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This teriyaki chicken meal prep has become my ultimate weekday solution when I need delicious, balanced meals ready to go. The sweet and savory sauce caramelizes beautifully on the chicken while keeping it juicy, paired perfectly with crisp veggies and fluffy rice.
I started making this recipe during a particularly hectic work month when takeout was draining my wallet. Now my Sunday meal prep routine always includes this teriyaki chicken because it actually tastes better after sitting in the fridge for a day or two as the flavors deepen.
Ingredients
- Soy sauce: Provides the savory umami base for the teriyaki marinade; use low sodium if watching salt intake
- Pineapple juice: Adds natural sweetness and helps tenderize the chicken; fresh is fantastic but canned works perfectly too
- Honey: Creates that signature sticky glaze and balances the saltiness of soy sauce
- Rice wine vinegar: Brings a subtle tang that cuts through the richness
- Sesame oil: Adds a distinctive nutty flavor that makes homemade teriyaki taste authentic
- Fresh garlic and ginger: Aromatic powerhouses that infuse the sauce with complexity
- Chicken breasts: Provide lean protein; opt for organic free range for best flavor
- Broccoli: Retains its texture well for meal prep and absorbs the teriyaki flavors
- Red bell pepper: Adds vibrant color and sweet crunch; choose firm glossy peppers
- White onion: Caramelizes slightly when sautéed adding depth to the vegetable mix
Step-by-Step Instructions
- Prepare the Marinade:
- Combine soy sauce, pineapple juice, honey, rice wine vinegar, sesame oil, minced garlic, and ginger in a small saucepan over medium heat. Bring the mixture to a boil while stirring to integrate the honey completely. Reduce to a simmer and whisk constantly for about 5 minutes until the sauce thickens enough to coat the back of a spoon. The consistent whisking prevents burning and ensures a silky smooth texture. Allow the marinade to cool completely before using to prevent partially cooking the chicken.
- Marinate the Chicken:
- Trim any visible fat from the chicken breasts to ensure even cooking and better texture. Place chicken in a glass container or ziplock bag, then pour the cooled teriyaki marinade over the meat, ensuring each piece is fully coated. Seal tightly and refrigerate for at least 1 hour, though overnight marination allows the flavors to penetrate deeply into the meat, creating the most flavorful result.
- Bake the Chicken:
- Preheat your oven to 425°F and place the marinated chicken on a lined baking sheet, reserving the marinade. Bake for 20 to 25 minutes until the internal temperature reaches 165°F at the thickest part. For that appetizing caramelized finish, switch to the broiler for the final 3 to 5 minutes, watching carefully to prevent burning. Let the chicken rest for 10 to 15 minutes before slicing; this allows the juices to redistribute throughout the meat, keeping it moist.
- Prepare the Vegetables:
- Steam the broccoli florets for just 1 to 2 minutes in a pot with a small amount of water; they should remain bright green and slightly crisp as they will continue cooking slightly in the meal prep containers. Sauté the bell pepper and onion slices in a hot pan with a small amount of oil for 3 to 4 minutes until they begin to soften but still maintain some texture. Overcooking vegetables for meal prep leads to soggy results by the time you eat them.
- Assemble Meal Prep Containers:
- Slice the cooled chicken against the grain for maximum tenderness. Divide the chicken, rice, and vegetables evenly between four containers, arranging them in separate sections for visual appeal. Sprinkle sesame seeds over the chicken for added texture and presentation. Allow everything to cool completely before securing the lids; this prevents condensation that can make your meal soggy.
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The homemade teriyaki sauce is what makes this recipe special for me. I once tried to take a shortcut with bottled sauce and the difference was remarkable. The fresh ginger and garlic combined with the caramelized honey creates a depth that simply cannot be matched from a bottle.
Sauce Variations
The basic teriyaki marinade can be customized to suit your taste preferences or dietary needs. For a spicier version, add a tablespoon of sriracha or a teaspoon of red pepper flakes to the sauce mixture before simmering. If you prefer a sweeter profile, increase the honey to 4 tablespoons or substitute brown sugar. For a citrus twist, add the zest of one orange along with the juice; this brightens the flavor profile considerably and works beautifully with chicken.
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Make Ahead and Storage
These meal prep containers retain their quality remarkably well throughout the week. Store them in airtight containers in the refrigerator for up to 4 days. The flavors actually improve after the first day as they meld together. To freeze these meals, allow them to cool completely, then wrap each container tightly in plastic wrap before placing in a freezer bag. Freeze for up to 2 months and thaw overnight in the refrigerator before reheating. Microwave on medium power for best results to prevent the chicken from becoming tough.
Serving Suggestions
While these meals are complete on their own, adding a few finishing touches can elevate them when you're ready to eat. A sprinkle of sliced green onions adds freshness and color. A drizzle of sriracha or chili oil provides heat for those who enjoy it. For added texture, consider including a small container of chopped peanuts or cashews to sprinkle on top just before eating. If you're eating at home, a quick 30-second steam of the vegetables in the microwave before eating can refresh their texture.
Nutrition Boosters
This meal prep recipe offers excellent nutritional balance but can be further enhanced with thoughtful additions. Swap white rice for brown rice or quinoa to increase fiber and protein content. Add a handful of edamame to each container for additional plant protein and a pop of bright green color. Include a quarter of an avocado added fresh on the day of eating for healthy fats that make the meal more satisfying. Consider adding shredded carrots or zucchini to increase the vegetable variety without significantly altering the flavor profile.
Frequently Asked Questions
- → How long does teriyaki chicken meal prep last in the refrigerator?
When properly stored in airtight containers, teriyaki chicken meal prep will last 3-4 days in the refrigerator. For best quality, ensure all components are completely cooled before sealing the containers.
- → Can I freeze these teriyaki chicken meal prep containers?
Yes, these meals freeze well for up to 3 months. When ready to eat, thaw overnight in the refrigerator and reheat thoroughly until the chicken reaches 165°F. The vegetables may be slightly softer after freezing but will still taste good.
- → What can I serve with teriyaki chicken besides vegetables?
Teriyaki chicken pairs excellently with steamed rice, brown rice, quinoa, or cauliflower rice. You can also add edamame, pineapple chunks, avocado slices, or a sprinkle of furikake seasoning for extra flavor and variety.
- → Can I use chicken thighs instead of breasts for this dish?
Absolutely! Chicken thighs make an excellent substitute and often result in more tender, flavorful meat. They typically require similar cooking times but can handle slightly longer cooking without drying out. Check for an internal temperature of 165°F to ensure they're fully cooked.
- → How can I make this teriyaki chicken meal prep spicy?
To add heat, incorporate sriracha, red pepper flakes, or sliced fresh jalapeños to the teriyaki marinade. You can also drizzle spicy mayo over the finished dish just before serving, or include a small container of hot sauce in your meal prep box.
- → Is there a way to make this teriyaki chicken meal prep gluten-free?
Yes, simply substitute tamari or coconut aminos for the soy sauce in the teriyaki marinade. Ensure any other packaged ingredients you use are certified gluten-free, particularly the rice wine vinegar which sometimes contains gluten.