Teriyaki Chicken Meal Prep Recipe

If you’re looking for a delicious, reliable, and nutritious way to fuel your week, this Teriyaki Chicken Meal Prep recipe is an absolute game changer. Packed with tender chicken breasts soaked in savory teriyaki sauce, paired perfectly with steamed broccoli and wholesome brown rice, this meal brings together vibrant flavors and wholesome ingredients you can feel great about. Whether you’re meal prepping for busy workdays or simply craving a tasty home-cooked meal that keeps well, this recipe offers that satisfying balance of sweet, savory, and fresh — all in one container!

Ingredients You’ll Need

The beauty of this Teriyaki Chicken Meal Prep is in its simplicity, with each ingredient playing a vital role in bringing the dish to life. From the rich umami of the teriyaki sauce to the fresh green crunch of broccoli, these essentials combine for a perfectly balanced meal.

• Chicken breasts: Choose fresh, boneless for easy cooking and slicing later.
• Teriyaki sauce: The heart of the flavor, this sauce adds a lovely sweet and savory glaze.
• Brown rice: Nutty and fiber-rich, it provides a hearty base that keeps you full longer.
• Broccoli florets: Adds color, crunch, and a boost of vitamins for nutritional balance.
• Olive oil: Used for cooking the chicken and steaming broccoli, it adds a subtle richness.
• Garlic powder: A simple spice that deepens the savory profile without overpowering.
• Salt and pepper: Essential seasonings that enhance every other ingredient’s natural flavor.

How to Make Teriyaki Chicken Meal Prep

Step 1: Marinate the Chicken

Start by placing your chicken breasts in a bowl and pouring the teriyaki sauce over them. Sprinkle the garlic powder, salt, and pepper, then mix gently to coat each piece generously. Letting the chicken sit for at least 30 minutes allows those flavors to sink in beautifully. If you have more time, marinating overnight intensifies the taste and keeps the chicken juicy when cooked.

Step 2: Cook the Chicken

Heat the olive oil in a skillet over medium heat — this ensures a nice sear and locks in the juices. Add the marinated chicken breasts carefully and cook them for about 6 to 7 minutes per side. The goal is a golden-brown crust with a tender, fully cooked inside. Once done, remove the chicken and let it rest a few minutes before slicing to keep it moist and perfect for meal prep containers.

Step 3: Prepare the Broccoli

Using the same skillet is a smart way to carry over some of that delicious flavor. Add your broccoli florets along with a splash of water, then cover the skillet to steam them. This process takes only about 3 to 4 minutes until the broccoli turns a vibrant green and becomes tender but still crisp — exactly how it should be for texture contrast.

Step 4: Assemble Your Teriyaki Chicken Meal Prep

Divide the cooked brown rice evenly among your meal prep containers, followed by sliced teriyaki chicken and steamed broccoli. Drizzle any leftover teriyaki sauce over the chicken for an extra punch of flavor. Allow the meals to cool completely before sealing the containers to avoid condensation and keep everything fresh.

How to Serve Teriyaki Chicken Meal Prep

Garnishes

To elevate your Teriyaki Chicken Meal Prep visually and in flavor, scatter some toasted sesame seeds or freshly chopped green onions on top. These little touches add a lovely nutty crunch and a pop of color that makes your meal feel restaurant-worthy even on a busy day.

Side Dishes

This dish shines most on its own, but you can pair it with simple sides like steamed edamame, a fresh cucumber salad, or even pickled ginger for a refreshing palate cleanser. These complement the teriyaki’s rich sweetness without competing with it.

Creative Ways to Present

If you want to impress friends or add variety to your weekly routine, try serving the meal in bento boxes with separate compartments, or wrap the sliced chicken and broccoli in warm lettuce leaves for a fun low-carb twist. These ideas keep things exciting while sticking to the foundational flavors you love.

Make Ahead and Storage

Storing Leftovers

One of the best things about this Teriyaki Chicken Meal Prep is how well it holds up in the fridge. Simply store your sealed containers in the refrigerator, and your meals will stay fresh and flavorful for up to 4 days — perfect for staying organized and stress-free during your busiest week.

Freezing

Planning far in advance? You can freeze individual portions after they’ve cooled completely. Use airtight containers or quality freezer bags to prevent freezer burn. When stored properly, your Teriyaki Chicken Meal Prep can last for 2 to 3 months without losing its deliciousness.

Reheating

Reheat your meals gently in the microwave or on the stovetop. If microwaving, cover your container loosely to keep moisture in and heat in short bursts, stirring if needed to warm evenly. Adding a splash of water before heating helps maintain the rice’s texture and keeps the chicken juicy.

FAQs

Can I use chicken thighs instead of chicken breasts?

Absolutely! Chicken thighs are juicier and can add a slightly richer flavor to your Teriyaki Chicken Meal Prep. Just adjust cooking time slightly to ensure they’re cooked through.

Is brown rice necessary or can I use white rice?

Brown rice offers more fiber and a nuttier flavor, but white rice works just as well if you prefer a softer texture or quicker cooking time.

How long should I marinate the chicken?

At minimum, 30 minutes is great to infuse flavor, but marinating overnight yields the best taste and tenderness.

Can I make this recipe keto-friendly?

To keep it keto, swap the brown rice for cauliflower rice. It’s low-carb but still pairs wonderfully with the teriyaki chicken and broccoli.

What if I don’t have teriyaki sauce on hand?

You can make a simple substitute by mixing soy sauce with a little honey or maple syrup, garlic powder, and a touch of ginger for that sweet-savory kick.

Final Thoughts

There’s something so comforting about a well-made Teriyaki Chicken Meal Prep that’s ready to enjoy whenever hunger strikes. It’s a perfect blend of taste, convenience, and nutrition all wrapped into one, and I can’t recommend it enough for anyone looking to simplify their meals with maximum flavor. Give this recipe a try, and you might just find your new favorite go-to for the week ahead!

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