This Teriyaki Chicken Meal Prep is a healthy and flavorful meal perfect for busy weeks. Packed with lean chicken breasts, wholesome broccoli, and seasoned rice, it’s a balanced and delicious option for lunch or dinner. The homemade teriyaki sauce, made with soy sauce, honey, and garlic, adds a savory-sweet touch that enhances the meal.

Ingredients

For the Teriyaki Sauce:
- ¼ cup soy sauce
- 2 tablespoons rice wine vinegar
- 2 tablespoons honey
- 1 tablespoon cornstarch
- 1 tablespoon avocado oil
- 1 thumb-sized piece ginger, minced
- 1 garlic clove, minced
- 1 teaspoon sesame oil
For the Chicken:
- 4 boneless, skinless chicken breasts (6 ounces each)
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

Marinate the Chicken:
- In a large bowl, whisk together the soy sauce, rice wine vinegar, honey, cornstarch, avocado oil, ginger, garlic, and sesame oil. Add the chicken breasts, ensuring they are well-coated in the marinade. Let it marinate for 20 minutes or up to 24 hours in the fridge.
Cook the Rice:
- Rinse the rice thoroughly in a fine mesh sieve under cold water until the water runs clear. In a saucepan over medium-high heat, add the rice and 1 ½ cups water. Sprinkle with ½ teaspoon salt, then bring to a boil without covering. Stir the rice to ensure even cooking. Once boiling, reduce the heat to low, cover with a lid, and cook for 15 minutes. Remove from heat, leave covered, and let it rest for 5 minutes to absorb any remaining water. Fluff with a fork to separate the grains.
Cook the Chicken:
- Heat a large skillet over medium-high heat. Remove the chicken from the marinade, shaking off any excess, and place it in the preheated skillet. Cook the chicken for about 10 minutes, turning until golden brown and nearly cooked through. Pour the remaining marinade into the skillet and continue cooking for an additional 2-3 minutes until the marinade thickens and the chicken is fully cooked. Remove from the skillet and set aside to cool slightly.
Cook the Broccoli:
- In the same skillet, add the broccoli florets and 3 tablespoons of water. Cover and cook on medium heat for 4-5 minutes, or until the broccoli is tender and bright green. Season with salt and pepper to taste.
Assemble the Meal Prep:
- Slice the chicken into strips and divide it evenly between four meal prep containers. Add the cooked rice and steamed broccoli to each container. Seal and store in the refrigerator for up to 4 days.

Why You’ll Love This Recipe

Healthy & Balanced: Packed with lean protein, fiber, and nutritious veggies, this meal prep is a well-rounded option for lunch or dinner.
Flavorful & Sweet: The homemade teriyaki sauce is perfectly balanced with savory soy sauce, sweet honey, and aromatic ginger and garlic.
Quick & Easy: With minimal ingredients and simple cooking methods, this meal comes together quickly, perfect for busy schedules.
Make-Ahead Friendly: The marinated chicken and rice stay fresh in meal prep containers, making it an excellent option for prepping your week’s meals in advance.

Tips

Chicken Alternatives: You can substitute chicken breasts with thighs for a juicier result.
Rice Substitutes: For a lower-carb option, use cauliflower rice or quinoa instead of regular rice.
Extra Sauce: Double the teriyaki sauce if you like extra flavor to pour over your rice.
Cook the Chicken Faster: To speed up cooking, slice the chicken breasts into smaller pieces before cooking.

Variations and Substitutions

Vegetarian Option: Replace the chicken with tofu or tempeh for a plant-based protein alternative.
Spice it Up: Add a bit of red pepper flakes or a dash of hot sauce to the marinade for a spicy twist.
Other Veggies: Swap the broccoli with other vegetables like bell peppers, snap peas, or carrots for variety.
Gluten-Free: Use tamari or coconut aminos instead of soy sauce for a gluten-free version.

FAQs

How long can I store Teriyaki Chicken Meal Prep in the fridge?
This meal can be stored in airtight containers in the refrigerator for up to 4 days.

Can I freeze this meal prep?
Yes, the chicken, rice, and broccoli can be frozen for up to 3 months. Thaw in the fridge overnight before reheating.

Can I use a different type of oil?
Yes, you can use vegetable oil or olive oil instead of avocado oil.

Can I make this recipe without marinating the chicken?
While marinating enhances the flavor, you can skip the marinating step and cook the chicken immediately, though the taste may be less intense.

Serving Suggestions

Add a Side Salad: Serve with a simple side salad for extra veggies.
Pair with Avocado: Add sliced avocado or guacamole to your meal prep containers for a creamy contrast.
Top with Sesame Seeds: Sprinkle toasted sesame seeds over the chicken and broccoli for extra flavor and crunch.
Serve with Edamame: A side of steamed edamame adds extra protein and fiber to your meal.