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Bowls of teriyaki chicken served with rice and bright steamed vegetables for a healthy easy meal prep. 2026

Easy Teriyaki Chicken Meal Prep Ideas with Rice


  • Total Time: 1 hour 15 minutes
  • Yield: 4 servings 1x

Description

A simple, flavorful teriyaki chicken and rice meal prep recipe that yields four balanced bowls with lean protein, wholesome carbs, and colorful veggies. Perfect for busy weekdays and healthy lunches.


Ingredients

Scale
  • 2 medium boneless skinless chicken breasts (about 1 pound)
  • 3 tablespoons soy sauce (low sodium optional)
  • 2 tablespoons honey or brown sugar
  • 1 tablespoon rice vinegar
  • 1 tablespoon sesame oil
  • 1 tablespoon minced garlic
  • 1 tablespoon grated ginger
  • 1 teaspoon cornstarch mixed with 2 tablespoons water
  • optional sesame seeds
  • optional chopped scallions
  • 1 cup uncooked jasmine or brown rice
  • 2 cups mixed vegetables (broccoli, carrots, snap peas)
  • 1 tablespoon olive oil or butter
  • salt to taste

  • Instructions

    1. In a bowl whisk together soy sauce, honey, rice vinegar, sesame oil, garlic, and ginger

    2. Add chicken breasts and coat evenly, marinate in refrigerator for at least 30 minutes

    3. Rinse rice under cold water until clear, combine with 2 cups water and salt in a saucepan

    4. Bring to a boil, reduce heat, cover and simmer for 15 minutes (30 minutes for brown rice), then let rest covered for 5 minutes

    5. Heat oil in a non-stick pan over medium-high heat, sear chicken 5–6 minutes per side until cooked through

    6. Set chicken aside, add reserved marinade and cornstarch mixture to pan, simmer until sauce thickens

    7. Slice chicken and toss in teriyaki glaze

    8. In a separate pan sauté or steam vegetables with olive oil and salt for 3–5 minutes

    9. Divide rice among four containers, top with sliced chicken and vegetables

    10. Drizzle extra sauce and garnish with sesame seeds and scallions if desired

    • Prep Time: 45 minutes
    • Cook Time: 30 minutes
    • Category: meal prep
    • Method: pan-searing
    • Cuisine: asian

    Nutrition

    • Serving Size: 1 bowl

    Keywords: easy teriyaki chicken, meal prep, rice, healthy chicken recipes, easy meal prep work lunch, weekly dinner meal prep for two, clean healthy meal prep, foods to meal prep, good meal prep meals