Teriyaki Chicken & Rice Bowls
These Teriyaki Chicken & Rice Bowls combine tender chicken breast, jasmine rice, broccoli and a lighter homemade teriyaki glaze for a satisfying high-protein meal prep. Each serving delivers approximately 40–45g of protein and plenty of flavor without relying on a heavy bottled sauce.
Ingredients – Makes 4 Servings
- 1 1/2 lb (680g) boneless, skinless chicken breast, cut into bite-size pieces
- 1 1/3 cups uncooked jasmine rice
- 4 cups broccoli florets
- 1 tbsp olive oil
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1/2 tsp garlic powder
- Green onions and sesame seeds for garnish, optional
Lighter Teriyaki Glaze
- 1/3 cup low-sodium soy sauce
- 2 tbsp honey
- 2 tbsp rice vinegar
- 1 tsp sesame oil
- 2 cloves garlic, minced
- 1 tsp fresh ginger, grated
- 1 tbsp cornstarch
- 2 tbsp water
Step-by-Step Instructions
- Cook the rice: Prepare jasmine rice according to package directions. Fluff and set aside.
- Mix the glaze: Whisk soy sauce, honey, rice vinegar, sesame oil, garlic and ginger together in a small bowl.
- Cook the chicken: Heat olive oil in a large skillet over medium-high heat. Season chicken with salt, pepper and garlic powder. Cook until browned and the thickest pieces reach 165°F (74°C).
- Thicken the sauce: Add the teriyaki mixture to the skillet and bring to a gentle simmer. Stir cornstarch and water together separately, then add the slurry to the skillet. Cook until the glaze thickens.
- Coat the chicken: Toss the cooked chicken in the teriyaki glaze until evenly coated.
- Cook the broccoli: Steam or lightly stir-fry the broccoli until bright green and tender-crisp.
- Assemble: Divide rice, teriyaki chicken and broccoli evenly among four meal-prep containers. Garnish with sliced green onions and sesame seeds if desired.
Why This Meal Prep Works
- High protein: Chicken breast provides approximately 40–45g of protein per serving to support muscle recovery and daily protein goals.
- Balanced carbohydrates: Jasmine rice provides convenient fuel for workouts and active days.
- Vegetable packed: Broccoli adds fiber, vitamins and volume to each bowl.
- Lighter sauce: The homemade glaze uses low-sodium soy sauce and a modest amount of honey for classic teriyaki flavor.
Meal Prep & Storage
Divide into four airtight meal-prep containers and refrigerate for up to 4 days. Reheat until the chicken reaches 165°F (74°C). Add a small splash of water before reheating if the rice or glaze needs extra moisture.
Estimated Nutrition Per Serving
Approximately 520–560 calories, 40–45g protein, 60–65g carbohydrates and 9–11g fat per serving. Nutrition values are estimates and vary according to ingredient brands and portion sizes.
Easy Variations
- Spicy teriyaki: Add crushed red pepper or sriracha to the glaze.
- More vegetables: Add bell peppers, snap peas, carrots or zucchini.
- Lower carb: Replace part of the jasmine rice with cauliflower rice.
- Extra protein: Increase the chicken portion while accounting for the additional calories.
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