Why Teriyaki Chicken Is Perfect for Meal Prep

Teriyaki chicken is perfect for meal prep because it cooks in one pan, stores well, and tastes even better after a day or two.

As Registered Dietitians, we recommend it because it delivers lean protein, complex carbs, and fiber when paired with veggies and rice.

The sweet-savory sauce stays vibrant through multiple reheats. The balanced flavor profile and easy routine-free prep make it ideal for busy eaters and those struggling to maintain consistency, especially if you’re a fan of ramen meal prep.

Teriyaki Chicken Meal Prep Recipe

Ingredients

Here’s what you’ll need to make about four servings:

• 1 pound boneless, skinless chicken breasts (or thighs), cut into bite‑sized pieces

• 1 tablespoon oil (e.g., olive or sesame)

• 2 cups broccoli florets and 1 bell pepper, sliced

• 2 cups cooked brown or white rice (½ cup per container)

• For the teriyaki sauce: ¼ cup low‑sodium soy sauce, 2 tablespoons honey (or brown sugar), 2 tablespoons rice vinegar, ½ teaspoon sesame oil, 1 teaspoon cornstarch, 1 minced garlic clove, optional ¼ teaspoon ground ginger

Step 1: Cook the Chicken

Begin by heating your pan over medium‑high heat. Add oil, season the chicken lightly with salt and pepper, then cook for about 2-3 minutes until it's no longer pink. This step brings out flavor and sets the stage for the glaze.

Step 2: Add the Teriyaki Sauce

In a small bowl, whisk together soy sauce, honey, vinegar, sesame oil, garlic, ginger, and cornstarch. Pour this over the chicken in the pan, stirring continuously for 4-5 minutes until the sauce thickens into a glossy glaze coating every bite.

Step 3: Add Vegetables

Remove the chicken briefly, then in the same pan stir‑fry the broccoli and bell pepper for about 2-3 minutes until slightly tender but still crisp. Return the chicken to the pan to mingle flavors for another minute or so.

Step 4: Portion and Store

Divide the rice into four meal prep containers, then add veggies and chicken on top or on the side. Garnish with sesame seeds or green onions if desired, then seal and refrigerate. These bowls stay good for up to 4 days in the fridge.

Teriyaki Chicken Meal Prep Tips

Once you've got your teriyaki chicken meal prep routine down, the real magic is in the little adjustments. These tips come from years of working with clients who want meals that are easy, flavorful, and sustainable all week long:

1. Serving & Variations

Meal prep doesn't mean repeating the same bowl every day. From our experience, adding variety keeps you from burning out halfway through the week. Try swapping white rice with brown rice, quinoa, or cauliflower rice for different textures and nutrients.

Not a fan of broccoli? Use green beans, edamame, or baby spinach. You can even add a few chunks of pineapple for a sweet contrast that works well with the savory sauce.

Want a plant-forward option? Tofu or tempeh works great in place of chicken and still soaks up the teriyaki flavor beautifully.

2. Storage & Reheating

We always recommend using airtight glass containers or BPA-free plastic ones with a tight seal. These hold up better during reheating and help lock in moisture. Store your meals in the fridge for up to 3 to 4 days.

If you're prepping for a longer stretch, freezing works well too. Just make sure to cool your meals completely before freezing to avoid freezer burn. When you're ready to eat, thaw overnight in the fridge and reheat in a microwave or skillet. Add a splash of water or low-sodium soy sauce before reheating to help rehydrate the rice and sauce.

For anyone needing a more tailored approach, we invite you to connect with a Registered Health Dietitian through Berry Street. We’d be happy to help you build a personalized 7-day meal plan that fits your goals and lifestyle.

3. Sauce Tweaks & Moisture Retention

A good sauce makes or breaks your teriyaki chicken. We’ve tested dozens of combinations and always come back to a balance of soy sauce, honey, garlic, and a touch of sesame oil.

Want to reduce sodium? Stick to low-sodium soy sauce or even coconut aminos. For a thicker, glossier texture, add a cornstarch slurry while simmering. Marinating the chicken before cooking adds even more flavor and helps keep it tender.

If your chicken tends to dry out, try a quick yogurt-based marinade. It’s protein-friendly and gives the meat a softer texture without changing the flavor profile.

4. Portion Wisely

How you portion your meals can impact how full and satisfied you feel. We’ve seen great results when people follow a balanced plate method: half vegetables, a quarter protein, and a quarter grains. This helps support blood sugar control, steady energy levels, and a well-rounded nutrient intake.

Use a measuring cup or food scale if you’re tracking macros or calories, but visual estimates work well for most people. For more specific guidance, you can connect with a Registered Weight Loss Dietitian or Weight Gain Dietitian, depending on your goals and needs.

5. Make It Your Own

This recipe works as a base, but we encourage you to play around with what you enjoy. Add sriracha if you like spice. Use roasted sesame seeds for extra crunch. Top with a fried egg or avocado if you’re eating it fresh. You can even use the ingredients in meal prep chicken wraps or a unique meal prep pasta salad.

In our experience, the more your meals reflect your personal preferences, the more likely you are to stick with your routine. Batch prepping doesn’t need to feel rigid. A few changes here and there can keep things interesting without creating more work.

Conclusion

Teriyaki chicken meal prep is a simple, flavorful way to make your week easier without sacrificing taste or nutrition. We’ve seen how recipes like this help people stay consistent with healthy eating, even when life gets busy. With just a little planning, you can enjoy balanced, satisfying meals all week long.

If you’re looking for more personalized support, connect with a Registered Dietitian covered by insurance through Berry Street to create a custom 1-day meal plan example that works for your goals, with ideas from teriyaki chicken to egg bake meal prep.