Teriyaki Chicken Meal Prep That Actually Stays Delicious All Week
There’s something about a good meal prep that sets the tone for your whole week. When it’s flavorful, balanced, and easy to reheat, you’re more likely to stick to your goals—without getting bored halfway through. That’s why teriyaki chicken meal prep is one of the most reliable go-to recipes in our kitchen. It delivers big on savory, sticky-sweet flavor, pairs beautifully with rice and vegetables, and holds up well for days in the fridge. This version is stovetop-friendly, quick to pull together, and perfectly portioned for four days of delicious, no-stress lunches.
Skip the soggy reheats and bland leftovers—this teriyaki chicken meal prep brings the kind of energy and satisfaction that actually lasts from Monday to Thursday. With high-protein chicken, nutty rice, and bright green broccoli, every bite stays fresh and satisfying.
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Teriyaki Chicken Meal Prep That Actually Stays Delicious All Week
- Total Time: 40 minutes
- Yield: 4 servings
- Diet: Gluten Free
Description
Sticky, savory, and packed with flavor, this Teriyaki Chicken Meal Prep is the perfect balance of protein, grains, and greens. With tender chicken, fluffy rice, and crisp broccoli, it’s your ideal weekday lunch that stays fresh and satisfying.
Ingredients
For the chicken and sauce:
¼ cup soy sauce (low-sodium preferred)
2 tablespoons rice vinegar
2 tablespoons honey
1 tablespoon cornstarch
1 tablespoon vegetable oil
1 thumb-sized piece of ginger, minced
1 garlic clove, minced
1 teaspoon sesame oil
4 boneless, skinless chicken breasts (6 ounces each)
For the sides:
1 cup long-grain white rice
½ teaspoon salt (plus more to taste)
Black pepper to taste
1½ cups water (for rice)
3 tablespoons water (for broccoli)
1 head of broccoli, cut into florets
Instructions
1. In a large bowl, whisk together soy sauce, rice vinegar, honey, cornstarch, vegetable oil, ginger, garlic, and sesame oil. Add chicken breasts and toss to coat. Let marinate for at least 20 minutes or up to 24 hours in the refrigerator.
2. Rinse the rice under cold water using a fine mesh strainer until the water runs clear. Combine rinsed rice, 1½ cups water, and ½ teaspoon salt in a saucepan. Bring to a boil over medium-high heat, stir once, then reduce heat to low, cover, and cook for 15 minutes. Turn off heat and let rice sit covered for 5 more minutes. Fluff with a fork.
3. Heat a large skillet over medium-high heat. Remove chicken from marinade (reserve the marinade), shake off excess, and place in the skillet. Sear for about 10 minutes, turning once, until browned and nearly cooked through. Add reserved marinade to the skillet and cook until thickened and chicken is fully cooked, about 3–5 more minutes. Remove chicken from pan and slice if desired.
4. In the same skillet, add broccoli florets with 3 tablespoons of water. Cover and cook over medium heat for 4–5 minutes until broccoli is bright green and tender. Season with salt and pepper to taste.
5. Divide rice, broccoli, and chicken evenly into four containers. Store in the fridge and reheat in the microwave before serving.
Notes
To add more flavor, garnish with sesame seeds or sliced scallions before serving. For a low-carb version, swap rice with cauliflower rice. Always cool ingredients fully before sealing containers for storage.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Meal Prep Recipes
- Method: One-pan cooking, stovetop
- Cuisine: Asian-inspired
Why Teriyaki Chicken Meal Prep Wins Every Time
The usual weekday lunch rotation can get stale fast, especially when it’s a constant cycle of sandwiches or plain salads. But teriyaki chicken offers something special: layers of flavor built into a sauce that clings to tender seared chicken. It transforms a basic protein into something crave-worthy—and when you know how to prep it right, it holds onto that flavor for days.
With just the right balance of sweetness from honey, depth from soy sauce, and warmth from fresh garlic and ginger, this version of teriyaki chicken doesn’t taste like takeout—it’s better. The homemade sauce is quick, easy, and free of additives, and it coats every slice of chicken in just the right amount of glaze. When combined with fluffy rice and steamed broccoli, it becomes the kind of meal you look forward to—again and again.
And because the marinade doubles as the sauce, there’s no extra work or waste. Everything in this recipe has a purpose, which makes it perfect for meal prep. Each element was chosen to stay fresh, reheat well, and come together quickly without sacrificing flavor.
Building the Perfect Teriyaki Chicken Meal Prep Bowl
Choosing your chicken well makes a big difference. This recipe uses boneless, skinless chicken breasts, which cook quickly and stay juicy when properly marinated. The key is to let them soak in the teriyaki mixture for at least 20 minutes—or overnight if you want deeper flavor. The marinade doesn’t just coat the outside; it tenderizes the meat and infuses it from within.
The sauce itself is where the magic happens. A blend of soy sauce, honey, rice vinegar, garlic, and fresh ginger creates that classic umami-rich teriyaki flavor, while a bit of cornstarch thickens it into a glossy glaze. The result? Chicken that’s sticky, savory, and deeply satisfying with every bite.
The sides matter just as much. Long-grain white rice provides a neutral base that soaks up the extra sauce, while steamed broccoli adds crunch, color, and nutrition. Together, they strike that ideal balance of carbs, veggies, and protein—without being complicated or fussy. It’s everything you need, all in one bowl.
Cooking Methods That Maximize Flavor and Simplicity
No oven needed here. This entire teriyaki chicken meal prep recipe comes together on the stovetop, making it perfect for quick weeknight prep. The trick to juicy chicken is a hot skillet and just the right amount of sear. Once the chicken is browned on both sides, the reserved marinade goes into the pan, simmering down into a thick, sticky glaze that coats the meat without burning.
Rice can make or break your bowl, and the key to perfect stovetop rice is rinsing. Washing it until the water runs clear removes excess starch and prevents stickiness. Then, a simple simmer-and-sit method delivers fluffy grains every time. No rice cooker necessary.
Broccoli brings brightness and crunch, and it only takes five minutes. A quick steam in the same skillet used for the chicken not only saves dishes but also pulls in some of that residual flavor. Seasoned lightly with salt and pepper, the broccoli becomes a clean, vibrant contrast to the richness of the teriyaki sauce.
Smart Storage Tips for Fresh Teriyaki Chicken Meal Prep
Meal prep only works if your food actually tastes good four days later. That’s where smart storage makes all the difference. Dividing everything into airtight containers helps maintain portion control and keeps each component fresh. Use glass containers if you can—they help the food reheat evenly and prevent sogginess.
To keep the rice from drying out, store it on the bottom layer of the container and spoon a little of the extra sauce over the top. That way, when it’s reheated, the moisture steams upward and keeps everything tender. As for the broccoli, letting it cool before sealing the containers prevents extra condensation, which can lead to mushy vegetables.
Reheating is simple: a minute or two in the microwave with the lid loosely resting on top helps everything warm through without drying out. Add a splash of water before microwaving if needed, and stir halfway to ensure even heat.
Nutrition Breakdown of Teriyaki Chicken Meal Prep
For those looking to stay on track with their health goals, this teriyaki chicken meal prep checks all the boxes. Each serving comes in at 454 calories with 41 grams of protein—enough to keep you full and satisfied without being overly heavy. The inclusion of broccoli adds fiber and micronutrients, while the rice offers steady energy through complex carbs.
This recipe is naturally gluten-free if you use a certified gluten-free soy sauce, making it a great fit for many dietary needs. And with no artificial sugars or thickening agents, it’s a cleaner option compared to many store-bought or takeout versions.
If you want to tweak it for different preferences, you can easily swap white rice for brown rice or even quinoa. Add sesame seeds or scallions on top for crunch and freshness. It’s endlessly customizable without compromising the base recipe’s appeal.
More Chicken Bowl Inspiration for Weekly Variety
Once you’ve mastered this version, it’s easy to build out your meal prep game with other globally inspired bowls. One favorite is this miso chicken noodle bowl, which brings together umami broth flavors with soba noodles and crisp vegetables.
Another standout is the glazed chicken thighs and rice bowl, which uses dark meat for a deeper flavor and features a sweet chili glaze that clings beautifully to the meat.
Once you’re comfortable with the rhythm of prepping bowls like these, you’ll find endless ways to change up the sauces, proteins, and sides. Even using the teriyaki base with tofu, salmon, or stir-fried veggies can create whole new variations that keep your lunches exciting.
FAQs About Teriyaki Chicken Meal Prep
Is teriyaki chicken meal prep nutritious?
Yes, this meal is high in protein and low in saturated fat, making it a balanced choice for lunch or dinner. With lean chicken, a homemade sauce, and plenty of fiber-rich broccoli, it provides the right mix of macronutrients to keep you full and energized.
Can I make teriyaki chicken meal prep in the oven?
You can! Bake the marinated chicken breasts at 400°F for about 20–25 minutes, basting with the reserved marinade halfway through. Finish by simmering the marinade on the stovetop to thicken it into a glaze.
How long does teriyaki chicken last in the fridge?
Properly stored in airtight containers, teriyaki chicken meal prep will stay fresh for up to four days in the refrigerator. Make sure to let all components cool before sealing to prevent condensation and sogginess.
Can I freeze teriyaki chicken meal prep?
Yes, it freezes well. Let the chicken, rice, and broccoli cool completely, then store in freezer-safe containers for up to two months. Thaw overnight in the fridge before reheating in the microwave or stovetop.
Final Thoughts: Why Teriyaki Chicken Meal Prep Belongs in Your Rotation
Meal prep can sometimes feel like a chore, but with recipes like this one, it turns into something you actually enjoy. Just a bit of planning—marinating the chicken, steaming the broccoli, and cooking a batch of rice—sets you up for nearly a week of stress-free meals.
Compared to takeout, this is a more affordable, customizable, and health-conscious option. You control the ingredients, the sodium, the portion size, and the freshness. And the best part? It doesn’t taste like leftovers.
Whether you stick to the recipe as written or make small adjustments based on what you have on hand, this teriyaki chicken meal prep will quickly become one of your staples. It’s simple enough for beginners, flavorful enough to keep things exciting, and built to last through your busiest days.
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