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High Protein Teriyaki Chicken Meal Prep - Easy, Flavorful, and Filling

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

Ingredients
  

  • Chicken: 2 to 2.5 pounds boneless, skinless chicken breast (or thighs for juicier texture)
  • Teriyaki sauce base: 1/2 cup low-sodium soy sauce or tamari
  • 1/4 cup water
  • 3 tablespoons honey or maple syrup
  • 2 tablespoons rice vinegar
  • 2 teaspoons sesame oil
  • 3 cloves garlic, minced
  • 1 tablespoon fresh ginger, grated (or 1 teaspoon ground)
  • 1 to 2 teaspoons sriracha or chili paste (optional, for heat)
  • 1 tablespoon cornstarch + 2 tablespoons water (slurry)
  • For cooking: 1 tablespoon neutral oil (avocado or canola)
  • Sides (choose your combo): 3 cups cooked jasmine or brown rice (about 1.5 cups dry)
  • 4 cups steamed broccoli or green beans
  • 1 large red bell pepper, sliced
  • 1 cup shredded carrots or snap peas
  • Garnishes (optional but recommended): Toasted sesame seeds, sliced green onions, lime wedges

Method
 

  1. Prep the chicken: Pat the chicken dry and cut into bite-size chunks or thin strips. This helps it cook quickly and stay tender.
  2. Mix the sauce: In a bowl or measuring cup, whisk soy sauce, water, honey, rice vinegar, sesame oil, garlic, ginger, and sriracha if using. Set aside. Stir the cornstarch slurry in a separate small cup.
  3. Cook the rice and veggies: Start your rice according to package directions. Steam or sauté the broccoli and other vegetables until crisp-tender. Season lightly with salt and a squeeze of lime if you like.
  4. Sear the chicken: Heat the oil in a large skillet over medium-high. Add chicken in a single layer. Sprinkle with a pinch of salt and pepper. Cook 5–7 minutes, stirring occasionally, until lightly browned and just cooked through.
  5. Add the sauce: Lower heat to medium. Pour in the teriyaki sauce and simmer 1–2 minutes, stirring to coat.
  6. Thicken the glaze: Stir the cornstarch slurry again, then slowly drizzle it into the skillet while stirring. Simmer 1–2 more minutes until the sauce is glossy and clings to the chicken. If it gets too thick, add a splash of water.
  7. Taste and adjust: Add a touch more honey for sweetness, soy for salt, or chili for heat. The sauce should be balanced—salty, sweet, and slightly tangy.
  8. Assemble the bowls: Divide rice among 4–5 meal prep containers. Top with chicken and spoon over extra sauce. Add vegetables to each container. Sprinkle with sesame seeds and green onions.
  9. Cool before sealing: Let everything cool for 15–20 minutes so condensation doesn’t make it soggy. Then seal and refrigerate.