Teriyaki Chicken Meal Prep Bowls (Easy & Healthy Lunch Prep)

⏳ Prep Time: 10 minutes | ⏳ Cook Time: 20 minutes | 🍽️ Servings: 4

Description:

These Teriyaki Chicken Meal Prep Bowls are a delicious, high-protein, and balanced lunch that can be prepped in advance for the week. Juicy teriyaki-glazed chicken, fluffy brown rice, and crisp stir-fried veggies make for a nutritious and satisfying meal. These bowls are easy to store, reheat well, and are perfect for busy days! 🍱🍗🌿

Ingredients:

For the Chicken:

• 1 lb (450g) boneless, skinless chicken breasts, cut into cubes
• 1 tablespoon olive oil
• 1 teaspoon salt
• ½ teaspoon black pepper

For the Teriyaki Sauce:

• ¼ cup soy sauce (or tamari for gluten-free)
• 1 tablespoon honey or maple syrup
• 1 teaspoon sesame oil
• 1 teaspoon grated ginger
• 1 clove garlic, minced
• 1 tablespoon rice vinegar
• 1 teaspoon cornstarch + 1 tablespoon water (to thicken)

For the Rice & Vegetables:

• 2 cups cooked brown rice (or quinoa for extra protein)
• 1 cup broccoli florets
• 1 red bell pepper, sliced
• 1 medium carrot, julienned
• 1 tablespoon sesame seeds (for garnish)
• 2 green onions, chopped (for garnish)

Instructions:

Step 1: Cook the Chicken

1. Heat olive oil in a pan over medium-high heat.
2. Season the chicken pieces with salt and black pepper, then cook for 5-7 minutes, stirring occasionally, until golden and cooked through. Remove from the pan and set aside.

Step 2: Make the Teriyaki Sauce

3. In a small bowl, whisk together soy sauce, honey, sesame oil, ginger, garlic, and rice vinegar.
4. In another bowl, mix cornstarch and water, then stir into the sauce.
5. Pour the sauce into the pan and simmer for 2-3 minutes, until thickened. Add the cooked chicken back into the pan and coat in the sauce.

Step 3: Prepare the Vegetables & Rice

6. In the same pan, stir-fry broccoli, bell pepper, and carrots for 3-4 minutes until slightly tender but still crisp.
7. Cook brown rice (or quinoa) according to package instructions.

Step 4: Assemble Meal Prep Bowls

8. Divide the rice, teriyaki chicken, and vegetables into 4 meal prep containers.
9. Garnish with sesame seeds and chopped green onions.

Step 5: Store & Serve

10. Let cool, then seal and refrigerate for up to 4 days. Reheat before serving!

Serving Suggestions & Variations:

• Make it vegetarian by swapping chicken for tofu or chickpeas.
• Add sliced avocado for extra creaminess.
• Swap brown rice for cauliflower rice for a low-carb option.