Introduction

This Teriyaki Chicken Meal Prep is a flavorful and convenient way to enjoy homemade Asian-inspired meals throughout the week. Tender chicken breasts are marinated in a sweet and savory teriyaki sauce, baked to perfection, and paired with vibrant sautéed veggies and steamed broccoli. It’s perfect for busy home cooks looking for delicious, make-ahead lunches or dinners.

Two black meal prep containers are placed on a white marbled texture. Each container has two parts: one side holds a sliced, glazed chicken breast with a shiny, deep golden-brown color and some sesame seeds on top, and the other side contains bright green broccoli florets mixed with thin round white onion slices and long strips of red bell pepper. The chicken slices are thick and neatly arranged, showing the soft meat inside. Photo taken with an iphone --ar 4:5 --v 7

Ingredients

1/2 cup soy sauce
1/3 cup pineapple juice
3 tablespoons honey
1 tablespoon rice wine vinegar
1 teaspoon sesame oil
2 cloves fresh garlic, minced
1 teaspoon fresh ginger, minced
4 chicken breasts
Sesame seeds (optional)
1 head of broccoli
1 red bell pepper
1/2 medium white onion

Instructions

Step 1: In a small saucepan, combine soy sauce, pineapple juice, honey, rice wine vinegar, sesame oil, garlic, and ginger. Stir to combine and bring to a boil over medium heat.
Step 2: Lower the heat to a simmer and whisk constantly for about 5 minutes, until the sauce thickens. Remove from heat and set aside to cool.
Step 3: Trim any excess fat from the chicken breasts. Place the chicken in a glass container or Ziploc bag for marinating.
Step 4: Once the marinade has cooled, pour it over the chicken. Seal the container and refrigerate for at least 1 hour, up to 24 hours for stronger flavor.
Step 5: Preheat the oven to 425°F (220°C). Remove chicken from the marinade and place on a non-stick baking sheet or baking dish.
Step 6: Bake the chicken for 20-25 minutes, until the internal temperature reaches 165°F (74°C).
Step 7: (Optional) For a caramelized finish, place the chicken under the broiler for 3-5 minutes until nicely browned.
Step 8: Let the chicken cool for 10-15 minutes, then slice thinly. Divide among 4 meal prep containers and optionally garnish with sesame seeds.
Step 9: Remove the broccoli stalk, cut into florets, and steam with 2 inches of boiling water for 1-2 minutes. Distribute steamed broccoli evenly among the containers.
Step 10: Core and slice the red bell pepper; slice the onion. Heat 1/2 tablespoon oil or butter in a sauté pan over medium heat and cook peppers and onions for 3-4 minutes. Divide among the containers with the broccoli.
Step 11: Once the chicken and vegetables have cooled completely, seal the containers and store in the refrigerator until ready to eat.

Tips & Variations

Marinate the chicken overnight for an even deeper teriyaki flavor.
Use brown rice or quinoa as a base in your meal prep containers for a complete meal.
Add sliced green onions or chopped cilantro for a fresh garnish.
Swap chicken breasts for thighs if you prefer juicier meat.

Storage

Store the meal prep containers in the refrigerator for up to 4 days. Reheat in the microwave until warmed through, about 1-2 minutes depending on your microwave’s power. For best texture, add any garnishes like sesame seeds after reheating.

How to Serve

The image shows two black meal prep containers on a white marbled surface, each containing a meal with two main parts. In the front container, there is a sliced, glazed chicken breast placed on the right side; the chicken is golden-brown with a shiny sauce and sesame seed details. On the left side, there is a mix of bright green broccoli florets, white onion slices, and thin red bell pepper strips. The second container in the background has the same food layout and colors, slightly out of focus. The composition highlights the vibrant colors and textures of the chicken and vegetables in neat portions. photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I freeze the teriyaki chicken meal prep?

Yes, you can freeze the chicken and veggies in airtight containers for up to 2 months. Thaw overnight in the refrigerator before reheating for best results.

Can I use bottled teriyaki sauce instead of making my own?

Absolutely. Bottled teriyaki sauce is a convenient substitute, but making your own allows you to adjust sweetness and flavor to your liking.