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Easy High-Protein Teriyaki Chicken and Rice Meal Prep Bowls for Perfect Weekly Meals

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A quick and easy recipe for high-protein teriyaki chicken and rice meal prep bowls that are perfect for busy weeknights or prepping ahead. Features juicy marinated chicken, homemade teriyaki sauce, steamed veggies, and fluffy rice.

Ingredients

Scale
  • 1.5 lbs boneless, skinless chicken thighs
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon freshly grated ginger
  • 2 cloves garlic, minced
  • 1 tablespoon honey or maple syrup
  • 1/4 cup soy sauce
  • 2 tablespoons mirin or rice vinegar
  • 2 tablespoons brown sugar
  • 1 teaspoon cornstarch mixed with 2 teaspoons water
  • 1 teaspoon grated ginger
  • 1 clove garlic, minced
  • 2 cups cooked jasmine or basmati rice
  • 1 cup steamed broccoli florets
  • 1 medium carrot, julienned or thinly sliced
  • 2 green onions, sliced
  • Sesame seeds for garnish (optional)

Instructions

  1. Prepare the Marinade and Chicken: In a medium bowl, whisk together 2 tablespoons soy sauce, sesame oil, grated ginger, minced garlic, and honey. Slice chicken thighs into bite-sized pieces and toss them in the marinade. Let it sit for at least 15 minutes or up to 1 hour in the fridge.
  2. Cook the Rice: Rinse 1 cup of jasmine rice under cold water until water runs clear. Add to a saucepan with 1 1/2 cups water, bring to a boil, then reduce to low and cover. Cook for 15 minutes, then remove from heat and let sit covered for 10 minutes before fluffing with a fork.
  3. Make the Teriyaki Sauce: In a small saucepan, combine soy sauce, mirin, brown sugar, grated ginger, and minced garlic. Bring to a gentle simmer over medium heat. Stir in the cornstarch slurry and cook until the sauce thickens and becomes glossy, about 2 minutes. Remove from heat.
  4. Sear the Chicken: Heat your skillet over medium-high heat. Add the marinated chicken pieces in a single layer—do not overcrowd the pan. Cook for 3-4 minutes per side or until golden and cooked through. Remove chicken and set aside.
  5. Steam the Veggies: While chicken cooks, steam broccoli florets and carrots until just tender but still crisp, about 3-4 minutes.
  6. Combine: Toss the cooked chicken back into the skillet, pour the teriyaki sauce over, and stir to coat everything evenly. Cook for an additional 1-2 minutes until heated through and sticky.
  7. Assemble Bowls: Divide rice into bowls or meal prep containers. Top with teriyaki chicken, steamed veggies, and garnish with sliced green onions and sesame seeds.

Notes

Marinate chicken for at least 15 minutes to tenderize and infuse flavor. Avoid overcrowding the pan when searing chicken to get a golden crust. Use fresh ginger and garlic for best flavor. Stir cornstarch slurry continuously to avoid clumps and remove sauce once thickened. Let rice rest after cooking for fluffiness. Add a splash of water or soy sauce if chicken starts to dry out during searing. For gluten-free, substitute soy sauce with tamari. Chicken breast can be used but watch cooking time to avoid dryness.

Nutrition

Keywords: teriyaki chicken, meal prep, high protein, chicken thighs, easy dinner, healthy bowls, homemade teriyaki sauce, rice bowls

Find it online: https://emmastirs.com/easy-high-protein-teriyaki-chicken-and-rice-meal-prep-bowls-for-perfect-weekly-meals/