High Protein Teriyaki Chicken Meal Prep Bowls – Easy, Flavorful, and Filling

These bowls are the kind of meal prep that actually makes you excited to open your container at lunchtime. Juicy teriyaki chicken, fluffy rice, and crisp veggies come together in a simple, satisfying bowl that’s rich in protein and bold in flavor. The sauce is sticky, savory-sweet, and easy to make with pantry staples.

You’ll get balanced macros, lots of texture, and a meal that reheats like a dream. If you’ve been looking for a no-fuss weekly staple, this is it.

What Makes This Recipe So Good

• High protein: Lean chicken breast packs a serious protein punch without feeling heavy.
• Meal-prep friendly: Makes 4–5 bowls that store and reheat well for days.
• Fast and simple: Minimal chopping, quick sauce, and everything cooks in under 40 minutes.
• Balanced: Carbs from rice, protein from chicken, and fiber from veggies keep you full.
• Customizable: Swap veggies, change the base, or tweak the sweetness to taste.

Shopping List

• 1.5–2 pounds boneless, skinless chicken breasts (or thighs)
• 2 cups uncooked jasmine or brown rice
• 2 cups broccoli florets
• 1 large red bell pepper, sliced
• 1 large carrot, thinly sliced or shredded
• 2 green onions, sliced (optional)
• 1 tablespoon sesame seeds (optional)
• 1–2 tablespoons neutral oil (avocado or canola)

Teriyaki Sauce:

• 1/2 cup low-sodium soy sauce (or tamari for gluten-free)
• 1/3 cup water
• 3 tablespoons honey or maple syrup
• 2 tablespoons rice vinegar
• 2 teaspoons toasted sesame oil
• 2–3 cloves garlic, minced
• 1 teaspoon fresh grated ginger (or 1/2 teaspoon ground)
• 1 tablespoon cornstarch mixed with 2 tablespoons water

Instructions

1. Cook the rice: Rinse rice until the water runs clear. Cook according to package directions.

   Fluff and set aside.

2. Mix the teriyaki sauce: In a bowl, whisk soy sauce, water, honey, rice vinegar, sesame oil, garlic, and ginger. In a separate small cup, stir cornstarch with water to make a slurry. Set both aside.
3. Prep the chicken: Pat chicken dry and cut into bite-size pieces.

   Season lightly with salt and pepper.

4. Sear the chicken: Heat oil in a large skillet over medium-high. Add chicken in a single layer and cook 5–7 minutes, stirring occasionally, until golden and cooked through.
5. Thicken the sauce: Reduce heat to medium. Pour the teriyaki mixture into the pan and bring to a simmer.

   Stir in the cornstarch slurry and cook 1–2 minutes until glossy and thick. If too thick, add a splash of water.

6. Steam or sauté veggies: While the sauce simmers, steam broccoli until crisp-tender (about 3–4 minutes). Sauté bell pepper and carrot in a little oil for 2–3 minutes, or leave them raw for extra crunch.
7. Assemble bowls: Divide rice into 4–5 containers.

   Top with teriyaki chicken and veggies. Spoon extra sauce over the rice.

8. Finish and garnish: Add green onions and sesame seeds if you like. Let bowls cool 10–15 minutes before sealing.

Storage Instructions

• Fridge: Store in airtight containers for 4 days.
• Freezer: Freeze up to 2 months.

  For best texture, freeze chicken and sauce separately from rice and veggies.

• Reheating: Microwave 1–2 minutes (from fridge) or 3–4 minutes (from frozen, loosely covered), stirring halfway. Add a splash of water to keep the rice soft.

Benefits of This Recipe

• Protein-packed: Supports muscle recovery and keeps you satisfied between meals.
• Portion control: Pre-portioned servings help you stay on track during busy weeks.
• Budget-friendly: Uses affordable ingredients and pantry staples.
• Better than takeout: Lower sodium, customizable sweetness, and clean ingredients.

Pitfalls to Watch Out For

• Overcooking chicken: Dry chicken is the quickest way to ruin a bowl. Pull it as soon as it’s cooked through.
• Too much sauce saltiness: If using regular soy sauce, reduce to 1/3 cup or add more water to balance.
• Clumpy sauce: Always mix the cornstarch with water first, then whisk it into a simmering sauce.
• Soggy veggies: Keep broccoli crisp-tender.

  Over-steaming can make reheating unpleasant.

Recipe Variations

• High-protein boost: Add edamame or scrambled egg whites to the rice.
• Low-carb: Swap rice for cauliflower rice or shredded cabbage.
• Spicy teriyaki: Stir in sriracha, chili flakes, or gochujang.
• Thighs instead of breasts: Juicier and forgiving—reduce cook time slightly for small pieces.
• Veggie upgrades: Add snap peas, zucchini, mushrooms, or baby corn.
• Gluten-free: Use tamari or coconut aminos and confirm cornstarch is GF-certified.

FAQ

How much protein is in each bowl?

Using 1.75 pounds of chicken across 5 servings, each bowl typically lands around 30–35 grams of protein, depending on add-ins like edamame or extra chicken.

Can I make the sauce without cornstarch?

Yes. Use arrowroot powder or reduce the sauce longer to naturally thicken. If using arrowroot, add it off heat to prevent a gummy texture.

What rice works best?

Jasmine is soft and fragrant, while brown rice adds more fiber and a chewier bite.

Both reheat well. For extra protein, try quinoa.

Can I air fry the chicken?

Absolutely. Toss chicken with a little oil, air fry at 400°F (200°C) for 8–10 minutes, shaking once.

Warm the sauce in a skillet and toss the cooked chicken in it.

How do I keep the veggies crisp?

Cook them slightly under your usual doneness and store them separate from the sauce when possible. Add sauce after reheating.

Is this kid-friendly?

Yes, especially if you keep the spice low and lean sweeter on the sauce. Slice chicken smaller for easier bites.

In Conclusion

These High Protein Teriyaki Chicken Meal Prep Bowls are reliable, tasty, and quick to throw together.

You get satisfying protein, colorful veggies, and a sticky-sweet sauce that feels like takeout—only better. Make a batch on Sunday, stack your fridge, and enjoy stress-free lunches all week.