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Crispy Teriyaki Chicken Meal Prep Bowls

Crispy Teriyaki Chicken Meal Prep Bowls - featured image
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A quick and easy healthy lunch featuring pan-seared chicken in a sticky teriyaki glaze, served over rice with vegetables. Perfect for meal prep, this recipe delivers takeout-quality flavor with simple ingredients.

Ingredients

Scale
  • 1.5 lbs chicken breasts or thighs, cut into bite-sized pieces
  • ½ cup low-sodium soy sauce
  • 1 tablespoon fresh ginger, grated
  • 3 cloves garlic, minced
  • 2 tablespoons honey
  • 1 tablespoon rice vinegar
  • 1 teaspoon cornstarch (for sauce)
  • 1 tablespoon cornstarch (for coating chicken)
  • 1 teaspoon toasted sesame oil
  • 2 cups chopped broccoli or snap peas
  • 2 cups cooked white or brown rice
  • Green onions and sesame seeds, for garnish
  • Oil for searing chicken

Instructions

  1. Rinse rice under cold water until water runs clear. Cook according to package directions (approx. 25 minutes total).
  2. Pat chicken pieces dry with paper towels and toss in 1 tablespoon of cornstarch to coat.
  3. In a small bowl, whisk together soy sauce, honey, rice vinegar, ginger, garlic, and 1 teaspoon cornstarch.
  4. Heat a large skillet over medium-high heat with oil. Sear chicken in a single layer (in batches if necessary) for 3-4 minutes per side until golden brown and cooked through (165°F). Remove chicken from pan.
  5. Pour sauce mixture into the same pan. Simmer for 2-3 minutes, stirring constantly, until it thickens into a glossy glaze.
  6. Return chicken to the pan and toss to coat. Add broccoli or snap peas and toss for 1 minute to warm through.
  7. Divide rice among containers. Top with chicken and vegetable mixture. Drizzle with sesame oil and garnish with green onions and sesame seeds.
  8. Let cool completely before sealing containers to prevent sogginess.

Notes

Pat chicken dry before searing to ensure crispiness. Do not overcrowd the pan. Let chicken cool in the fridge before assembling to prevent condensation. Sauce can be adjusted for saltiness or sweetness. For gluten-free, use tamari or coconut aminos.

Nutrition

Keywords: teriyaki chicken, meal prep, healthy lunch, quick dinner, chicken bowls, easy recipe, high protein

Find it online: https://sagestirs.com/crispy-teriyaki-chicken-meal-prep-bowls-easy-healthy-lunch/