Go Back

High Protein Chicken Teriyaki Bowls - Simple, Satisfying, and Meal-Prep Friendly

Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Chicken: 1.5–2 pounds boneless, skinless chicken breasts or thighs (thighs stay extra juicy)
  • Rice: 3 cups cooked rice (jasmine, brown, or cauliflower rice for lower carbs)
  • Vegetables: 2 cups broccoli florets, 1 red bell pepper, 1 cup snap peas, 2 carrots (matchsticks or thinly sliced), 3 green onions
  • Aromatics: 3 cloves garlic (minced), 1 tablespoon fresh ginger (grated)
  • Teriyaki Sauce Base: 1/3 cup low-sodium soy sauce or tamari, 2–3 tablespoons honey or maple syrup, 2 tablespoons rice vinegar, 1 tablespoon toasted sesame oil
  • Thickener: 2 teaspoons cornstarch mixed with 2 tablespoons water (slurry)
  • Cooking Fats: 1–2 tablespoons avocado or olive oil
  • Toppings: Sesame seeds, sliced green onions, red pepper flakes
  • Optional Add-Ins: 2 eggs (for soft-scramble or jammy eggs), edamame, pineapple chunks, or shredded cabbage
  • Salt and Pepper: To season the chicken lightly

Method
 

  1. Prep the chicken. Pat the chicken dry and cut into 1-inch pieces. Season lightly with salt and pepper. This helps it sear well and stay flavorful.
  2. Whisk the sauce. In a bowl, combine soy sauce, honey, rice vinegar, sesame oil, garlic, and ginger. Taste and adjust sweetness or saltiness to your liking.
  3. Marinate briefly. Pour half the sauce over the chicken and toss to coat. Marinate for 10–20 minutes at room temperature while you chop vegetables. Reserve the remaining sauce for the pan.
  4. Cook the rice. Start your rice if you haven’t already. Fluff and keep warm. For extra protein, stir in steamed edamame after cooking.
  5. Sear the chicken. Heat a large skillet over medium-high. Add 1 tablespoon oil. Cook the chicken in a single layer, undisturbed, for 2–3 minutes to get color, then stir and cook until just cooked through, about 5–7 minutes total. Transfer to a plate.
  6. Stir-fry the veggies. In the same pan, add another drizzle of oil if needed. Add broccoli, bell pepper, snap peas, and carrots with a pinch of salt. Stir-fry 3–4 minutes until crisp-tender.
  7. Make it saucy. Return chicken to the pan. Stir the cornstarch slurry into the reserved sauce and pour it over everything. Cook 1–2 minutes, stirring, until the sauce turns glossy and thick and coats the chicken and veggies.
  8. Finish and taste. Sprinkle in sliced green onions and a few sesame seeds. Taste and adjust with more vinegar for brightness or honey for sweetness.
  9. Assemble the bowls. Add rice to each bowl, then top with chicken and veggies. Finish with sesame seeds, extra green onions, and red pepper flakes. Optional: add a soft-scrambled egg or halved jammy egg for even more protein.