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Healthy Teriyaki Chicken Bowls - Simple, Flavor-Packed Meal Prep

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • For the Chicken and Veggies:
  • 1.5 pounds boneless, skinless chicken breasts or thighs, cut into bite-size pieces
  • 1 tablespoon avocado oil or olive oil
  • 1 red bell pepper, sliced
  • 1 cup broccoli florets
  • 1 cup snap peas or green beans
  • 2 medium carrots, thinly sliced
  • 2 green onions, sliced (for garnish)
  • Sesame seeds, for garnish (optional)
  • For the Teriyaki Sauce:
  • 1/3 cup low-sodium tamari or soy sauce (use tamari for gluten-free)
  • 3 tablespoons pure maple syrup or honey
  • 2 tablespoons rice vinegar (unseasoned)
  • 1 tablespoon toasted sesame oil
  • 2 cloves garlic, finely minced
  • 1 tablespoon fresh ginger, grated (or 1 teaspoon ground ginger)
  • 1/2 cup water
  • 1.5 tablespoons cornstarch or arrowroot
  • Optional: 1–2 teaspoons sriracha or red pepper flakes for heat
  • For Serving:
  • 3–4 cups cooked brown rice, white rice, quinoa, or cauliflower rice
  • Lemon or lime wedges (optional, for brightness)

Method
 

  1. Cook your base: Prepare rice, quinoa, or cauliflower rice according to package directions. Fluff and keep warm.
  2. Mix the sauce: In a small bowl, whisk tamari/soy sauce, maple syrup, rice vinegar, sesame oil, garlic, ginger, water, and cornstarch until smooth. Set aside.
  3. Prep the chicken: Pat the chicken dry and season lightly with salt and pepper. This helps with browning and flavor.
  4. Sear the chicken: Heat oil in a large skillet over medium-high. Add chicken in a single layer. Cook 5–7 minutes, stirring occasionally, until golden and cooked through. Transfer to a plate.
  5. Sauté the veggies: In the same pan, add a splash more oil if needed. Add carrots and broccoli first; cook 2–3 minutes. Add bell pepper and snap peas; cook another 2–3 minutes until crisp-tender.
  6. Thicken the sauce: Whisk the sauce again (the starch settles). Pour it into the pan with the veggies. Stir constantly over medium heat until glossy and thick, about 1–2 minutes.
  7. Combine: Return chicken and any juices to the pan. Toss to coat everything in the sauce. If you want heat, add sriracha or red pepper flakes now. Taste and adjust sweetness or salt as needed.
  8. Assemble bowls: Spoon rice into bowls. Top with teriyaki chicken and veggies. Garnish with green onions, sesame seeds, and a squeeze of citrus if you like.