Teriyaki Chicken Meal Prep Recipe

I cracked a simple timing trick that makes Teriyaki Chicken Meal Prep a reliable staple for Meal Prep for Gains and keeps portioning and macros straightforward.

I get asked why I keep this Teriyaki Chicken Meal Prep on repeat. I make it with boneless skinless chicken thighs and jasmine rice, but it isnt just boring leftovers.

There’s sticky soy sauce flavor and a hit of toasted sesame oil that somehow feels both serious and lazy, you know? I grab it during Meal Prep For Gains weeks or when I want Clean Meal Prep that actually tastes like something.

I even pack it for Healthy Lunch Meal Prep and cant believe how well it holds up after a few days. If you like food that works hard but wont pretend to be fancy, this will make you curious.

Why I Like this Recipe

– I like how the flavors hit sweet and savory at once, it’s never boring.
– I like that it makes awesome leftovers so my lunches are ready for days.
– I like the sticky glaze that clings to every bite and makes it feel way more special, even tho it was quick to make.
– I like that it’s easy to scale up when I wanna feed friends and cleanup isn’t a huge deal.

Ingredients

• Chicken thighs: high in protein and iron, juicy slightly higher fat than breast
• Jasmine rice: carbohydrate fragrant and light, pairs well with saucy dishes, low fiber
• Soy sauce: high in sodium provides umami and salty depth use low sodium version
• Mirin: sweet rice wine adds sweetness and subtle acidity, low alcohol after cooking
• Brown sugar and honey: sweeteners boosting caramel notes and sweetness add calories
• Broccoli: high in fiber vitamin C and K, crunchy balances richness
• Carrots: rich in beta carotene fiber, sweet when cooked add color
• Sesame oil: aromatic, nutty flavor, potent use sparingly adds depth

Ingredient Quantities

• 2 lb boneless skinless chicken thighs (about 900 g)
• 2 cups uncooked jasmine rice (about 370 g)
• 1/2 cup low sodium soy sauce (120 ml)
• 1/4 cup mirin (60 ml)
• 3 tbsp packed brown sugar
• 1 tbsp honey
• 1 tbsp fresh ginger, grated
• 3 cloves garlic, minced
• 2 tbsp cornstarch
• 2 tbsp cold water
• 1 tbsp toasted sesame oil
• 1 tbsp vegetable oil
• 4 cups broccoli florets (about 1 large head)
• 2 large carrots, sliced
• 3 scallions, thinly sliced
• 2 tbsp sesame seeds
• 1/4 tsp salt
• 1/4 tsp black pepper

How to Make this

1. Rinse 2 cups jasmine rice until the water runs clear, add to a saucepan with 2 1/2 cups water and 1/4 tsp salt, bring to a boil, reduce to low, cover and simmer 15 minutes then remove from heat and let sit covered 10 minutes while you finish the rest.

2. Make the teriyaki sauce: in a small saucepan combine 1/2 cup low sodium soy sauce, 1/4 cup mirin, 3 tbsp packed brown sugar, 1 tbsp honey, 1 tbsp grated fresh ginger, 3 cloves minced garlic and 1 tbsp toasted sesame oil. Bring to a gentle simmer over medium heat.

3. Mix 2 tbsp cornstarch with 2 tbsp cold water to make a slurry, whisk it into the simmering sauce and cook 1 to 2 minutes until glossy and slightly thickened. Turn off heat and reserve about 1/3 of the sauce for finishing and storing, keep the rest for cooking the chicken.

4. Pat 2 lb boneless skinless chicken thighs dry, season with 1/4 tsp black pepper and a light pinch of salt if you want. Heat 1 tbsp vegetable oil in a large skillet over medium-high heat and sear chicken, 4 to 6 minutes per side, until golden and cooked through (internal temp 165 F). Don’t crowd the pan or the chicken will steam not brown.

5. Once chicken is cooked, pour most of the hot teriyaki sauce over it in the pan, reduce heat to medium-low and simmer 2 to 3 minutes until the sauce clings to the chicken and becomes sticky. Remove chicken to a cutting board and let rest 5 minutes.

6. While the chicken rests, cook the veggies: steam or blanch 4 cups broccoli florets and 2 sliced large carrots until crisp tender, about 4 to 6 minutes. Toss the hot veggies with the reserved finishing sauce and a small drizzle of sesame oil if you want extra flavor.

7. Slice the rested chicken into strips, toss the slices briefly in any remaining teriyaki from the pan so they’re well coated. Save extra sauce for the meal prep jars.

8. Portion: divide cooked jasmine rice between meal prep containers, season rice lightly with a splash of sesame oil if desired, add sliced teriyaki chicken on one side and the broccoli and carrots on the other, spoon a little extra sauce over the top.

9. Garnish with 3 thinly sliced scallions and 2 tbsp sesame seeds. Cool containers to room temp before sealing, store in the fridge up to 4 days and reheat in the microwave or in a skillet with a splash of water to loosen the sauce.

Equipment Needed

1. Medium saucepan with tight fitting lid (for the rice)
2. Small saucepan (to make the teriyaki)
3. Large skillet or frying pan, roomy enough so you dont crowd the chicken
4. Fine mesh strainer or sieve, to rinse the jasmine rice
5. Measuring cups and spoons
6. Chef’s knife and a cutting board
7. Tongs and a silicone spatula or wooden spoon
8. Small bowl or ramekin (for the cornstarch slurry)
9. Steamer basket or large pot with a colander/insert for blanching veggies
10. Instant read thermometer and meal prep containers for storing leftovers

FAQ

Teriyaki Chicken Meal Prep Recipe Substitutions and Variations

• Chicken thighs: swap for boneless skinless chicken breasts (they’re leaner so watch cook time), or firm tofu (press, cube and marinate longer), or salmon fillets for a faster, richer option.
• Jasmine rice: use brown rice (longer cook time, more fiber), or basmati rice for a fluffier texture, or cauliflower rice if you want low carb.
• Low sodium soy sauce: replace with tamari for a gluten free option, or coconut aminos if you want something milder and slightly sweeter, or regular soy sauce but cut back on added salt.
• Mirin: substitute sake or dry sherry plus a pinch of sugar, or rice wine vinegar with 1 tsp sugar for sweetness, or a splash of white grape juice in a pinch.

Pro Tips

1) Pat the thighs very dry and let them come close to room temp before searing so they brown, not steam. Dont crowd the pan and try to cut the pieces uniform so everything cooks evenly; use a probe thermometer and pull at 165 F, then rest a few minutes.

2) Make the teriyaki ahead and reduce it to a glossy glaze, then reserve a portion plain for finishing and jars. If it gets too thick when chilled, loosen it with a teaspoon or two of water or mirin while reheating.

3) For brighter, crisp-tender veggies, blanch then shock them in ice water right after cooking, drain well before saucing. Thats the trick to keep color and texture for meal prep.

4) Toast the dry jasmine in the pot for 30-60 seconds with a tiny drizzle of sesame oil before adding water for a nuttier flavor and slightly firmer grains. When reheating meals, warm in a skillet with a splash of water to revive the glaze instead of nuking dry in the microwave.