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Skinny Teriyaki Chicken Meal Prep – Light, Flavorful, and Ready for the Week

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1.5 lb boneless, skinless chicken breasts, cut into bite-size pieces (or thinly sliced)
  • 1 tablespoon avocado oil (or olive oil)
  • Salt and black pepper, to taste
  • 1/3 cup low-sodium soy sauce (or tamari for gluten-free)
  • 3 tablespoons water
  • 2 tablespoons maple syrup or honey
  • 1 tablespoon rice vinegar
  • 2 teaspoons toasted sesame oil
  • 2 cloves garlic, minced
  • 1 teaspoon fresh ginger, grated (or 1/2 teaspoon ground ginger)
  • 1 tablespoon cornstarch mixed with 2 tablespoons cold water (slurry)
  • Optional heat: 1/4 teaspoon red pepper flakes
  • 3 cups cooked brown rice (or jasmine rice, quinoa, or cauliflower rice)
  • 3 cups mixed vegetables (broccoli, snap peas, bell peppers, carrots, or green beans)
  • 1 tablespoon sesame seeds (for garnish)
  • 2 green onions, thinly sliced
  • Lime wedges (optional, for brightness)

Method
 

  1. Cook the grains: Prepare brown rice, jasmine rice, quinoa, or cauliflower rice. Fluff and set aside.
  2. Prep the veggies: Chop broccoli, bell peppers, and carrots into bite-size pieces. Steam, sauté, or roast until crisp-tender. Season lightly with salt and pepper.
  3. Make the sauce base: In a bowl, whisk soy sauce, water, maple syrup, rice vinegar, sesame oil, garlic, ginger, and red pepper flakes (if using). Set aside. In a separate small bowl, stir together cornstarch and cold water to make a slurry.
  4. Season the chicken: Pat chicken dry and season with a pinch of salt and black pepper.
  5. 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 just cooked through and lightly browned.
  6. Add the sauce: Reduce heat to medium. Pour in the sauce base and bring to a gentle simmer for 1–2 minutes.
  7. Thicken: Stir the cornstarch slurry, then stream it into the skillet while stirring. Simmer 1–2 minutes more, until glossy and slightly thick. If it gets too thick, add a splash of water.
  8. Taste and adjust: Add a squeeze of lime or a splash more vinegar if you want extra brightness. Adjust salt or sweetness as needed.
  9. Assemble: Divide rice among 4–5 meal prep containers. Add a portion of veggies and top with teriyaki chicken. Sprinkle with sesame seeds and green onions.
  10. Cool and store: Let containers cool uncovered for 15–20 minutes, then seal. Refrigerate up to 4 days.