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Easy Meal-Prep Teriyaki Chicken and Rice Bowls

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These Easy Meal-Prep Teriyaki Chicken and Rice Bowls are juicy, flavorful, and perfect for busy weeks. With a clever double-bake method, the chicken stays tender, the sauce stays glossy, and the broccoli keeps its texture—even after days in the fridge.

Ingredients

Scale
  • 1.5 lbs (680g) boneless, skinless chicken thighs
  • ½ cup (120ml) low-sodium soy sauce
  • ⅓ cup (110g) honey
  • 3 tablespoons (45ml) rice vinegar
  • 4 cloves fresh garlic, minced
  • 1-inch piece fresh ginger, grated
  • 1 tablespoon (15ml) toasted sesame oil
  • 3 cups broccoli florets (about 1 large head)
  • 4 cups cooked white rice (about 1.5 cups dry)
  • 2 tablespoons sesame seeds, for garnish
  • 3–4 green onions, sliced

Instructions

  1. Make the Teriyaki Sauce: In a medium saucepan, combine ½ cup low-sodium soy sauce, ⅓ cup honey, 3 tablespoons rice vinegar, 4 minced garlic cloves, 1 tablespoon grated ginger, and 1 tablespoon toasted sesame oil. Whisk until honey dissolves. Bring to a gentle simmer over medium heat, then reduce heat to low. Let bubble softly for 8-10 minutes, stirring occasionally, until thickened slightly and coats the back of a spoon. Remove from heat and let cool for 5 minutes.
  2. Prep the Chicken: Pat chicken thighs dry with paper towels. Trim excess fat and cut into roughly 2-inch chunks. Place in a mixing bowl and pour half of the cooled sauce over the chicken. Toss well to coat. Let sit while preheating oven to 400°F (200°C).
  3. Roast the Chicken and Broccoli: Line a rimmed baking sheet with parchment paper. Arrange marinated chicken pieces in a single layer, leaving space between pieces. Scatter broccoli florets around the chicken. Drizzle broccoli with a tiny bit of olive oil and a pinch of salt. Roast for 15 minutes, then flip chicken pieces and stir broccoli. Roast for another 5-7 minutes until chicken is cooked through (internal temperature 165°F/74°C) and broccoli has charred edges.
  4. Glaze the Chicken: Remove baking sheet from oven. Drizzle remaining sauce over hot chicken and broccoli. Toss gently to coat. Let rest for 5 minutes to allow sauce to set.
  5. Assemble the Bowls: Divide cooked rice evenly among 4-5 meal-prep containers. Top each with a generous portion of teriyaki chicken and broccoli. Sprinkle with sesame seeds and sliced green onions. Let containers cool completely (about 30 minutes) before sealing and refrigerating.
  6. Reheating: Remove lid and microwave for 2-3 minutes, stirring halfway through. For crispier broccoli, give it a quick 30-second blast of heat alone first.

Notes

Double the sauce if you love extra for drizzling. Use day-old rice for best texture. Let assembled bowls cool completely before refrigerating to prevent sogginess. Chicken thighs are non-negotiable for juiciness. For gluten-free, use tamari or coconut aminos instead of soy sauce.

Nutrition

Keywords: meal prep, teriyaki chicken, rice bowls, easy dinner, healthy lunch, chicken thighs, broccoli, Asian-inspired

Find it online: https://prismtaste.com/easy-meal-prep-teriyaki-chicken-and-rice-bowls/