Easy And Delicious Meal Prep - Teriyaki Chicken Bowls
EASY AND DELICIOUS MEAL PREP - TERIYAKI CHICKEN BOWLS is a easy Japanese recipe that serves 5. 520 calories per serving. Recipe by SAM THE COOKING GUY on YouTube.
Prep: 30 min | Cook: 48 min | Total: 1 hr 35 min
Cost: $21.88 total, $4.38 per serving
Ingredients
- 3 cups Basmati Rice (rinsed until water runs clear)
- 6 cups Water (for cooking rice)
- 1 tsp Salt (for rice water)
- 2 pieces Chicken Breast (skinless, boneless, about 1.5 lb total)
- 2 tbsp Olive Oil (high‑smoke‑point oil for grilling and sautéing)
- 1 tsp Salt (for seasoning chicken)
- 1 tsp Black Pepper (freshly ground)
- 0.25 cup Soy Sauce (low‑sodium preferred)
- 0.25 cup Brown Sugar (packed)
- 2 tbsp Honey (liquid honey)
- 1 clove Garlic (minced)
- 1 tsp Fresh Ginger (minced)
- 2 tbsp Cornstarch (for slurry)
- 1.25 cup Water (for sauce) (divided: 1 cup for base, 0.25 cup for slurry)
- 2 medium Carrots (sliced ~¼‑inch rounds)
- 2 cup Broccoli Florets (cut into bite‑size pieces)
- 1 tsp Sesame Seeds (toasted)
- 1 handful Micro Cilantro (for garnish)
- 10 pieces Chicken‑Vegetable Dumplings (store‑bought, frozen)
- 1 tsp Avocado Oil (for final veg sauté)
Instructions
Cook the Rice
Rinse 3 cups of basmati rice until water runs clear. Combine rice, 6 cups water and a pinch of salt in a medium saucepan. Bring to a boil, cover, lower heat and simmer for 25 minutes until water is absorbed and rice is tender. Remove from heat and let sit covered for 5 minutes, then fluff with a fork.
Time: PT30M
Temperature: medium-high
Make Teriyaki Sauce
In a small saucepan combine 1/4 cup soy sauce, 1/4 cup brown sugar, 2 tbsp honey, minced garlic, minced ginger and 1 cup water. Stir and bring to a gentle simmer. In a separate bowl whisk together 2 tbsp cornstarch with 0.25 cup water until smooth; pour into the simmering sauce. Cook, stirring, until thickened and glossy, about 5 minutes. Remove from heat and set aside.
Time: PT10M
Temperature: medium
Grill the Chicken
Pat chicken breasts dry, rub both sides with 1 tbsp olive oil, then season with 1 tsp salt and 1 tsp black pepper. Pre‑heat grill pan over medium‑high heat, lightly oil the surface. Grill chicken 4‑5 minutes per side, turning frequently for even char, until internal temperature reaches 165°F (74°C). Transfer to a cutting board and let rest 5 minutes.
Time: PT10M
Temperature: medium-high
Steam Vegetables
Bring a pot of water to a boil, place a steamer basket inside. Add sliced carrots first, cover and steam for 1 minute. Then add broccoli florets, cover and steam an additional 1.5 minutes until both are bright‑green and just tender. Remove and set aside.
Time: PT5M
Temperature: medium
Cook Dumplings
Bring a small pot of water to a boil, add the frozen dumplings and cook for 3 minutes or until they float. Drain and pat dry. Heat a frying pan with a splash of oil over medium heat, add dumplings cut‑side down and fry until golden, about 2 minutes. Remove and set aside.
Time: PT5M
Temperature: medium
Garlic‑Soy Veggie Finish
In the same frying pan add a drizzle of avocado oil, then the minced garlic. Sauté for 15 seconds until fragrant, add a splash of soy sauce and a pinch of salt and pepper. Toss the steamed carrots and broccoli quickly to coat, then remove from heat.
Time: PT5M
Temperature: medium
Slice the Chicken
Using a sharp chef’s knife, slice the rested chicken breasts against the grain into bite‑size strips or cubes, whichever you prefer for the bowls.
Time: PT5M
Assemble Meal‑Prep Bowls
Divide the cooked rice evenly among five meal‑prep containers (about 1 ½ cup each). Top each with a portion of sliced teriyaki chicken, a handful of garlic‑soy vegetables, 2 dumplings, a drizzle of remaining teriyaki sauce, a sprinkle of toasted sesame seeds and a few micro cilantro leaves for color.
Time: PT5M
Cool and Store
Allow the assembled bowls to cool to room temperature (no more than 30 minutes), then seal containers and refrigerate. They will keep for up to 4 days. For longer storage, freeze individual bowls (omit fresh cilantro) and reheat from frozen.
Time: PT5M
Nutrition Facts
- Calories
- 520
- Protein
- 30 g
- Carbohydrates
- 65 g
- Fat
- 12 g
- Fiber
- 4 g
Dietary info: High protein, Contains soy, Contains gluten
Allergens: Soy, Wheat (soy sauce), Sesame
Ingredient Substitutions
- Instead of Basmati Rice: Jasmine rice, Long‑grain white rice
- Instead of Chicken Breast: Chicken thighs
- Instead of Olive Oil: Avocado oil, Canola oil
- Instead of Soy Sauce: Tamari
- Instead of Brown Sugar: White sugar
- Instead of Honey: Maple syrup
- Instead of Cornstarch: Arrowroot powder
- Instead of Carrots: Parsnips
- Instead of Broccoli Florets: Cauliflower
- Instead of Micro Cilantro: Fresh cilantro leaves
- Instead of Chicken‑Vegetable Dumplings: Gyoza, Potsticker
- Instead of Avocado Oil: Olive oil
Equipment Needed
- Medium Saucepan with Lid
- Small Saucepan
- Whisk
- Grill Pan or Outdoor Grill
- Tongs
- Cutting Board
- Chef's Knife
- Mixing Bowl
- Measuring Cups and Spoons
- Steamer Basket or Pot with Lid
- Frying Pan
- Ladle or Large Spoon
- Meal Prep Containers (5)
Critical Steps — Do Not Skip
- Ensuring the teriyaki sauce is lump‑free before thickening
- Grilling chicken to proper internal temperature while achieving char marks
- Steaming vegetables just enough to stay crisp‑tender
- Assembling bowls while ingredients are still warm for sauce adhesion
Chef Tips from the Video
- For extra depth, add a splash of mirin or rice vinegar to the teriyaki sauce
- Toast sesame seeds in a dry pan for 1‑2 minutes before sprinkling
- If you like a little heat, stir in ½ tsp red pepper flakes into the sauce
Troubleshooting
Sauce is lumpy after adding cornstarch
Whisk the cornstarch slurry thoroughly before adding; if lumps form, strain through a fine mesh sieve.
Chicken is dry
Do not over‑cook; grill until just done and let rest. Using a meat thermometer helps prevent over‑cooking.
Vegetables become mushy
Steam only for the recommended time and shock in cold water if needed to stop cooking.
Storage
Refrigerator: Up to 4 days in airtight containers
Freezer: Up to 1 month (freeze without fresh cilantro)
Room temperature: Not recommended; food safety risk
Make-Ahead Tips
- Prepare the teriyaki sauce up to 3 days ahead and store in a sealed jar
- Cook rice and portion into containers; reheat with a splash of water
- Grill chicken, slice, and keep sauce separate until serving
- Dumplings can be cooked and stored cold; re‑heat in microwave or pan
Frequently Asked Questions
What is the cultural significance and history of teriyaki chicken in Japanese cuisine?
Teriyaki originated in Japan as a cooking technique where foods are glazed with a sweet‑savory soy‑based sauce and then grilled or broiled. It became popular after World War II when soy sauce and sugar were widely available, and today it represents a balance of umami, sweetness, and caramelized flavor in Japanese home cooking.
What are the traditional regional variations of teriyaki chicken in Japanese cuisine?
In the Kansai region, teriyaki sauce often includes mirin and a higher sugar ratio, giving a sweeter glaze. In the Kanto region, the sauce may be thinner with more soy sauce and less sugar, focusing on a salty‑umami profile. Some coastal areas add a splash of sake for depth.
How is teriyaki chicken traditionally served in Japan?
Traditionally, teriyaki chicken is served over a bed of steamed rice, sometimes accompanied by pickled vegetables (tsukemono) and a side of miso soup. It is a common home‑cooked dish for everyday meals and also appears in bento boxes for lunch.
On what occasions is teriyaki chicken commonly enjoyed in Japanese culture?
Teriyaki chicken is an everyday comfort food, but it is also featured in family gatherings, school lunches, and casual izakaya settings. It’s especially popular during summer festivals where grilled foods are served outdoors.
How does teriyaki chicken fit into the broader Japanese cuisine tradition?
Teriyaki exemplifies the Japanese emphasis on balance—sweet, salty, and umami—while using simple, high‑quality ingredients. It showcases the technique of glazing and caramelizing, a hallmark of many Japanese dishes such as yakitori and teriyaki salmon.
What are the authentic traditional ingredients for teriyaki sauce versus acceptable substitutes?
Authentic teriyaki sauce uses soy sauce, mirin, sake, and sugar (or honey). In this recipe, mirin is omitted for simplicity; you can substitute with a splash of rice vinegar and a bit more sugar. Low‑sodium soy sauce works as a healthier alternative.
What other Japanese dishes pair well with this teriyaki chicken meal‑prep bowl?
Pair it with miso soup, a simple cucumber sunomono salad, or a side of pickled ginger. For a more substantial meal, add a small portion of edamame or a seaweed salad to round out the flavors.
What makes this teriyaki chicken meal‑prep bowl special compared to other Asian‑style meal‑preps?
The recipe combines a homemade thick teriyaki glaze that clings to the chicken, quick‑steamed vegetables, and store‑bought dumplings for texture contrast, delivering a restaurant‑like flavor in a convenient, make‑ahead format.
What are the most common mistakes to avoid when making teriyaki chicken meal‑prep bowls?
Common errors include over‑cooking the chicken (resulting in dry meat), allowing the sauce to clump from insufficient whisking, and over‑steaming the vegetables so they lose their crunch. Follow the timing cues and stir the sauce continuously to prevent these issues.
How do I know when the chicken is done cooking for this teriyaki chicken recipe?
Use an instant‑read thermometer; the thickest part of the breast should read 165°F (74°C). The surface should be nicely caramelized, and the juices should run clear when pierced.
What does the YouTube channel Sam the Cooking Guy specialize in?
The YouTube channel Sam the Cooking Guy focuses on approachable, humor‑filled cooking tutorials that blend comfort food with global flavors. Sam emphasizes practical, do‑able recipes for everyday home cooks, often featuring meal‑prep and quick‑cook techniques.
How does the YouTube channel Sam the Cooking Guy's approach to Japanese‑inspired cooking differ from other cooking channels?
Sam the Cooking Guy brings a laid‑back, personality‑driven style to Japanese‑inspired dishes, prioritizing simplicity and ingredient accessibility over strict authenticity. Unlike some channels that focus on traditional techniques, Sam adapts recipes for busy home cooks while still honoring core flavor profiles.
Last updated: September 2, 2026
