Amazing Teriyaki Chicken and Rice Meal Prep Bowls

Okay, let’s talk about making your life SO much easier and tastier! We all get those days, right? The ones where the clock is ticking, your stomach is rumbling, and the thought of cooking anything feels like climbing a mountain. That’s exactly where these Teriyaki Chicken and Rice Meal Prep Bowls come in. Seriously, they’re a game-changer for anyone trying to juggle a busy life and eat well without all the fuss. I remember when I first started Melt It Clean, I was drowning in deadlines and trying to figure out how to fit healthy meals into my chaotic schedule. This teriyaki chicken recipe was one of the first things I perfected – it’s quick, packed with flavor, and the leftovers are just as good, if not better! It’s proof that you don’t need hours in the kitchen to create something truly nourishing and satisfying. Trust me, these bowls are your new best friend for effortless clean eating.

Who Will Love These Teriyaki Chicken and Rice Meal Prep Bowls?

Okay, so honestly? Pretty much *everyone* who loves good food that doesn’t take forever. If you’re a busy professional trying to avoid takeout temptation during the week, these are gold. Students, you’ll love them because they’re easy on the wallet and super simple to whip up. Parents, hello – weeknight dinner salvation! And if you’re into fitness or just trying to eat a bit cleaner, the protein and balanced carbs make these a total win. Basically, if you’re looking for delicious, satisfying meals that actually fit into a hectic schedule, these teriyaki bowls were made for you!

Why You’ll Love This Teriyaki Chicken and Rice Meal Prep Bowl Recipe

Seriously, why this recipe? Because it’s a total lifesaver! It’s the perfect combo of delicious and doable, which is exactly what we need when life gets crazy. If you’re looking for ways to make healthy eating easier, you’ve hit the jackpot. These bowls are:

• Super Speedy: We’re talking like 25 minutes, start to finish. Blink and you’ll miss how fast dinner (or lunch!) comes together.
• Crazy Easy: No fancy techniques here. If you can chop a chicken breast and stir some stuff together, you’re basically a pro.
• Flavor-Packed: That sweet and savory teriyaki sauce? Oh my goodness. It’s so good you’ll want to drink it!
• Healthy & Satisfying: Packed with lean protein and good carbs, it keeps you full and energized without feeling heavy.
• Perfect for Meal Prep: Make a batch on Sunday and you’ve got lunches or dinners sorted for days. Hello, less stress!
• So Versatile: Don’t like broccoli? Add carrots! Want to jazz it up? Throw in some snap peas. It’s your bowl, your rules! Find more clean eating dinner inspiration here.

Gather Your Ingredients for Teriyaki Chicken and Rice Meal Prep Bowls

Alright, let’s get our mise en place ready! Having everything prepped makes cooking these Teriyaki Chicken and Rice Meal Prep Bowls an absolute breeze. You’ll want to grab these goodies:

First up, the star: 4 boneless, skinless chicken breasts. I like to cut these into nice, uniform 1-inch cubes so they cook up evenly. Trust me on this!

For the sauce, we’ve got a few key players:

• 1 tablespoon olive oil for getting things started in the pan.
• 1/2 cup low sodium soy sauce – this is where we get that yummy savory base.
• 1/2 cup water to help thin out the sauce a bit.
• 3 tablespoons packed light brown sugar – packed is important because it gives you that lovely depth of sweetness.
• 2 tablespoons rice vinegar for a little zing!
• 1/2 teaspoon sesame oil (optional, but it adds a fantastic aroma!).
• 1 teaspoon ground ginger and 2 teaspoons minced garlic – these are pretty much non-negotiable for that authentic teriyaki flavor. Fresh garlic is best if you have it!
• 2 tablespoons honey – another layer of sweetness and helps that sauce get nice and glossy.
• 3 teaspoons cornstarch – this is our secret weapon for thickening the sauce so it coats everything beautifully.

And for serving? Grab your favourite rice (brown rice is great for extra fiber!) and some steamed veggies like broccoli florets and sliced carrots. Oh, and don’t forget some sesame seeds and chopped green onions for a beautiful garnish and an extra pop of freshness. It all comes together really quickly once you’ve got everything measured out!

Simple Steps to Prepare Your Teriyaki Chicken and Rice Meal Prep Bowls

Alright, let’s get cooking! These steps are super straightforward, making the whole process a breeze. Remember, the key to great meal prep is to make it feel effortless, not like a chore. We want delicious results without the kitchen stress! If you’re looking for more inspiration, check out these healthy chicken dinner recipes or even another quick idea like this healthy salmon dinner!

Cooking the Chicken

First things first, get your skillet nice and hot over medium-high heat with that tablespoon of olive oil. Toss in your cubed chicken – make sure those pieces are pretty uniform so they cook evenly! Let them get nicely browned on all sides. We’re talking about 6-7 minutes here, just until there’s no pink left inside. You want that nice sear!

Making the Teriyaki Sauce

While the chicken is doing its thing, whisk together all those yummy sauce ingredients in a separate bowl: the soy sauce, water, honey, brown sugar, rice vinegar, that optional sesame oil, ginger, garlic, and the cornstarch. Give it a good whisk until the cornstarch is totally dissolved and there aren’t any lumps. This is super important to get that smooth, glossy sauce!

Combining Chicken and Sauce

Now for the magic! Pour that beautifully whisked teriyaki sauce right over the chicken in the skillet. Give everything a good stir so that the chicken gets totally coated. Let it bubble and thicken up, stirring constantly, for about 3-5 minutes. You’ll see it go from a thin liquid to a rich, glossy sauce that clings perfectly to every piece of chicken. So good!

Assembly and Serving

And there you have it! Spoon your glorious teriyaki chicken and sauce over your prepared rice. Add a generous serving of your steamed veggies on the side – I love broccoli and carrots. Sprinkle on those sesame seeds and chopped green onions for a final flourish. It looks so pretty and tastes even better! This is also where you can add any extra sauce you made for drizzling. Perfection!

Tips for Perfect Teriyaki Chicken and Rice Meal Prep Bowls

Want to make sure your Teriyaki Chicken and Rice Meal Prep Bowls are absolutely perfect every single time? I’ve got you covered! A little extra attention can make all the difference between good and *amazing*. First off, make sure you cut your chicken into nice, even 1-inch pieces. This is crucial for cooking it through without overcooking some bits while others are still pink. Consistency is key!

Now, about that sauce – whisking is your best friend! Make sure that cornstarch is completely dissolved before it hits the heat. Nobody wants lumpy teriyaki, right? And for that extra flavor punch, don’t skip the fresh garlic if you can swing it. Also, a little chef’s tip from me: season with black pepper instead of extra salt. Soy sauce is already pretty salty, so a little pepper really helps balance out those flavors beautifully without making it taste like the ocean.

Make-Ahead and Storage Instructions

Making these Teriyaki Chicken and Rice Meal Prep Bowls ahead of time is such a lifesaver for busy weeks! My best tip is to store the chicken and sauce in one container, and the rice and veggies in separate ones if you can. This stops the rice from getting too soggy and the veggies from wilting. If you don’t have multiple containers, just stack them carefully – chicken on top, rice and veggies below. They’ll keep perfectly in the fridge for about 3-4 days. When you’re ready to eat, just pop the container in the microwave for a minute or two until everything is heated through. Stir it all up, and you’ve got a delicious, hot meal ready to go!

Frequently Asked Questions About Teriyaki Chicken and Rice Meal Prep Bowls

Got questions about whipping up these amazing Teriyaki Chicken and Rice Meal Prep Bowls? I get it! Meal prepping can bring up a few things, but don’t you worry, I’ve got the answers to make it super smooth. Let’s dive in!

Can I use chicken thighs instead of breasts?

Absolutely! Chicken thighs are fantastic here. They’re a bit more forgiving and stay super moist. Just make sure to trim any excess fat and cut them into similar-sized pieces for even cooking. The cooking time might be a minute or two longer than breasts, but they’ll be wonderfully tender!

How long do these meal prep bowls last in the refrigerator?

These bowls are great for 3 to 4 days in the fridge. For the best texture, I like to keep the sauce separate from the rice and veggies until I’m ready to eat, but they’re still delicious even if you mix it all at once. Just make sure your containers are airtight!

Can I make this recipe gluten-free?

You bet! To make these gluten-free, simply swap out the regular soy sauce for a gluten-free tamari or coconut aminos. Make sure your other ingredients like cornstarch are also gluten-free. It’s a super easy switch that keeps all that delicious teriyaki flavor!

Estimated Nutritional Information

Now, let’s talk numbers! While these values can tweak a bit depending on exactly what you use and how much you pile into your bowl, these Teriyaki Chicken and Rice Meal Prep Bowls are generally a nutritional powerhouse. Expect something around 450-550 calories per serving, with a solid 30-40 grams of protein to keep you feeling full and satisfied. You’ll also get a good dose of complex carbs from the rice for energy, and healthy fats. It’s a fantastic balance for clean eating!

Share Your Creations!

I absolutely LOVE hearing from you! Did you whip up these Teriyaki Chicken and Rice Meal Prep Bowls? How did they turn out? Please, please share your thoughts in the comments below, give it a little star rating if you’re feeling generous, or tag me on social media with your amazing creations. I can’t wait to see them!

About the Author

Hi, I’m EMILIA, the founder of MeltItClean.com – your digital space for natural weight loss, real wellness habits, and clean-living inspiration that actually fits your life. For years, I struggled with the ups and downs of dieting. I tried everything — juice cleanses, low-carb crazes, fitness challenges — but I always ended up back where I started: tired, bloated, and frustrated. I didn’t just want to “lose weight” — I wanted energy, mental clarity, glowing skin, and confidence without sacrificing my joy or sanity.

After years of experimenting, learning, and unlearning, I discovered a simple truth: your body is already powerful — it just needs support, not restriction. That’s when I created Melt It Clean — a site dedicated to real transformation through clean, intentional, and nourishing daily habits that anyone can follow. My goal was simple: build a place where people could feel informed, supported, and empowered without being overwhelmed by wellness fads. You can learn more about my journey here.

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