Bodybuiding Teriyaki Chicken Meal Prep Bowls
BODYBUIDING TERIYAKI CHICKEN MEAL PREP BOWLS is a medium Japanese recipe that serves 8. 470 calories per serving. Recipe by Remington James on YouTube.
Prep: 20 min | Cook: 30 min | Total: 1 hr
Cost: $42.12 total, $5.27 per serving
Ingredients
- 1.8 kg Chicken Breast (trimmed of excess fat and cut into bite‑size pieces)
- 300 g Low Sodium Soy Sauce (approximately one 10‑oz bottle)
- 20 g Rice Vinegar (adds bright acidity)
- 300 g Chicken Cooking Stock (can use low‑sodium chicken broth)
- 8 g Minced Garlic (about 1 tsp, jarred garlic works fine)
- 8 g Ginger Paste (about 1 tsp)
- 40 g Sucralose (Zero‑Calorie Sweetener) (e.g., Splenda, granulated)
- 996 g Frozen Broccoli Florets (use florets only, not stems)
- 10 g Barbecue Seasoning (Sweet Rub) (sprinkle evenly over broccoli before roasting)
- 360 g White Rice (long grain) (dry weight; yields about 8 servings)
- 1 spray Cooking Spray (non‑stick) (for skillet and baking sheet)
Instructions
Gather Containers
Set out 8 meal‑prep containers so they are ready for filling later.
Time: PT5M
Trim and Dice Chicken
Place chicken breasts on a cutting board, remove any visible fat with kitchen shears, then cut the meat into bite‑size cubes.
Time: PT10M
Portion Chicken
Weigh the diced chicken and allocate 224 g (≈8 oz) per serving; set aside any extra for later use.
Time: PT5M
Prepare Teriyaki Marinade
In a mixing bowl combine 300 g low‑sodium soy sauce, 20 g rice vinegar, 300 g chicken stock, 8 g minced garlic, 8 g ginger paste, and 40 g sucralose. Whisk until smooth.
Time: PT5M
Marinate Chicken
Place the chicken cubes in a large freezer‑safe Ziploc bag, pour in half of the teriyaki sauce, seal removing as much air as possible, and toss to coat evenly.
Time: PT15M
Prep Broccoli
Weigh 996 g frozen broccoli florets, spread them on the greased baking sheet, and sprinkle with the sweet BBQ rub.
Time: PT5M
Roast Broccoli
Preheat oven to 450°F, then roast the seasoned broccoli for 22–25 minutes, stirring once halfway through.
Time: PT25M
Temperature: 450°F
Cook Rice
Rinse 360 g white rice, place in the rice cooker with the appropriate amount of water (follow cooker’s line), and start the cooking cycle.
Time: PT5M
Cook Chicken in Batches
Heat two non‑stick skillets over medium‑high heat, spray lightly, and add a handful of marinated chicken to each. Cook, stirring, until chicken is about 90 % done (≈5‑6 min).
Time: PT10M
Add Remaining Sauce and Caramelize
Pour the reserved half of the teriyaki sauce over the cooked chicken, increase heat to high, and stir until the sauce thickens and coats the pieces, about 2‑3 minutes.
Time: PT3M
Assemble Bowls
Divide roasted broccoli, cooked rice, and glazed chicken evenly among the 8 containers.
Time: PT10M
Cool and Store
Allow bowls to cool slightly, then seal lids. Place containers in the freezer for 15 minutes, then transfer to the refrigerator for overnight storage.
Time: PT5M
Nutrition Facts
- Calories
- 470
- Protein
- 64 g
- Carbohydrates
- 49 g
- Fat
- 2 g
- Fiber
- 4 g
Dietary info: High protein, Low fat, Gluten‑free (use tamari), Dairy‑free, Sugar‑free (uses sucralose)
Allergens: Soy, Potential gluten (if soy sauce contains wheat)
Ingredient Substitutions
- Instead of Chicken Breast: Turkey breast, Chicken thigh (boneless, skinless)
- Instead of Low Sodium Soy Sauce: Tamari (gluten‑free), Coconut aminos
- Instead of Rice Vinegar: Apple cider vinegar (use less)
- Instead of Chicken Cooking Stock: Vegetable broth, Water with bouillon cube
- Instead of Minced Garlic: Fresh garlic (2 cloves, minced)
- Instead of Ginger Paste: Fresh grated ginger (1 tsp)
- Instead of Sucralose (Zero‑Calorie Sweetener): Stevia blend, Erythritol
- Instead of Frozen Broccoli Florets: Fresh broccoli (cut into florets)
- Instead of Barbecue Seasoning (Sweet Rub): Italian seasoning, Garlic powder
- Instead of White Rice (long grain): Basmati rice, Jasmine rice
- Instead of Cooking Spray (non‑stick): Olive oil (lightly brushed)
Equipment Needed
- Cutting Board
- Kitchen Shears
- Chef's Knife
- Food Scale
- Mixing Bowl
- Whisk
- Large Freezer‑Safe Ziploc Bag
- Baking Sheet (commercial size)
- Oven
- Rice Cooker (e.g., Aroma)
- Non‑stick Skillets (2)
- Spatula
- Measuring Spoons
- Meal‑Prep Containers (Rubbermaid)
Critical Steps — Do Not Skip
- Trimming and dicing chicken to uniform bite‑size pieces
- Marinating chicken for at least 15 minutes
- Roasting broccoli at high heat for caramelization
- Caramelizing the teriyaki sauce onto the chicken
Chef Tips from the Video
- Use kitchen shears for quick trimming of chicken fat.
- A commercial‑size baking sheet allows you to roast all the broccoli at once, saving time.
- A rice cooker eliminates guesswork; the ‘keep warm’ function keeps rice ready for the whole week.
Troubleshooting
Chicken turns rubbery after reheating.
Do not overcook initially; aim for 90 % doneness before adding sauce. Reheat gently in microwave covered with a damp paper towel.
Teriyaki sauce is too thin.
Simmer the sauce a few minutes longer before adding to chicken, or add an extra 1‑2 g sucralose to help thicken.
Broccoli is soggy instead of crisp‑tender.
Make sure the florets are spread in a single layer and the oven is fully preheated to 450°F; avoid using a crowded pan.
Storage
Refrigerator: Up to 4 days
Freezer: Up to 3 months (freeze individual portions)
Room temperature: Do not store at room temperature; refrigerate within 2 hours
Make-Ahead Tips
- Marinate the chicken the night before for deeper flavor.
- Cook the rice and roast the broccoli a day ahead; reheat together with chicken.
- Portion sauce into small containers to avoid over‑saucing later.
Frequently Asked Questions
What is the cultural significance and history of chicken teriyaki in Japanese cuisine?
Teriyaki originated in Japan as a cooking technique that involves grilling or broiling foods glazed with a sweetened soy sauce mixture. It became popular worldwide as a quick, flavorful way to prepare protein, especially chicken, for both home and restaurant dishes.
What are the traditional regional variations of chicken teriyaki in Japanese cuisine?
In Japan, teriyaki sauce can vary by region: Kansai style often uses more mirin for sweetness, while Kanto style may incorporate a higher soy‑to‑sugar ratio. Some regions add sake or ginger for extra depth, similar to the ginger paste used in this recipe.
How is chicken teriyaki traditionally served in Japan?
Traditionally, chicken teriyaki is served over steamed rice with a side of pickled vegetables (tsukemono) and miso soup. The glaze is brushed on the chicken while it grills, giving a glossy, slightly caramelized finish.
What occasions or celebrations is chicken teriyaki traditionally associated with in Japanese culture?
Chicken teriyaki is a common everyday dish rather than a special‑occasion food, but it is often featured at family meals, bento boxes for school or work, and casual gatherings because it is quick to prepare and loved by all ages.
How does chicken teriyaki fit into the broader Japanese cuisine tradition?
Teriyaki exemplifies the Japanese balance of salty, sweet, and umami flavors. It showcases the use of soy sauce, mirin (or vinegar), and sugar (or sweetener) to create a glaze that highlights the natural taste of the protein while keeping the dish light and adaptable for meal‑prepping.
What are the authentic traditional ingredients for chicken teriyaki versus acceptable substitutes used in this recipe?
Authentic teriyaki uses soy sauce, mirin, sake, and sugar. In this recipe, mirin is replaced with rice vinegar for lower calories, and sugar is swapped for sucralose to keep the dish low‑calorie while still providing sweetness.
What other Japanese dishes pair well with chicken teriyaki meal‑prep bowls?
Miso soup, edamame, seaweed salad, or a simple cucumber sunomono (vinegar‑marinated cucumber) complement the teriyaki bowls and add variety to a Japanese‑style meal‑prep plan.
What makes this chicken teriyaki meal‑prep bowl special or unique in Japanese‑inspired cuisine?
The recipe uses a zero‑calorie sweetener and high‑protein chicken portions, making it ideal for fitness‑focused meal‑prepping while still delivering the classic sweet‑savory teriyaki flavor and a balanced macro profile.
What are the most common mistakes to avoid when making chicken teriyaki meal‑prep bowls?
Common errors include overcooking the chicken (making it rubbery), overcrowding the skillet or baking sheet (preventing proper browning), and using too much sauce which can make the dish soggy. Follow the batch‑cooking method and let the sauce caramelize quickly over high heat.
Why does this chicken teriyaki recipe use sucralose instead of regular sugar?
Sucralose provides the same level of sweetness without the added calories of sugar, keeping the bowl low‑fat and low‑calorie while still delivering the characteristic teriyaki glaze. It also dissolves easily in the sauce.
Can I make the chicken teriyaki meal‑prep bowls ahead of time and how should I store them?
Yes. After assembling, let the bowls cool, seal, freeze for 15 minutes, then transfer to the refrigerator. They keep well for up to 4 days in the fridge or 3 months in the freezer. Reheat in the microwave, adding a splash of water if needed.
What does the YouTube channel Remington James specialize in?
The YouTube channel Remington James focuses on high‑protein, fitness‑oriented meal‑prep recipes, nutrition tips, and practical cooking hacks for people looking to lose weight, build muscle, and eat healthier without sacrificing flavor.
How does the YouTube channel Remington James' approach to Japanese‑inspired cooking differ from other cooking channels?
Remington James emphasizes macro‑counting, low‑calorie ingredient swaps (like sucralose for sugar), and efficient batch‑cooking techniques to help viewers prep an entire week’s meals in under an hour, whereas many other channels focus more on traditional flavor or elaborate plating.
Last updated: September 1, 2026
