate for as little as 15 minutes.

2: Prepare the Vegetables

Roast the Vegetables: Preheat your oven to 400°F (200°C). While the chicken marinates, prepare your vegetables. Toss the broccoli (or your choice of vegetables) with olive oil, salt, and pepper.
Bake the Vegetables: Spread the vegetables evenly on a baking sheet and roast for 20-25 minutes or until tender and slightly caramelized at the edges, stirring halfway through for even roasting.

3: Cook the Chicken

Cook the Chicken: Heat a large skillet or grill pan over medium-high heat. Remove the chicken from the marinade, reserving the leftover marinade for the sauce. Cook the chicken for 5-7 minutes on each side or until the internal temperature reaches 165°F (75°C). If you’re using a grill, cook the chicken for 6-8 minutes on each side, depending on thickness.

4: Make the Teriyaki Sauce

Thicken the Sauce: While the chicken is cooking, pour the reserved marinade into a small saucepan. Bring it to a simmer over medium heat. Mix the cornstarch and water in a small bowl to create a slurry, then slowly whisk it into the simmering marinade to thicken the sauce. Continue to cook for another 2-3 minutes until the sauce has thickened to your desired consistency. Remove from heat.

5: Assemble the Meal Prep

Assemble the Bowls: Once the chicken is cooked, slice it into strips or bite-sized pieces. Divide the cooked rice or quinoa into 4-6 meal prep containers. Top with roasted vegetables and sliced chicken.
Drizzle with Sauce: Spoon the thickened teriyaki sauce over the chicken and vegetables, making sure each portion is well-coated. Garnish with sesame seeds and chopped green onions for an extra touch of flavor.

6: Store and Serve

Cool and Store: Allow the meal prep containers to cool for 10 minutes before sealing them. Store in the refrigerator for up to 4-5 days. When ready to eat, simply reheat in the microwave for 1-2 minutes or until heated through.

How to Serve Teriyaki Chicken Meal Prep

Teriyaki Chicken Meal Prep can be enjoyed in various ways, making it a versatile dish to have on hand throughout the week:

As a Grab-and-Go Lunch: Perfect for quick lunches, simply grab a pre-packed meal and enjoy it at the office, on the go, or as a healthy school lunch.
With a Side Salad: Pair with a fresh side salad of mixed greens, cucumbers, and a light vinaigrette to add some crunch and freshness.
With Noodles: Serve the teriyaki chicken over steamed or stir-fried noodles for a more substantial meal. Add in some vegetables for extra flavor and texture.
As a Family Dinner: This meal can easily be scaled up to serve the whole family by increasing the number of chicken breasts and grains.

Additional Tips for Teriyaki Chicken Meal Prep

Here are some tips to elevate your Teriyaki Chicken Meal Prep:

Don’t Overcook the Chicken: To ensure juicy chicken, make sure you’re cooking it until it reaches 165°F (75°C), but no longer. Overcooking will make the chicken dry.
Use Fresh Ginger: Fresh ginger packs a punch in flavor and gives the sauce a vibrant kick. Avoid using powdered ginger for the best taste.
Make a Double Batch: You can double the marinade and teriyaki sauce to have extra sauce on hand. This can also be used for other dishes like stir-fries, grilled vegetables, or tofu.
Add More Veggies: If you want to add more nutrients and color to your meal prep, consider including bell peppers, carrots, zucchini, or snap peas.
Store Properly: Let the teriyaki chicken cool to room temperature before sealing it in containers to prevent condensation. This helps maintain the quality of your meal.

Recipe Variations of Teriyaki Chicken Meal Prep

Here are 10 variations you can try with your Teriyaki Chicken Meal Prep:

Spicy Teriyaki Chicken: Add a pinch of red pepper flakes or a drizzle of sriracha to the marinade to give the dish a spicy kick.
Teriyaki Tofu Meal Prep: For a plant-based version, swap out the chicken for extra firm tofu, marinated and baked or sautéed to crispy perfection.
Pineapple Teriyaki Chicken: Add some fresh pineapple chunks to the chicken for a sweet and savory twist.
Ginger-Lemon Teriyaki Chicken: Infuse the marinade with fresh lemon juice and zest to add a citrusy flavor to the dish.
Teriyaki Chicken Bowls with Cauliflower Rice: For a low-carb alternative, serve the teriyaki chicken with cauliflower rice instead of brown rice.
Sesame Chicken: Sprinkle toasted sesame seeds over the chicken and vegetables for extra crunch and flavor.
Cabbage Teriyaki Chicken: Instead of rice, serve the chicken over sautéed cabbage for a light and low-carb meal.
Coconut Teriyaki Chicken: Stir in a little coconut milk to the sauce for a creamy, tropical flavor.
Sweet Potato Teriyaki Chicken: Roast sweet potato cubes alongside your vegetables for a hearty addition to the meal.
Teriyaki Chicken with Zoodles: Serve the chicken on top of zucchini noodles (zoodles) for a gluten-free and veggie-packed meal.

Freezing and Storage for Teriyaki Chicken Meal Prep

Freezing: You can freeze the chicken and vegetables for up to 3 months. Simply place the cooked chicken, rice, and vegetables in airtight containers or freezer bags. When ready to eat, thaw in the refrigerator overnight and reheat in the microwave or on the stovetop.
Storage: Store your meal prep in airtight containers in the refrigerator for up to 4-5 days. Make sure to keep the sauce separate until you’re ready to eat, to avoid sogginess.

Special Equipment for Teriyaki Chicken Meal Prep

Here are special equipment items you might need for making Teriyaki Chicken Meal Prep:

9×13-inch Baking Dish: For roasting large batches of vegetables or baking multiple chicken breasts at once.
Grill Pan: For cooking the chicken to a perfect, crispy sear.
Meal Prep Containers: A set of BPA-free, airtight containers is perfect for storing your meal prep for the week.
Rice Cooker: A rice cooker makes cooking the perfect rice or quinoa easy and hands-off.
Skillet: A heavy-duty skillet or frying pan is ideal for cooking the chicken.

FAQ Section for Teriyaki Chicken Meal Prep

Can I use chicken thighs instead of breasts? Yes, chicken thighs work wonderfully in this recipe. They’re a bit juicier and more flavorful than chicken breasts but will require slightly longer cooking time.
Can I make this recipe gluten-free? Yes! Just substitute regular soy sauce with tamari or coconut aminos for a gluten-free version.
How long can I store the Teriyaki Chicken Meal Prep? Store your meal prep in airtight containers in the refrigerator for up to 4-5 days.
Can I use pre-cooked chicken? Yes, if you have leftover chicken, simply toss it in the teriyaki sauce and warm it through for a quick meal.
Can I make this meal low-carb? Yes, you can substitute the rice with cauliflower rice for a low-carb version of the meal.

Conclusion for Teriyaki Chicken Meal Prep

Teriyaki Chicken Meal Prep is a flavorful and nutritious dish that combines protein-rich chicken with vegetables and a homemade teriyaki sauce. It’s perfect for meal prepping and can be customized to fit your dietary needs. Whether you enjoy it with brown rice, quinoa, or a side salad, this meal is versatile, healthy, and satisfying. With simple ingredients and easy preparation, this recipe is sure to become a weekly favorite in your kitchen.

Teriyaki Chicken Meal Prep