Meal Prep Teriyaki Chicken Bowls Recipe
These Meal Prep Teriyaki Chicken Bowls are a delicious and healthy combination of tender chicken breasts cooked in a homemade teriyaki sauce, paired with crisp-tender stir-fry vegetables and wholesome brown rice or quinoa. Perfect for quick lunches or dinners throughout the week, this recipe balances sweet and savory flavors while being gluten-free and easy to make.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Meal Prep, Dinner, Lunch
- Method: Sautéing
- Cuisine: Asian, Japanese-inspired
- Diet: Gluten Free
Ingredients
Scale
Chicken Bowls
- 1.5 lbs chicken breasts, diced
- 1.5 tbsp sesame oil, divided
- 4 cups frozen stir-fry vegetables
- 2 cups cooked brown rice or quinoa
- 1 tbsp sesame seeds, for garnish
Homemade Teriyaki Sauce (yields 1 cup)
- 2 garlic cloves, minced
- 2 tbsp fresh ginger, grated
- 1.5 tbsp raw honey
- ⅓ cup coconut aminos
- ½ cup vegetable or chicken broth
- ½ tbsp gluten-free flour
Instructions
- Make Teriyaki Sauce: In a small pot, whisk together minced garlic, grated ginger, raw honey, coconut aminos, and broth. Bring the mixture to a simmer over medium heat. Gradually whisk in gluten-free flour and continue stirring until the sauce thickens to a glaze-like consistency. Remove from heat and set aside.
- Cook Chicken: Heat 1 tablespoon of sesame oil in a skillet over medium-high heat. Add the diced chicken breasts and cook, stirring occasionally, until the chicken is golden brown and cooked through, about 6 to 8 minutes. Pour in the prepared teriyaki sauce and simmer for an additional 2 minutes, stirring to coat the chicken evenly.
- Sauté Veggies: In a separate pan, heat the remaining 0.5 tablespoon of sesame oil. Add the frozen stir-fry vegetables and sauté for 5 to 6 minutes until they are crisp-tender and heated through.
- Assemble Bowls: Divide the cooked brown rice or quinoa evenly into meal prep containers or bowls. Top each portion with the teriyaki chicken and sautéed vegetables. Finish by sprinkling with sesame seeds for a nutty crunch and visual appeal.
Notes
- Use brown rice or quinoa based on your preference for a gluten-free whole grain option.
- Frozen stir-fry vegetables make this recipe quick and convenient, but fresh vegetables can be substituted.
- The homemade teriyaki sauce can be made ahead and stored in the refrigerator for up to 3 days.
- Ensure the chicken is cooked to an internal temperature of 165°F (74°C) for safety.
- This meal prep can be stored in airtight containers in the refrigerator for up to 4 days.
- For a spicier kick, add red pepper flakes to the teriyaki sauce.
Nutrition
- Serving Size: 1 bowl (approximately 1/4 of recipe)
- Calories: 420 kcal
- Sugar: 8 g
- Sodium: 480 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 45 g
- Fiber: 6 g
- Protein: 32 g
- Cholesterol: 75 mg
Keywords: teriyaki chicken, meal prep, healthy bowls, gluten-free, stir-fry vegetables, brown rice, quinoa, homemade teriyaki sauce
