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Teriyaki Chicken Meal Prep Recipe

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3.8 from 69 reviews

A delicious and easy Teriyaki Chicken meal prep recipe featuring tender chicken thighs cooked in a flavorful homemade teriyaki sauce, served with fluffy white rice and steamed broccoli. Perfect for a quick, nutritious lunch or dinner, this recipe makes 4 servings and can be stored in the fridge for up to 4 days.

Ingredients

Chicken and Teriyaki Sauce

  • 2 tbsp olive oil
  • 2 lbs chicken thighs (skinless, boneless, cut into 1-inch cubes)
  • 1/2 cup low sodium soy sauce
  • 2 tbsp rice vinegar
  • 1 tbsp minced ginger
  • 4 cloves garlic, minced
  • 2 tbsp brown sugar
  • 4 tbsp honey
  • 1 tsp sesame oil
  • 1/2 cup water
  • 4 tsp cornstarch
  • Sesame seeds, for garnish
  • Green onions, sliced, for garnish

Rice

  • 1 cup white rice
  • 1.5 cups water
  • Salt and black pepper, to taste

Vegetables

  • 2 small heads of broccoli

Instructions

  1. Cook the Chicken: Heat olive oil in a frying pan over medium-high heat. Add the chicken thigh cubes and cook them on both sides until fully cooked through, approximately 10 minutes.
  2. Prepare the Teriyaki Sauce: In a bowl, mix low sodium soy sauce, rice vinegar, minced ginger, minced garlic, brown sugar, honey, sesame oil, water, and cornstarch until well combined.
  3. Combine Sauce and Chicken: Pour the prepared teriyaki sauce over the cooked chicken in the pan. Cook for an additional 5-6 minutes, stirring frequently to allow the sauce to thicken and evenly coat the chicken.
  4. Garnish the Chicken: Sprinkle sesame seeds and sliced green onions over the coated chicken for added flavor and texture.
  5. Cook the Rice: While the chicken cooks, prepare the white rice according to package instructions using 1 cup rice, 1.5 cups water, and seasoning with salt and pepper to taste. Fluff the rice once cooking is complete.
  6. Prepare the Broccoli: Bring a pot of water to a boil and add a pinch of salt. Wash and cut broccoli into small florets and slices so they cook faster. Add broccoli florets to the boiling water and cook for 3-4 minutes until tender. Drain the broccoli well.
  7. Assemble Meal Prep Containers: Divide cooked rice, steamed broccoli, and teriyaki chicken evenly into 4 meal prep containers. Store in the refrigerator for 3-4 days. Can be eaten cold or reheated before serving.

Notes

  • Use low sodium soy sauce to control the salt content in the dish.
  • Chicken thighs are preferred for juiciness, but chicken breast can be substituted.
  • Add a splash of water to the teriyaki sauce if it gets too thick while cooking.
  • For a gluten-free version, use tamari instead of soy sauce.
  • Make sure to cut broccoli florets small and slice them for quicker steaming.
  • Store the meal prep containers in airtight containers to maintain freshness.

Find it online: https://recipethrive.com/teriyaki-chicken-meal-prep-recipe/