Teriyaki Chicken Meal Prep Bowls: A Simple and Flavorful Recipe for Busy Days

Meal prepping has become a go-to strategy for many to make the week ahead stress-free. One recipe that fits perfectly into your meal prep routine is Teriyaki Chicken Meal Prep Bowls. This dish combines succulent baked chicken with a rich and savory teriyaki sauce, paired with wholesome veggies and your choice of rice. It’s a complete meal that is quick to prepare, making it a staple for anyone looking for an easy yet delicious meal prep solution.

Why You’ll Love Teriyaki Chicken Meal Prep Bowls

The appeal of Teriyaki Chicken Meal Prep Bowls lies in their simplicity and versatility. This dish is quick to make, filling, and full of flavor. The thick teriyaki sauce enhances the juicy chicken, while the roasted vegetables add texture and a pop of color. It’s a balanced meal that’s perfect for busy days, whether you’re packing lunches for work, school, or enjoying an easy dinner. With its healthy ingredients and customizable nature, you can make it your own by swapping vegetables or using different grains.

Ingredients

• Chicken Breasts: Tender and lean, these are the base of the meal. Their mild flavor pairs perfectly with the bold teriyaki sauce.
• Low Sodium Soy Sauce: The salty and umami-rich base of the teriyaki sauce.
• Mirin: Adds a slight sweetness and depth of flavor to the sauce.
• Honey: Balances the savory and salty with natural sweetness.
• Ginger: Freshly grated for a zesty kick that adds brightness to the sauce.
• Garlic: Chopped garlic brings savory depth and aroma.
• Cornstarch: Used in the sauce to create a thick, sticky consistency that clings to the chicken.
• Rice (Jasmine or Basmati): A soft and aromatic base for the chicken and veggies.
• Broccoli Florets: A healthy vegetable that roasts well and provides a crunchy texture.
• Red Bell Peppers: Sweet and vibrant, these add color and flavor.
• Avocado Oil: Used to coat the veggies for roasting, adding healthy fat.
• Sesame Seeds: A light garnish for extra crunch and flavor.
• Spring Onions: A fresh garnish that adds a mild onion flavor.

Alternative Ingredient Suggestions

If you’re looking for swaps or have dietary preferences, here are a few ideas to customize your Teriyaki Chicken Meal Prep Bowls:

• Chicken Thighs: Swap out chicken breasts for thighs if you prefer a richer, juicier cut of meat.
• Gluten-Free Soy Sauce: Use a gluten-free version of soy sauce to make this meal suitable for those with gluten sensitivities.
• Brown Rice or Quinoa: If you’re looking for a heartier grain, brown rice or quinoa are great alternatives.
• Zucchini: Add zucchini or other seasonal veggies for a change in texture and flavor.
• Maple Syrup: Replace honey with maple syrup for a vegan alternative.

Step-by-Step Instructions

1. Preheat the oven to 400°F (200°C).
2. Prepare the teriyaki sauce: In an oven-safe baking dish, mix cornstarch with cold water until smooth. Add soy sauce, mirin, ginger, garlic, and honey, and whisk until well combined.
3. Add the chicken: Place chicken breasts in the baking dish, making sure they’re well-coated with the sauce.
4. Bake the chicken: Place the dish in the oven and bake for about 25 minutes, or until the chicken reaches an internal temperature of 155°F. Let it rest for 10 minutes, as the temperature will rise to 165°F during this time.
5. Roast the vegetables: While the chicken bakes, spread the broccoli and red bell peppers on a baking sheet. Drizzle with avocado oil, season with salt and pepper, and roast for 15–20 minutes, depending on your preferred level of crispness.
6. Cook the rice: Cook your choice of rice (Instant Pot works best, but stovetop also works) during this time.
7. Finish the chicken: After resting, slice the chicken into bite-sized pieces and return it to the baking dish to mix with the sauce.
8. Assemble the bowls: Divide the cooked rice, roasted veggies, and chicken into meal prep containers. Garnish with sesame seeds and sliced spring onions.

Tips & Tricks

• Check the doneness of your chicken: A meat thermometer is invaluable in ensuring your chicken is perfectly cooked.
• Don’t overcook the veggies: For tender-crisp vegetables, check them at the 15-minute mark.
• Make it spicy: Add a dash of red pepper flakes or sriracha to the teriyaki sauce for a spicy kick.
• Store leftovers properly: Keep your meal prep bowls in the fridge for up to 4 days. For best results, reheat in the microwave for 1–2 minutes.

Pairing Ideas and Variations

If you’re looking for more ways to enjoy Teriyaki Chicken Meal Prep Bowls, here are some pairing ideas and variations:

• Add more veggies: Roasted sweet potatoes, carrots, or snap peas make great additions.
• Serve with a side salad: A light cucumber salad or leafy greens can balance the richness of the chicken and sauce.
• Gluten-Free Version: Use gluten-free soy sauce and a gluten-free rice option to make this meal suitable for those with dietary restrictions.
• Make Ahead: These bowls store well in the fridge and can even be frozen for longer-term meal prep.

The Health Benefits of Teriyaki Chicken Meal Prep Bowls

This meal is not only easy and tasty, but it also offers numerous health benefits. The chicken is a lean source of protein, while the vegetables provide fiber, vitamins, and antioxidants. The teriyaki sauce, made with honey and ginger, adds flavor without overwhelming the dish with sugar. When served over brown rice or quinoa, the meal is also a great source of whole grains, making it filling and nutritious.

Whether you’re looking for a quick dinner or preparing meals for the week ahead, Teriyaki Chicken Meal Prep Bowls offer a delicious and balanced solution to your meal prep needs. With its savory sauce, juicy chicken, and healthy veggies, it’s sure to become a favorite in your kitchen.

Conclusion

In conclusion, Teriyaki Chicken Meal Prep Bowls offer an incredibly delicious and practical solution for busy days. With its flavorful baked chicken, savory teriyaki sauce, and vibrant vegetables, this meal is not only easy to prepare but also customizable to fit various tastes and dietary needs. Whether you’re meal prepping for the week ahead or preparing a quick, healthy dinner, these bowls provide a perfect balance of protein, vegetables, and wholesome grains. With just a few simple ingredients and steps, you can enjoy a nutritious, satisfying meal that’s sure to please your taste buds and keep you energized throughout the day.

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