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Teriyaki Chicken Meal Prep Recipe

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4.6 from 56 reviews

This Teriyaki Chicken Meal Prep recipe offers a delicious and easy way to enjoy flavorful, tender chicken with steamed and sautéed vegetables. Marinated in a homemade teriyaki sauce made from soy sauce, pineapple juice, garlic, and ginger, the chicken is oven-baked to juicy perfection and paired with broccoli, bell peppers, and onions for a balanced meal prep option perfect for busy weekdays.

Ingredients

Scale

Teriyaki Marinade

  • 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

Chicken

  • 4 chicken breasts
  • Sesame seeds (optional, for garnish)

Vegetables

  • 1 head of broccoli
  • 1 red bell pepper
  • 1/2 medium white onion

Other

  • 1/2 tablespoon oil or butter (for sautéing vegetables)

Instructions

  1. Prepare Teriyaki Sauce: Add soy sauce, pineapple juice, honey, rice wine vinegar, sesame oil, minced garlic, and minced ginger to a small saucepan. Stir well to combine. Bring the mixture to a boil over medium heat, then reduce to a simmer. Whisk constantly while simmering for about 5 minutes, or until the sauce thickens slightly.
  2. Cool Sauce: Remove the saucepan from heat and set aside to cool completely before using as a marinade.
  3. Prepare Chicken: Trim any excess fat from the chicken breasts. Place the chicken in a glass pyrex container with a lid, or use a Ziploc bag for marinating.
  4. Marinate Chicken: Pour the cooled teriyaki sauce over the chicken, ensuring each piece is well-coated. Seal the container or bag tightly and refrigerate. Marinate for at least 1 hour, preferably longer up to 24 hours, to allow flavors to develop more fully.
  5. Preheat Oven: When ready to cook, preheat your oven to 425°F (220°C).
  6. Bake Chicken: Remove chicken breasts from the marinade and place them on a non-stick baking sheet or in a baking dish. Bake for 20-25 minutes until the internal temperature at the thickest part reaches 165°F (75°C).
  7. Broil for Browning (Optional): For an attractive browned finish, place the chicken under the broiler for 3-5 minutes, watching carefully to avoid burning.
  8. Rest and Slice Chicken: Remove the chicken from the oven and allow it to rest and cool for 10-15 minutes. Then slice thinly for meal prepping.
  9. Steam Broccoli: Remove the broccoli stalk and cut the head into florets. Add about 2 inches of water to a pot, place broccoli inside, cover with a lid, and bring water to a boil. Steam the broccoli for 1-2 minutes until bright green and slightly tender but still crisp.
  10. Sauté Peppers and Onions: Core and slice the red bell pepper. Slice the onion thinly. Heat 1/2 tablespoon of oil or butter in a sauté pan over medium heat. Sauté the bell peppers and onions for 3-4 minutes until slightly softened but still vibrant.
  11. Assemble Meal Prep Containers: Once the chicken, broccoli, and sautéed vegetables have cooled completely, evenly distribute them among 4 meal prep containers. Garnish the chicken with sesame seeds if desired.
  12. Store: Seal the containers and refrigerate. These make great ready-to-eat meals for the week.

Notes

  • Marinate the chicken for at least 1 hour, but for best flavor, marinate up to 24 hours.
  • Use a meat thermometer to ensure chicken is safely cooked to 165°F internally.
  • Broiling the chicken is optional but adds a delightful caramelized finish.
  • Steaming vegetables preserves their nutrients and vibrant colors.
  • You can substitute chicken breasts with thighs if preferred, adjusting baking time as needed.

Keywords: Teriyaki chicken, meal prep, baked chicken, healthy lunch, Japanese sauce, chicken breasts, pineapple juice marinade, easy dinner

Find it online: https://chefmilacook.com/teriyaki-chicken-meal-prep-recipe/