Teriyaki Chicken Meal Prep
Published Jan 13, 2025
If I'm meal prepping, one-pan recipes are my go-to, like this Teriyaki Chicken with broccoli cooked in the same sauce. Add rice for 4 easy meals!
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My Teriyaki Chicken Meal Prep Is So Good
I’m always trying to get better at meal prepping—mainly because having lunches ready to go during the week feels like such a win.
This Teriyaki Chicken Meal Prep checks all the boxes for me. It’s quick, tastes yummy and everything cooks in one pan, including the broccoli. (I’ll take fewer dishes to was every day!)
In just about 40 minutes, I can prep nearly a week’s worth of lunches. This recipe has definitely earned its spot in my meal prep rotation!
Ingredients You’ll Need
- Soy sauce: You can use low-sodium soy sauce or gluten-free tamari.
- Rice wine vinegar: This type of vinegar is sweeter and milder! If you can’t find it, I’d use apple cider vinegar or white wine vinegar to taste.
- Honey: Sweetness balances saltiness!
- Cornstarch: This helps the sauce thicken and coat the chicken. You can also use arrowroot powder if that’s what you have.
- Avocado oil: If you’re out use another high-heat oil.
- Ginger and garlic: Mince both of these. You can use 1 teaspoon of ground ginger or ½ teaspoon granulated garlic if you’re out of fresh of either of these.
- Sesame oil: I like to use toasted sesame oil. If you have tahini (sesame paste), mix 1 to 1½ teaspoons into the sauce for a nutty flavor similar to sesame oil.
- Boneless skinless chicken breasts: You can use thighs, or chicken tenderloins if that’s what you’ve got.
- Long-grain rice: I usually use a long-grain white rice like basmati, but you can use brown rice, too.
- Broccoli: Trim off the broccoli’s stems, then cut it into florets! You can also buy pre-cut broccoli.
Popular Additions
- Add more veggies. Snow peas, carrots, spinach, or cauliflower would be great!
- Use fresh herbs and scallions for flavor. Top this chicken teriyaki with chopped, fresh cilantro and sliced scallions.
- Add another side. Of course, you can make this teriyaki chicken for dinner! When I do, I’ll add a cucumber salad alongside it.
How to Make Teriyaki Chicken Meal Prep
This easy recipe requires just one pan and a little time! I think the work is well worth the reward of having 4 delicious lunches.
My Best Teriyaki Chicken Meal Prep Tips
- Don’t skip the marinating time. This is what will make the chicken flavorful! Even if you only have 20 minutes, it’ll be worth it.
- Use a nonstick skillet for easy cleanup. The teriyaki sauce has sugary, salty ingredients that can easily burn. For that reason, I use a nonstick skillet to keep cleanup simple!
- Don’t toss the sauce. Remember to reserve that marinade after removing the chicken! You’ll add it to the skillet once the chicken’s almost cooked.
- Shake off the excess marinade before adding the chicken to the skillet. Like I mentioned, the teriyaki sauce can burn quickly! You don’t want this to happen while the chicken’s cooking.
Frequently Asked Questions
The chicken will keep in the fridge for 4-5 days. To reheat, I recommend just using the microwave! It should take just a few minutes.
Make sure you added the cornstarch to the marinade. Cornstarch activates when heated and helps thicken the sauce. If it’s still too thin, mix 1 teaspoon of cornstarch with 1 tablespoon of water to create a slurry and stir it into the sauce while simmering.
The easiest way is to use an instant-read thermometer. Once the chicken reaches 165°F the chicken is done!
If the marinade burns, it’s likely the heat is too high. Cook the chicken over medium-high heat and monitor closely. Make sure to shake off excess marinade before adding the chicken to the skillet, as too much liquid can cause the sugars in the sauce to caramelize and burn.
More Meal Prep Recipes:
- PB&J Meal Prep
- Chickpea Bites Meal Prep
- Tuna Salad Meal Prep
- Avocado and Egg Meal Prep
- Chicken & Hummus Meal Prep
- Taco Salad Meal Prep
If you try this feel good Teriyaki Chicken Meal Prep recipe or any other recipe on Feel Good Foodie, then don’t forget to rate the recipe and leave a comment below! It helps others who are thinking of making the recipe. We would love to hear about your experience making it. And if you snapped some shots, share it on Instagram so we can repost on Stories!
Teriyaki Chicken Meal Prep
Ingredients
- ¼ cup soy sauce
- 2 tablespoons rice wine vinegar
- 2 tablespoons honey
- 1 tablespoon cornstarch
- 1 tablespoon avocado oil
- 1 thumb ginger minced
- 1 garlic clove minced
- 1 teaspoon sesame oil
- 4 (6-ounce) boneless skinless chicken breasts
For the sides
- 1 cup long-grain rice
- ½ teaspoon salt plus more to taste
- Black pepper to taste
- 1 ½ cups + 3 tablespoons water divided
- 1 head broccoli cut into florets
Instructions
- In a large bowl, whisk the soy sauce, vinegar, honey, cornstarch, oil, ginger, garlic, ginger and sesame seed oil. Add the chicken and toss to coat. Allow to marinate for 20 minutes or up to 24 hours
- To cook the rice, rinse the rice in a fine mesh sieve thoroughly in cold water until the water is clear. Pour the rice into a saucepan over medium-high heat. Sprinkle with salt, then add the water and bring the mixture to a boil uncovered. Stir the rice to evenly distribute it. Lower the heat to low, cover with a lid and cook for 15 minutes without opening the lid. Then turn the heat off. Remove the saucepan from the heat. Allow the rice to rest covered for 5 minutes in order to absorb all the liquid and steam. Fluff the rice with a fork to separate the grains.
- When ready to cook the chicken, heat a large skillet over medium high heat. Remove the chicken from the marinade, shaking off the excess, and place in the preheated pan (keep the marinade). Cook the chicken for 10 minutes until almost cooked through and golden brown. Add the remaining marinade to the pan and continue to cook until the marinade has thickened and the chicken is fully cooked through. Remove the chicken from the pan and divide between four meal prep containers.
- In the same skillet used to cook the chicken, add the broccoli florets and 3 tablespoons water, cover and cook on medium heat until tender and bright green, 4-5 minutes. Season with salt and pepper.
- Assemble the four meal prep containers by adding the broccoli and rice next to the chicken teriyaki.
Equipment
Notes
Nutrition
Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.
Comments
I used a meal prep idea that I had saved from one of your emails- teriyaki chicken, rice, and broccoli..aaaaand it turned out “so good!” I made 5 to take to work for lunch this week and 5 for my kids to share (well, not exactly kids at 19 and 22😃).
They loved them also.. next week I’ll try a different one of your suggestions. 💕
That makes me so happy to hear! I love that you made them for your work lunches and for your “kids” too. So glad everyone loved them, and I hope you find another meal prep idea you enjoy just as much next week!