Easy Teriyaki Chicken Meal Prep Recipe – 30 Minutes
This teriyaki chicken meal prep recipe transforms your weekly meal planning with tender, flavorful chicken glazed in a sweet and savory homemade teriyaki sauce that takes just 30 minutes to prepare.
Meal prepping has never been easier when you have perfectly portioned containers filled with juicy teriyaki chicken, steamed vegetables, and fluffy rice ready to grab from your refrigerator throughout the week.
Whether you are a busy professional, student, or parent looking to save time and money while eating healthy, this make-ahead teriyaki chicken recipe delivers restaurant-quality flavors in convenient meal prep containers that stay fresh for up to 5 days.
History and Background
Teriyaki originated in Japan during the 17th century, where the cooking technique involved grilling or broiling meat with a glaze made from soy sauce, mirin, and sugar. The word teriyaki comes from the Japanese words teri meaning luster and yaki meaning grilled or broiled, referring to the characteristic glossy appearance of the finished dish.
While traditional Japanese teriyaki used fish like yellowtail or salmon, the dish evolved significantly when it reached the United States in the 1960s. American adaptations popularized chicken teriyaki and added ingredients like garlic, ginger, and honey to create the sweeter, more complex flavor profile we know today. This fusion approach made teriyaki chicken a staple in American-Japanese cuisine and a perfect candidate for modern meal prep culture.
Ingredients
- 2 pounds boneless skinless chicken thighs cut into bite-sized pieces
- 1/2 cup low-sodium soy sauce
- 1/4 cup honey
- 2 tablespoons rice vinegar
- 2 tablespoons mirin
- 3 cloves garlic minced
- 1 tablespoon fresh ginger grated
- 1 tablespoon cornstarch
- 2 tablespoons water
- 2 tablespoons vegetable oil
- 2 cups cooked brown rice
- 2 cups steamed broccoli florets
- 1 cup sliced carrots
- 2 green onions sliced
- 1 tablespoon sesame seeds
How to Make It
- Step 1: In a medium bowl, whisk together soy sauce, honey, rice vinegar, mirin, minced garlic, and grated ginger until well combined. Set aside 1/4 cup of this teriyaki sauce for later use.
- Step 2: Heat vegetable oil in a large skillet or wok over medium-high heat. Add the chicken pieces and cook for 5-7 minutes until golden brown and cooked through, stirring occasionally to ensure even cooking.
- Step 3: Pour the teriyaki sauce over the chicken and bring to a simmer. In a small bowl, whisk cornstarch with water to create a slurry, then add it to the skillet.
- Step 4: Continue cooking for 2-3 minutes until the sauce thickens and coats the chicken with a glossy glaze. Remove from heat and stir in half of the sliced green onions.
- Step 5: Divide the cooked brown rice among 4 meal prep containers. Top each container with an equal portion of teriyaki chicken, steamed broccoli, and sliced carrots.
- Step 6: Drizzle the reserved teriyaki sauce over each container and garnish with remaining green onions and sesame seeds. Allow to cool completely before sealing and refrigerating.
Pro Tips
- Use chicken thighs instead of breasts for more flavor and moisture that holds up better during meal prep storage and reheating.
- Steam vegetables until just tender-crisp so they maintain their texture and color after refrigeration and reheating throughout the week.
- Let the meal prep containers cool completely before refrigerating to prevent condensation that can make rice soggy and vegetables wilted.
Ready to Serve
Nutrition Facts (per serving)
Frequently Asked Questions
How long does teriyaki chicken meal prep last in the refrigerator?
Properly stored teriyaki chicken meal prep containers will stay fresh in the refrigerator for up to 5 days when kept at 40°F or below.
Can I freeze these teriyaki chicken meal prep containers?
Yes, you can freeze these containers for up to 3 months. Thaw overnight in the refrigerator before reheating for best texture and flavor.
What is the best way to reheat meal prep teriyaki chicken?
Microwave for 1-2 minutes, stirring halfway through, or reheat in a skillet over medium heat until warmed through. Add a splash of water if needed to prevent drying out.
