Quick teriyaki chicken and broccoli meal prep bowls make a tasty healthy lunch for the entire work week in under 20 minutes.This meal-prep version of teriyaki chicken is perfect for lunch time. It will satisfy the need for take-out without the extra calories. The chicken is not too sweet or to salt and covered in a sticky teriyaki glaze. We like to add broccoli for extra crunch and fiber but the chicken is also great alone!
The dish comes together in under 20 minutes and makes 4-5 days of lunch. Prepare these meal prep dishes on Sunday or after work, and enjoy an entire weeks worth of delicious lunch.
To begin, simply chop chicken breasts into small cubes and saute in a pan. Next, add my simple teriyaki sauce to the chicken and stir until the sauce is thick and glossy. At this point, feel free to add broccoli, bell pepper, onion, or any of your favorite veggies to the pan. Saute until the veggies are soft and your pretty much done!
Divide the mixture into meal prep containers and refrigerate for up to 5 days. Serve with brown rice, quinoa or your favorite rice.
- 1 pound boneless skinless chicken breasts, cut into bite-sized pieces
- salt and pepper
- 1 tablespoon oil
- 2 cups broccoli florets
- 1 bell pepper sliced into strips
- sesame seeds for garnish optional
- 2 cups cooked brown rice
- 4 meal prep containers
- For the teriyaki sauce:
- 1/4 cup light soy sauce or 2 tablespoons dark soy
- 2 tablespoons honey
- 2 tablespoons rice wine vinegar
- 1 tablespoon cornstarch
- 1 clove garlic peeled and minced
- 1/2 teaspoon sesame oil optional
- 1/4 teaspoon ground ginger optional
- Heat a large pan to medium-high heat. Add chicken, season with salt and pepper and cook until no longer pink 2-3 minutes.
- Whisk all the ingredients for the teriyaki sauce in a small bowl.
- Add the teriyaki sauce to chicken and cook for 4-5 minutes or until sauce is thick.Remove chicken from heat.
- Add the broccoli florets and bell pepper to the same pan. Stir fry for 2-3 minutes or until the bell pepper is slightly softened.
- Divide the chicken and broccoli into 4 meal prep containers. Add 1/2 cup of brown rice into each container. Sprinkle with sesame seeds (optional) and cover. refrigerate for up to 4 days.
Nutritional Facts for chicken and broccoli:
Nutritional Facts with Brown Rice:
Do the calories include the rice?
Might be a silly question, when removing the chicken from the heat and then cooking broccoli etc in the same pan, am I then putting the chicken back on the heat with broccoli and pepper, or removing the chicken completely?
Cook the chicken until it is completely cooked and no need to return it later.
Lucy Talbot says
Is it 370 calories for the whole thing or per portion? 🙂
Can I use white wine vinegar? I can’t get my hands on rice wine vinegar anywhere during the lockdown!!
Yes, replace the rice wine vinegar with white wine vinegar and add about 1/2 teaspoon of sugar or honey to the dish to balance the acidity in the vinegar.
Can I use apple cider vinegar as a substitute ?
I haven’t tried that substitution so I can’t say!
Ashley Schultz says
Great recipe. Quick, easy and delicious. Thanks!
this was delicious! I’m wondering if you can freeze this meal?? So I don’t have to eat all of them straight away before the other meals I prep for the week?
Yes, they can be frozen for up to 2 months in an airtight container!
Can I ask when frozen how long should I reheat it for?
Reheat for 2-3 minutes in the microwave until steaming.
Can you freeze it?
Is the nutriTion fact given include brown rice?
Hi! I love this recipe. do you happen to have the nutritional value?
Yes, I just added them now.
What are the reheating instructions!
Re-heat in the microwave with the lid ajar on medium-high for about 2 minutes or until steaming.
Do you have nutritional info for just the sauce? I’m on weight watchers so chicken and broccoli are free points. Thank you
wow this looks delicious and so easy to make! a quick question though, how big containers do i need to fit one portion i.e. how many ml? want to order some from amazon. thanks!
this looks amazing! I plan to make it next week but I have a question because I never quite get this right. How much uncooked brown rice is needed to make the 2 cups of brown rice needed for this recipe? thank you!
How much is a serving of this recipe?
Hello, can you send me the nutritional value? Its not loading and I have tried multiple times.
Thank you for all your recipes.
I did not like this at all. It was way too salty. I didn’t really get the teriyaki taste I was hoping to get. I think maybe the soy and vinegar ratio is off.
I’m sorry the recipe did not work out for you, Lucia. The salt is from the soy sauce. Did you use light or dark soy?
I use glute f soy sauce and it has a lot less sodium. The reciepe turned out perfect.
Megan J. says
Is there something I can use instead of the white wine vinegar? I never use it when cooking and really don’t want to buy it for one recipe.
i was wondering this too. Is normal vinegar ok?
I want to make this but really unsure abOut rice wine vinegar. My locAl store has rIce Vinegar or wine vinegar. Not rice wine vinegar. Unsure what it even is? What would you recommend or anything i could trade out for that? SInce it is a bug part if the saUCe i will wait for your reply. Ty
I use rice vinegar and it turns out great.
Wonderful! Made this but added in carrots, sugar snap peas, doubled broccoli, and used fresh ginger. Great!
Monique Brandonisio says
It says nutritional information buti don’t actually see it anywhere?? I am aiming to eat on the lunch low calorie side so the info would be helpful.
The nutritional info box is under the recipe. It takes a few seconds longer to long because it’s 3rd party. Please re-load the page and it should pop up under the recipe.
WOW this was DELICIOUS! I have a hungry family of 5 so I doubled the chicken and broccoli and left out the bell pepper because my kids won’t eat it. I also tripled the sauce. We ate it over rice and everyone loved it! I love your recipes and try quite a few but never get the time to comment. Thanks so much for delicious recipes that are quick and easy! More recipes like this one please. ????????