Teriyaki Chicken Meal Prep Bowls
Teriyaki Chicken Meal Prep Bowls is a easy Japanese recipe that serves 4. 460 calories per serving. Recipe by Green Healthy Cooking on YouTube.
Prep: 12 min | Cook: 57 min | Total: 1 hr 24 min
Cost: $10.45 total, $2.61 per serving
Ingredients
- 2 pieces Chicken Breast (large, boneless, skinless; about 1.5 lb each)
- 1/4 cup Low-Sodium Soy Sauce (use low‑sodium variety)
- 1/4 cup Mirin (real Japanese rice wine, not imitation)
- 1 tablespoon Fresh Ginger (peeled and grated)
- 2 cloves Garlic (minced)
- 2 tablespoons Honey (raw or regular)
- 1 tablespoon Cornstarch (mixed with water to form slurry)
- 1 tablespoon Water (cold, for slurry)
- 2 cups Broccoli Florets (cut into bite‑size pieces)
- 1 piece Bell Pepper (any color, sliced into strips)
- 1 tablespoon Avocado Oil (for tossing vegetables)
- to taste Salt
- to taste Black Pepper
- 1 cup Rice (uncooked, jasmine or long‑grain)
- 1 tablespoon Sesame Seeds (for garnish)
- 2 stalks Green Onion (chopped, for garnish)
Instructions
Make Cornstarch Slurry
Combine 1 tablespoon cornstarch with 1 tablespoon cold water in a small bowl and whisk until smooth with no lumps.
Time: PT2M
Prepare Teriyaki Sauce
In a mixing bowl whisk together 1/4 cup low‑sodium soy sauce, 1/4 cup real mirin, 1 tablespoon grated ginger, 2 minced garlic cloves, 2 tablespoons honey, then stir in the cornstarch slurry until fully incorporated.
Time: PT3M
Coat Chicken
Place the two chicken breasts in the sauce, turn to coat evenly, then transfer them to an ovenproof baking dish.
Time: PT2M
Preheat Oven
Preheat the oven to 400°F (200°C).
Time: PT5M
Temperature: 400°F
Bake Chicken
Bake the coated chicken breasts for 20‑25 minutes, or until the internal temperature reaches 165°F (74°C).
Time: PT22M
Temperature: 400°F
Cook Rice in Instant Pot
Add 1 cup rice and 1 cup water to the Instant Pot, seal the lid, set to high pressure for 3 minutes, then allow natural pressure release.
Time: PT13M
Prepare Vegetables
Wash and cut broccoli florets and bell pepper. Toss them on a baking sheet with 1 tablespoon avocado oil, salt, and pepper; massage the seasoning into each piece.
Time: PT5M
Roast Vegetables
Place the seasoned vegetables in the oven alongside the chicken for the last 10‑15 minutes, depending on desired crispness.
Time: PT12M
Temperature: 400°F
Cube and Re‑coat Chicken
Remove the baked chicken, let rest 5 minutes, then cut into bite‑size cubes. Return the cubes to the baking dish to coat with the thickened teriyaki sauce.
Time: PT5M
Assemble Meal‑Prep Bowls
Divide the cooked rice, teriyaki chicken, and roasted vegetables among 4 containers. Sprinkle each with 1/4 tablespoon sesame seeds and a portion of chopped green onion.
Time: PT5M
Store
Seal the containers with lids and place them in the refrigerator.
Time: PT0M
Nutrition Facts
- Calories
- 460
- Protein
- 35g
- Carbohydrates
- 45g
- Fat
- 12g
- Fiber
- 5g
Dietary info: Gluten‑Free option with tamari, Low Sodium, High Protein, Dairy‑Free, Nut‑Free
Allergens: Soy, Honey, Gluten (soy sauce), Sesame
Ingredient Substitutions
- Instead of Chicken Breast: Turkey breast
- Instead of Low-Sodium Soy Sauce: Tamari
- Instead of Mirin: Apple cider vinegar (use less)
- Instead of Fresh Ginger: Ground ginger (1 tsp)
- Instead of Garlic: Garlic powder (1/2 tsp)
- Instead of Honey: Maple syrup
- Instead of Cornstarch: Arrowroot powder
- Instead of Broccoli Florets: Cauliflower
- Instead of Bell Pepper: Red onion
- Instead of Avocado Oil: Olive oil
- Instead of Rice: Brown rice (increase cooking time)
Equipment Needed
- Ovenproof Baking Dish
- Baking Sheet
- Instant Pot
- Mixing Bowl
- Whisk
- Knife
- Cutting Board
- Measuring Cups and Spoons
- Tongs (optional)
- Spoon (optional)
Critical Steps — Do Not Skip
- Make slurry without lumps
- Whisk sauce thoroughly to incorporate honey
- Bake chicken until internal temperature reaches 165°F
- Allow natural pressure release for rice
- Re‑coat chicken cubes in thickened sauce
Chef Tips from the Video
- Marinate the chicken in the teriyaki sauce for 15‑30 minutes before baking for deeper flavor.
- Use a silicone brush to evenly coat the chicken and veggies with sauce and oil.
- Toast sesame seeds lightly in a dry pan for extra nuttiness before sprinkling.
Troubleshooting
Sauce is too thin after baking.
Simmer the sauce on the stovetop for a few minutes to reduce, or add a pinch more cornstarch slurry.
Chicken turns out dry.
Do not overbake; check internal temperature early and remove from oven at 165°F. Let it rest before cutting.
Rice is undercooked.
Allow a longer natural pressure release or add a few extra minutes of high pressure.
Storage
Refrigerator: Up to 4 days in airtight containers.
Freezer: Not recommended for rice; chicken and sauce can be frozen separately for up to 2 months.
Room temperature: Do not leave at room temperature for more than 2 hours.
Make-Ahead Tips
- Store the meal‑prep containers in the refrigerator for up to 4 days.
- Reheat in the microwave until steaming hot before eating.
- For crispier veggies, reheat in a hot skillet with a splash of oil.
Frequently Asked Questions
What is the cultural significance and history of teriyaki chicken in Japanese cuisine?
Teriyaki originated in Japan as a cooking technique that involves grilling or broiling foods while glazing them with a sweet soy‑based sauce. Chicken teriyaki became popular after World War II when Western ingredients like chicken were more widely available, and it now represents a balance of salty, sweet, and umami flavors in everyday Japanese meals.
What are the traditional regional variations of teriyaki chicken in Japan?
In the Kansai region, teriyaki sauce often includes a higher proportion of mirin for a sweeter glaze, while in the Kanto region soy sauce is emphasized for a saltier profile. Some areas add sake or dashi to the sauce for extra depth, and grilling over charcoal is a common traditional method.
How is teriyaki chicken traditionally served in Japan?
Traditionally, teriyaki chicken is served hot over a bed of steamed rice, accompanied by pickled vegetables (tsukemono) and a side of miso soup. The chicken is sliced thinly and drizzled with any remaining glaze before eating.
What occasions or celebrations is teriyaki chicken associated with in Japanese culture?
Teriyaki chicken is a common home‑cooked dish for everyday meals but is also served at casual gatherings, school lunches, and bento boxes. It appears at festivals as a portable protein option and is a staple in family‑style dining.
How does teriyaki chicken fit into the broader Japanese cuisine tradition?
Teriyaki showcases the Japanese culinary principle of balancing sweet and salty flavors while highlighting high‑quality protein. It aligns with the tradition of using simple, seasonal ingredients and a focus on umami from soy sauce and mirin.
What are the authentic traditional ingredients for teriyaki chicken versus acceptable substitutes?
Authentic teriyaki uses low‑sodium soy sauce, real mirin, fresh ginger, garlic, and a small amount of honey or sugar. Acceptable substitutes include apple cider vinegar for mirin (use less), tamari for soy sauce (gluten‑free), and maple syrup for honey.
What other Japanese dishes pair well with teriyaki chicken meal prep bowls?
Pair the bowls with miso soup, a simple cucumber sunomono salad, or a side of edamame. For a fuller Japanese‑style lunch, add pickled ginger or a small portion of Japanese potato salad.
What are the most common mistakes to avoid when making teriyaki chicken in this recipe?
Common mistakes include overcooking the chicken, not whisking the honey into the sauce thoroughly (causing it to settle), and using imitation mirin which adds unwanted sweetness and artificial flavors. Also, skipping the natural pressure release can leave the rice undercooked.
How do I know when the chicken is perfectly cooked and the sauce has thickened?
The chicken is done when a meat thermometer reads 165°F (74°C) at the thickest part. The sauce should coat the back of a spoon and appear glossy; if it runs off too quickly, simmer a minute longer or add a tiny bit more slurry.
What does the YouTube channel Green Healthy Cooking specialize in?
The YouTube channel Green Healthy Cooking focuses on nutritious, plant‑forward and balanced meal‑prep recipes that are easy to make at home. The channel emphasizes whole‑food ingredients, sustainable cooking methods, and tips for maintaining a healthy lifestyle.
Last updated: September 1, 2026
