Meal-Prep Teriyaki Chicken Bowls serve 4, ready in 10 min prep + 20 min cooking = 30 min total. Tender chicken, fluffy rice, crisp broccoli, carrots, and snap peas coated in sticky teriyaki sauce. Easy for weekly meal prep, versatile, glossy, satisfying bowls that stay fresh for days, with rich flavor and balanced textures.
We tested this teriyaki chicken multiple times to achieve the perfect glossy sauce and tender bite. Our professional kitchen background ensures consistency, flavor balance, and practical steps that work every time.
PEKIS – professional chef and recipe developer with over 25 years of experience, specialized in European and international cuisine.
Flavorful Teriyaki Chicken Bowls for Busy Weeknights
A sticky-sweet classic transformed into a fast meal-prep favorite
Few dishes combine comfort, balance, and convenience as perfectly as teriyaki chicken bowls. Juicy chicken glazed in a glossy, sticky teriyaki sauce paired with tender vegetables and fluffy rice creates a dish that feels both satisfying and light. Designed with meal prep in mind, this recipe delivers a nourishing option you can prepare in just 30 minutes, making it an excellent choice for a fast dinner idea or a ready-to-go lunch box.
The key lies in the harmony of savory soy sauce, a touch of sweetness from honey or sugar, and a subtle hint of ginger and garlic that round out the glaze. Once the chicken is coated in this thick, glossy sauce, every bite carries an irresistible depth of flavor. The addition of fresh vegetables like broccoli, carrots, or snap peas brings color, crunch, and nutrients, while rice provides a soft, comforting base.
Why you’ll love this recipe
- Quick and ready in about 30 minutes
- Perfect for weekly meal-prep bowls
- Balanced flavors: sweet, salty, savory, and umami
- Adaptable with your favorite vegetables
- Works with both white or brown rice
- Delicious both warm and cold
Origin and history of teriyaki
The word teriyaki comes from two Japanese terms: teri (shine or glaze) and yaki (grill or broil). Traditionally, teriyaki referred to grilling fish or meat with a glaze of soy sauce, mirin, and sugar, creating a caramelized, glossy coating. The technique traveled from Japan to Hawaii and the United States in the mid-20th century, where it evolved into a versatile dish often made with chicken, beef, or salmon. Today, teriyaki chicken has become a global favorite, appreciated for its balance of flavors and simplicity in preparation.
Essential elements that make these bowls work
The success of meal-prep teriyaki chicken bowls lies in three components working together:
- Protein: Chicken breast or thigh meat provides a lean yet juicy base. It absorbs the sauce beautifully, making it tender and flavorful.
- Sauce: A sticky blend of soy sauce, ginger, garlic, and sweetener forms the heart of the dish. This glossy coating is what makes teriyaki unique.
- Vegetables and grains: Steamed rice and crisp vegetables balance the richness of the sauce and add texture and freshness to the bowl.
Storage and make-ahead
- Room temperature: up to 2 days
- Refrigeration: keeps well for 4–5 days in sealed containers
- Freezing: up to 2 months (best frozen without vegetables for texture)
- Reheating: 150 °C / 300 °F for 8–10 minutes, or gently warmed on the stovetop with a splash of water
Building the perfect meal-prep bowl
- Start with a base of freshly cooked rice—white rice for classic flavor or brown rice for a high-fiber choice.
- Add your protein: tender chicken bites coated in glossy teriyaki sauce.
- Layer in colorful vegetables such as broccoli, bell peppers, or carrots for balance and crunch.
- Drizzle extra sauce over the top for added shine and stickiness.
- Sprinkle sesame seeds or sliced green onions to complete the bowl.
Related inspiration
For a lighter version and more ideas, see this link: Healthy Chicken Teriyaki Recipe: Perfect for Fitness and Weight Loss
Chef’s tip
Cook the sauce until it lightly thickens before coating the chicken—this ensures a sticky glaze instead of a runny consistency. For meal prep, store the chicken and vegetables separately from the rice, then combine them just before serving to maintain the best texture.
Common mistakes to avoid
- Overcooking chicken, which can make it dry instead of tender.
- Not reducing the sauce enough, leading to a thin, watery coating.
- Adding vegetables too early, which can make them soft instead of crisp.
These bowls strike the ideal balance of fast dinner idea, healthy weekly prep, and restaurant-style flavor in one dish. Perfectly portioned, endlessly versatile, and irresistibly glossy, teriyaki chicken bowls are a staple that never disappoints.
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- Prepare the rice:
Cook 3 cups (600 g) white rice according to package instructions in a medium saucepan. Keep warm. - Steam the vegetables:
Place 2 cups (150 g) broccoli florets, 1 cup (120 g) carrot slices, and 1 cup (100 g) snap peas in a steamer basket over boiling water. Steam for 5–6 minutes until tender-crisp and bright in color. - Cook the chicken:
Heat 2 tbsp (30 ml) vegetable oil in a large skillet or wok over medium-high heat. Add 1.5 lbs (680 g) chicken breast pieces and cook for 7–8 minutes, stirring frequently, until golden brown on the outside and fully cooked inside (internal temperature 165 °F / 74 °C). Remove chicken and set aside. - Make the sauce:
In the same skillet, add ½ cup (120 ml) soy sauce, ¼ cup (85 g) honey, 2 tbsp (25 g) brown sugar, 2 tbsp (30 ml) rice vinegar, 1 tbsp (15 ml) sesame oil, 2 cloves minced garlic, and 1 tsp (5 g) grated ginger. Bring to a gentle simmer over medium heat, stirring until sugar dissolves. - Thicken the sauce:
Stir the cornstarch slurry (2 tbsp / 16 g cornstarch mixed with 2 tbsp / 30 ml water) into the simmering sauce. Cook for 2–3 minutes, stirring constantly, until the sauce thickens and coats the back of a spoon. - Combine chicken and sauce:
Return the cooked chicken to the skillet. Toss well to coat evenly with the sticky teriyaki sauce. Simmer for 2 more minutes until glossy and caramelized. - Assemble the bowls:
Divide rice into 4 portions (about 1 ½ cups / 150 g each). Top with chicken in teriyaki sauce, steamed vegetables, and a drizzle of extra sauce. Garnish with 2 tbsp (20 g) sesame seeds and 2 sliced green onions. Serve warm.
FAQ questionWhat can I substitute for soy sauce in teriyaki chicken?
You can replace soy sauce with tamari for a gluten-free option or use coconut aminos for a lower-sodium alternative. Both provide similar umami depth and pair well with honey, garlic, and ginger in the sauce.
FAQ questionHow do I prevent my teriyaki sauce from turning watery?
The direct solution is to add a cornstarch slurry. Mix cornstarch with water, then stir it into the simmering sauce. Allow 2–3 minutes of gentle cooking until the sauce thickens and coats the back of a spoon.
FAQ questionCan I freeze teriyaki chicken bowls?
Yes, teriyaki chicken bowls freeze well for up to 2 months. Freeze chicken and rice together but store vegetables separately to preserve texture. Reheat gently in the oven at 300 °F (150 °C) or on the stovetop with a splash of water.
FAQ questionHow long will teriyaki chicken keep in the fridge?
Cooked teriyaki chicken lasts 4–5 days refrigerated in airtight containers. Store rice and vegetables separately for the best texture when reheated.
FAQ questionWhat vegetables go best in teriyaki chicken bowls?
The most popular choices are broccoli, carrots, snap peas, and bell peppers. These vegetables keep a bright color and crisp-tender bite after steaming, balancing the sticky-sweet chicken.
FAQ questionCan teriyaki chicken bowls be made gluten-free or vegan?
For gluten-free, use tamari instead of soy sauce. For vegan, swap chicken with firm tofu or tempeh and follow the same sauce preparation. Sesame oil and seeds remain suitable for vegan adaptations.
FAQ questionHow should I serve teriyaki chicken bowls?
Serve them warm in individual bowls with rice at the bottom, chicken glazed in sticky sauce, and colorful vegetables on top. Finish with sesame seeds and sliced green onions for authentic flavor and a fresh look.
Meal-Prep Teriyaki Chicken Bowls overview
Meal-Prep Teriyaki Chicken Bowls deliver a balance of sticky-sweet flavor, tender chicken, fluffy rice, and vibrant vegetables in just 30 minutes. With 4 generous servings, each bowl combines protein, grains, and vegetables in a way that feels both filling and light. The glossy teriyaki sauce is the centerpiece, coating every bite with umami-rich sweetness and a satisfying shine.
Key benefits of this recipe
The biggest strength of these bowls is their convenience. They are quick to prepare, perfect for busy weeknights, and ideal for meal prep. The chicken stays juicy, the rice fluffy, and the vegetables bright and crisp when stored correctly. Flexibility is another advantage: vegetables can be swapped depending on season or preference, while the sauce remains universally appealing.
Dietary adaptations and storage
This recipe adapts well to gluten-free needs by replacing soy sauce with tamari and can be made vegan with tofu or tempeh instead of chicken. The dish stores reliably: it lasts 4–5 days refrigerated and up to 2 months in the freezer, making it one of the best make-ahead meals for both home and work lunches. Reheating at 300 °F (150 °C) keeps the texture and sauce consistency intact.
Why these bowls stand out
What sets Meal-Prep Teriyaki Chicken Bowls apart is the combination of speed, flavor, and balance. The sticky glaze clings beautifully to the chicken, while rice and vegetables create a complete, nourishing meal. These bowls suit multiple occasions—weekday dinners, office lunches, or healthy family meals—and bring the taste of a restaurant favorite into a quick homemade version.
Special because they combine glossy teriyaki flavor, adaptability, and perfect timing, these bowls are best served for weekly meal prep, family dinners, or whenever a flavorful yet balanced dish is needed.
Allergens
- Soy (soy sauce)
- Gluten (soy sauce)
- Sesame
Substitution tips
- For gluten-free: Use gluten-free soy sauce (tamari).
- For sesame allergy: Omit sesame oil and sesame seeds, replace with light olive oil.
- For low-sodium: Use reduced-sodium soy sauce.
Vitamins and minerals (per serving)
- Vitamin A: 1800 IU – supports eye health and immune system
- Vitamin C: 35 mg – boosts immunity and skin health
- Vitamin K: 55 µg – important for blood clotting and bone strength
- Potassium: 950 mg – regulates fluid balance and heart function
- Iron: 3.2 mg – supports oxygen transport in the body
- Calcium: 70 mg – maintains healthy bones and teeth
Antioxidants (per serving)
- Beta-carotene: 2.5 mg – protects cells from oxidative stress and supports vision
- Selenium: 22 µg – aids thyroid function and defends against free radicals
- Polyphenols (from soy sauce): 45 mg – support cardiovascular health and reduce inflammation
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