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Easy Chicken Teriyaki Meal Prep Bowls with Brown Rice

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These Easy Chicken Teriyaki Meal Prep Bowls with Brown Rice are flavorful, filling, and actually get better as the week goes on. The sauce is perfectly balanced—sweet, savory, and just a little tangy—and the chicken stays juicy even after a few days in the fridge.

Ingredients

Scale
  • 1.5 pounds boneless, skinless chicken thighs
  • 1/2 cup low-sodium soy sauce (or tamari)
  • 1/4 cup honey
  • 2 tablespoons rice vinegar
  • 3 cloves fresh garlic, minced
  • 1 tablespoon fresh ginger, grated
  • 1 teaspoon cornstarch
  • 2 tablespoons cold water
  • 1 teaspoon sesame oil
  • 1 cup brown rice (dry)
  • 2 cups broccoli florets
  • 2 medium carrots, julienned
  • 1/2 cup shelled edamame (frozen, thawed)
  • 1 tablespoon sesame seeds (for garnish)
  • 2–3 green onions, sliced (for garnish)
  • Salt and black pepper to taste

Instructions

  1. Start the brown rice: Rinse 1 cup of brown rice under cold water until the water runs clear. Add it to a medium saucepan with 2 cups of water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 40-45 minutes. Don’t peek! Let it rest covered for 5 minutes after cooking, then fluff with a fork.
  2. Make the teriyaki sauce: While the rice cooks, whisk together 1/2 cup low-sodium soy sauce, 1/4 cup honey, 2 tablespoons rice vinegar, 3 minced garlic cloves, and 1 tablespoon grated ginger in a small bowl. Set aside.
  3. Prep the chicken: Pat 1.5 pounds of chicken thighs dry with paper towels. Season both sides with a pinch of salt and black pepper. Heat 1 teaspoon sesame oil in a large skillet over medium-high heat.
  4. Sear the chicken: Place the chicken thighs in the hot skillet. Cook for 5-6 minutes per side, until golden brown and cooked through (internal temperature should reach 165°F). Don’t overcrowd the pan—work in batches if needed. Transfer to a plate and tent with foil.
  5. Make the glaze: Reduce heat to medium. Pour the teriyaki sauce into the same skillet. In a small bowl, mix 1 teaspoon cornstarch with 2 tablespoons cold water until smooth. Stir the slurry into the sauce. Let it simmer for 2-3 minutes, stirring constantly, until thickened and glossy.
  6. Rest the chicken in sauce: Slice the chicken into bite-sized pieces. Return them to the skillet with the sauce. Toss to coat, then let everything rest for 10 minutes off the heat. This step is non-negotiable—it’s what makes the chicken extra flavorful and juicy.
  7. Steam the veggies: While the chicken rests, steam the broccoli florets for 3-4 minutes until bright green and tender-crisp. You can do this in a steamer basket over boiling water or in the microwave with a tablespoon of water for 2 minutes.
  8. Assemble the bowls: Divide the brown rice among four meal prep containers. Top with an equal portion of the teriyaki chicken, broccoli, julienned carrots, and edamame. Drizzle any remaining sauce from the skillet over everything.
  9. Garnish and seal: Sprinkle with sesame seeds and sliced green onions. Let the bowls cool completely before sealing the lids. This prevents condensation from making the rice soggy.

Notes

Let the chicken rest twice: first after searing, then after tossing in sauce for 10 minutes. This keeps it juicy. For gluten-free, use tamari or coconut aminos. For lower sugar, reduce honey to 2 tablespoons and add a splash of orange juice. Toasted sesame seeds add extra flavor.

Nutrition

Keywords: chicken teriyaki, meal prep bowls, brown rice, easy dinner, healthy lunch, teriyaki chicken, meal prep

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