Teriyaki Chicken Meal Prep Recipe | TipBuzz

Meal prepping can be a game-changer when it comes to managing your week, especially for busy people. One of the easiest and most satisfying options is a Teriyaki Chicken Meal Prep Recipe | Tip Buzz. This recipe is simple, delicious, and packed with protein, making it the perfect solution for nutritious meals during the week. In this article, we’ll break down the process of making Teriyaki Chicken Meal Prep, give you helpful tips, and ensure you’re set for success!

Why Choose Teriyaki Chicken Meal Prep?

Meal prepping is all about convenience, and there are few things more convenient than preparing a hearty meal in advance. Teriyaki chicken brings a sweet and savory flavor that is universally loved. By combining it with rice and vegetables, you get a balanced meal that’s quick to make and easy to store. Best of all, it can be cooked in a single pan—making cleanup a breeze!

In this recipe, you’ll be preparing the chicken with a homemade teriyaki sauce that is flavorful, healthy, and customizable based on your tastes. Plus, it pairs beautifully with rice and vegetables for a well-rounded meal that’s perfect for the week ahead. Whether you’re meal prepping for the first time or are an experienced meal prepper, this Teriyaki Chicken Meal Prep Recipe  is a must-try.

What You’ll Need for the Teriyaki Chicken Meal Prep

Before jumping into the cooking process, it’s important to gather the ingredients. Here’s a quick look at everything you’ll need:

Key Ingredients for Teriyaki Sauce

• Soy Sauce: This forms the base of your teriyaki sauce. You can opt for low-sodium soy sauce or gluten-free tamari, depending on your dietary preferences.

• Rice Wine Vinegar: A milder, sweeter vinegar that balances the saltiness of the soy sauce. If you can’t find rice wine vinegar, apple cider vinegar works well.

• Honey: Adds the perfect sweetness to balance the savory flavors.

• Cornstarch: Thickens the sauce to give it that signature glaze. You can also use arrowroot powder as an alternative.

• Sesame Oil: Adds that nutty, deep flavor to your sauce. Toasted sesame oil will enhance the taste even more.

• Garlic and Ginger: Freshly minced garlic and ginger add an aromatic kick to the sauce, infusing it with rich flavors.

Main Ingredients

• Boneless Skinless Chicken Breasts: This lean protein is ideal for meal prep, but you can also substitute with chicken thighs or tenderloins if preferred.

• Rice: Typically, you’ll use long-grain white rice such as basmati, but feel free to opt for brown rice if you prefer a higher fiber content.

• Broccoli: Fresh broccoli florets add a nutritious crunch to your meal prep, and they’re easy to cook along with the chicken in the same pan.

Optional Add-Ons

While the basic recipe is fantastic on its own, you might want to enhance your Teriyaki Chicken Meal Prep Recipe | TipBuzz with the following ingredients:

• Other Vegetables: Add a variety of vegetables like snow peas, carrots, spinach, or cauliflower to add even more flavor and nutrition to your meal prep.

• Fresh Herbs: Cilantro and sliced scallions on top can bring fresh flavors and a pop of color.

• Side Dishes: Consider pairing your teriyaki chicken with a refreshing cucumber salad or a serving of steamed edamame for additional variety.

Preparing Teriyaki Chicken Meal Prep

The process of making this Teriyaki Chicken Meal Prep Recipe | TipBuzz is straightforward, and you’ll have it ready in no time. Whether you’re a seasoned cook or a beginner, these steps are simple and easy to follow.

Step-by-Step Instructions for the Teriyaki Chicken Meal Prep

Step 1: Marinate the Chicken

In a large bowl, whisk together soy sauce, rice wine vinegar, honey, cornstarch, sesame oil, garlic, and ginger. This will form your teriyaki sauce. Once combined, add the chicken breasts to the bowl and toss them to coat. Allow the chicken to marinate for at least 20 minutes. The longer it marinates, the more flavorful it will be. For optimal flavor, you can marinate it overnight!

Step 2: Prepare the Rice

While the chicken marinates, it’s a good time to cook your rice. Rinse the rice thoroughly under cold water to remove any excess starch. This will help prevent the rice from becoming sticky. In a medium saucepan, bring water to a boil and add the rice along with a pinch of salt. Reduce the heat, cover, and let it cook for about 15 minutes. Once done, remove the rice from the heat and let it sit for another 5 minutes to absorb the moisture. Fluff with a fork to separate the grains.

Step 3: Cook the Chicken

Once the chicken is well-marinated, heat a large skillet over medium-high heat. Remove the chicken from the marinade, shaking off any excess liquid, and place the chicken in the pan. Cook for about 10 minutes or until the chicken is golden brown and nearly cooked through. Add the remaining marinade to the pan and allow the sauce to thicken as the chicken cooks fully. Be sure to cook the chicken until it reaches an internal temperature of 165°F (74°C).

Step 4: Cook the Broccoli

In the same skillet used to cook the chicken, add broccoli florets along with a few tablespoons of water. Cover the pan and cook the broccoli for about 4-5 minutes, until tender and bright green. Season with salt and pepper to taste.

Step 5: Assemble Your Meal Prep

Once everything is cooked, it’s time to assemble your meal prep containers. Divide the rice, chicken, and broccoli evenly among four containers. Store them in the fridge for up to 4-5 days. This Teriyaki Chicken Meal Prep Recipe | TipBuzz makes about 4 servings, perfect for an entire week’s worth of lunches or dinners!

Expert Tips for Perfect Teriyaki Chicken Meal Prep

To ensure that your Teriyaki Chicken Meal Prep Recipe | TipBuzz turns out perfectly every time, follow these expert tips:

1. Don’t Skip the Marinade Time

Marinating your chicken is crucial for infusing it with flavor. While you can technically marinate the chicken for as little as 20 minutes, I highly recommend marinating it for several hours or even overnight for the best results. This allows the teriyaki sauce to deeply penetrate the chicken, making every bite deliciously flavorful.

2. Use a Non-Stick Skillet for Easy Cleanup

Teriyaki sauce contains sugar, which can quickly burn when it’s exposed to high heat. A non-stick skillet is your best friend here—it ensures that the sauce doesn’t burn and makes cleanup much easier. If you don’t have a non-stick pan, make sure to carefully monitor the heat and stir frequently to avoid any burning.

3. Reserve the Marinade

Many people forget this step, but you shouldn’t toss the marinade after marinating the chicken! Set aside the remaining marinade before cooking. You’ll be adding it back to the skillet later to thicken and coat the chicken, which adds even more flavor and helps the sauce stick to the chicken.

4. Control the Heat for Even Cooking

When cooking the chicken, make sure to shake off any excess marinade before placing it in the skillet. This helps avoid splattering and burning. Keep the heat at a moderate level to ensure the chicken gets golden brown on the outside while staying juicy and tender inside.

5. Use Fresh Vegetables

Fresh vegetables are key for a bright and nutritious meal prep. When adding the broccoli, make sure it’s cooked just until it’s tender and bright green. Overcooked broccoli can lose its vibrant color and nutritional value, so keep an eye on the cooking time to preserve both its taste and texture

Storing and Reheating Your Teriyaki Chicken Meal Prep

Proper storage and reheating are essential to ensure your Teriyaki Chicken Meal Prep Recipe | TipBuzz stays fresh throughout the week. Here’s everything you need to know:

How to Store

Once your teriyaki chicken meal prep is assembled, store it in airtight containers in the fridge. This recipe makes about 4 servings, which should last you for 4-5 days. Make sure the containers are sealed tightly to prevent the food from drying out or absorbing unwanted odors from the fridge.

How to Reheat

When it’s time to enjoy your meal, reheating is a breeze. You can simply microwave the containers for 2-3 minutes until everything is heated through. If you prefer, you can also reheat the chicken and broccoli in a skillet over medium heat, adding a little water to help steam and rehydrate the food.

How Long Does It Last?

This Teriyaki Chicken Meal Prep Recipe | TipBuzz will stay fresh in the fridge for about 4-5 days. However, you can also freeze it for longer storage. To freeze, place your meal prep containers in the freezer, and they’ll last for up to 3 months. Just make sure to let the food cool completely before freezing to avoid condensation buildup in the containers.

Frequently Asked Questions About Teriyaki Chicken Meal Prep

When it comes to meal prepping, there are always a few common questions that pop up. Let’s address some of the most frequently asked questions about the Teriyaki Chicken Meal Prep Recipe | TipBuzz:

1. Why Isn’t My Sauce Thickening?

If your sauce isn’t thickening as expected, you may not have added enough cornstarch or you might need to cook it a bit longer. To fix it, simply simmer the sauce over low heat, stirring constantly, until it reaches your desired thickness. You can also add a little more cornstarch mixed with water (a slurry) to help thicken it further.

2. How Can I Make My Teriyaki Chicken Less Sweet?

If you prefer a less sweet sauce, simply reduce the amount of honey in the recipe. You can also add a little extra soy sauce to balance the flavors and cut down on sweetness. Taste the sauce as you go and adjust it to your liking.

3. Can I Use Other Proteins for This Recipe?

Absolutely! While boneless skinless chicken breasts are the most common choice, you can easily swap them for chicken thighs, turkey breast, or even tofu if you’re looking for a vegetarian option. Adjust the cooking times depending on the protein you choose, ensuring it reaches the appropriate internal temperature.

4. How Do I Keep My Broccoli from Getting Soggy?

Broccoli can become soggy if overcooked or stored improperly. To prevent this, be sure to cook the broccoli just until it’s bright green and tender (about 4-5 minutes). When storing, make sure the broccoli is completely cooled before placing it in the meal prep containers. This will help it stay crispier and fresher when reheated.

Nutritional Information for Teriyaki Chicken Meal Prep

Understanding the nutritional content of your meals is key when it comes to meal prepping. With the Teriyaki Chicken Meal Prep Recipe | TipBuzz, you’re not only getting a flavorful meal but one that is balanced in protein, carbohydrates, and healthy fats. Below is the approximate nutritional breakdown per serving (1 meal prep container):

This nutritional information is an estimate and may vary based on specific ingredients used and portion sizes. Feel free to adjust the recipe according to your dietary preferences for even more customization.

Variations to Customize Your Teriyaki Chicken Meal Prep

One of the best parts about the Teriyaki Chicken Meal Prep Recipe | TipBuzz is how adaptable it is. Here are some ways you can tweak the recipe to suit different tastes, dietary needs, or to simply mix things up during your meal prep.

1. Make it Spicy

If you like a little heat with your teriyaki, you can add a teaspoon of chili flakes or a dash of hot sauce to the marinade. You can also stir in some sriracha while cooking the chicken for an extra spicy kick.

2. Substitute for Gluten-Free or Vegan Diets

For those following a gluten-free diet, simply use tamari instead of soy sauce. For vegan or plant-based diets, you can replace the chicken with tofu or tempeh. Press the tofu to remove excess water and cut it into cubes before marinating and cooking. It will absorb the teriyaki sauce just as well as chicken.

3. Switch Up the Vegetables

Broccoli is an excellent choice for this meal prep recipe, but don’t feel limited to just that! Add a variety of vegetables based on what’s in season or what you have on hand. Bell peppers, zucchini, snap peas, or even asparagus would work wonderfully with the teriyaki chicken.

4. Use Different Rice Options

While long-grain white rice is a great base for this recipe, feel free to switch it up by using brown rice for extra fiber, quinoa for a higher protein content, or cauliflower rice for a low-carb alternative. Each variation will slightly change the flavor and texture of the dish, allowing you to tailor it to your preference.

Conclusion: Why This Teriyaki Chicken Meal Prep Recipe Will Become Your Go-To

The Teriyaki Chicken Meal Prep Recipe is more than just a delicious and healthy meal—it’s a solution for busy people who want to eat well without spending hours in the kitchen. With a few simple ingredients, a little bit of time, and a few handy tips, you’ll have four hearty and nutritious meals that will take you through the week.

This meal prep recipe is packed with flavor, highly customizable, and easy to make. Whether you’re looking to eat healthier, save time, or try something new, this Teriyaki Chicken Meal Prep will quickly become a staple in your meal prep rotation. Don’t forget to store your meals properly to ensure freshness, and enjoy the benefits of having delicious, homemade meals ready to go at a moment’s notice!

Teriyaki Chicken Meal Prep Recipe | TipBuzz

Ingredients:

• ¼ cup soy sauce (or tamari for gluten-free)

• 2 tbsp rice wine vinegar

• 2 tbsp honey

• 1 tbsp cornstarch (or arrowroot powder)

• 1 tbsp avocado oil (or any high-heat oil)

• 1 thumb of ginger, minced

• 1 garlic clove, minced

• 1 tsp sesame oil (toasted sesame oil recommended)

• 4 boneless skinless chicken breasts (or thighs)

• 1 cup long-grain rice (or brown rice)

• ½ tsp salt (plus more for seasoning)

• Black pepper to taste

• 1 ½ cups + 3 tbsp water (divided)

• 1 head of broccoli (cut into florets)

Instructions:

1. Prepare the marinade: In a large bowl, whisk together the soy sauce, rice wine vinegar, honey, cornstarch, avocado oil, ginger, garlic, and sesame oil.

2. Marinate the chicken: Add the chicken breasts to the marinade and toss to coat. Let it marinate for at least 20 minutes (or up to 24 hours for more flavor).

3. Cook the rice: Rinse the rice thoroughly under cold water. In a saucepan, add rice, water, and salt. Bring it to a boil, cover, and reduce to low heat. Let it simmer for 15 minutes. Remove from heat and let it rest, covered, for 5 minutes. Fluff with a fork.

4. Cook the chicken: Heat a large skillet over medium-high heat. Remove the chicken from the marinade, shaking off the excess. Cook the chicken for 10 minutes, or until golden brown and nearly cooked through. Add the reserved marinade to the skillet and cook until it thickens and the chicken is fully cooked (165°F internal temperature).

5. Cook the broccoli: In the same skillet, add the broccoli florets and 3 tablespoons of water. Cover and cook for 4-5 minutes until the broccoli is tender and bright green. Season with salt and pepper to taste.

6. Assemble meal prep: Divide the rice, chicken, and broccoli into four meal prep containers. Store in the fridge for up to 4-5 days.

Notes:

• You can substitute chicken breasts with thighs or even tofu for a vegetarian option.

• Use tamari if you need a gluten-free version.

• Marinate the chicken for at least 20 minutes, but longer marination will yield more flavor.

• If you prefer, you can add other vegetables like snow peas, carrots, or spinach to diversify your meal prep.

• Store the meal prep in airtight containers for easy reheating.

Nutritional Facts (per serving):

• Calories: 454 kcal

• Protein: 41g

• Carbohydrates: 49g

• Fat: 9g

• Saturated Fat: 2g

• Polyunsaturated Fat: 2g

• Monounsaturated Fat: 4g

• Cholesterol: 109mg

• Sodium: 1306mg

• Potassium: 726mg

• Fiber: 1g

• Sugar: 9g

• Vitamin A: 53 IU

• Vitamin C: 3mg

• Calcium: 30mg

• Iron: 1mg

Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Method: Skillet, Stove
Cuisine: Asian
Servings: 4 servings
Calories: 454 kcal (per serving)
Yield: 4 meal prep containers