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Easy Freezer-Friendly Chicken Teriyaki Bowls for Perfect Meal Prep

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These easy freezer-friendly chicken teriyaki bowls combine tender chicken, sweet-savory sauce, fluffy rice, and fresh vegetables for a perfect make-ahead meal prep option that saves time and satisfies cravings.

Ingredients

Scale
  • 1.5 lbs boneless, skinless chicken thighs
  • ½ cup (120 ml) low sodium soy sauce
  • ⅓ cup (65 g) brown sugar
  • 2 tablespoons honey
  • 1 tablespoon fresh grated ginger
  • 2 cloves garlic, minced
  • 2 tablespoons rice vinegar
  • ¼ cup (60 ml) pineapple juice (optional)
  • 1 tablespoon cornstarch
  • 1 tablespoon water
  • 2 cups (360 g) jasmine rice or long-grain white rice
  • 4 cups (960 ml) water or low-sodium chicken broth
  • 3 cups (about 300 g) broccoli florets, steamed or roasted
  • 1 cup (120 g) shredded carrots
  • 2 stalks green onions, sliced (for garnish)
  • 1 tablespoon sesame seeds (optional, for garnish)

Instructions

  1. Rinse 2 cups (360 g) jasmine rice under cold water until water runs clear. In a medium saucepan, combine the rice with 4 cups (960 ml) of water or chicken broth. Bring to a boil over high heat, then reduce to low, cover, and simmer for 15 minutes. Remove from heat and let it rest, covered, for 10 minutes. Fluff with a fork.
  2. In a bowl, whisk together ½ cup (120 ml) soy sauce, ⅓ cup (65 g) brown sugar, 2 tablespoons honey, 1 tablespoon grated ginger, 2 minced garlic cloves, 2 tablespoons rice vinegar, and ¼ cup (60 ml) pineapple juice. Set aside.
  3. Heat a large skillet over medium-high heat. Add a splash of oil, then add 1.5 lbs (680 g) boneless, skinless chicken thighs, cut into bite-sized pieces. Cook for about 5-6 minutes until browned and cooked through, stirring occasionally.
  4. Pour the teriyaki sauce over the chicken. In a small bowl, mix 1 tablespoon cornstarch with 1 tablespoon water to make a slurry. Add this to the skillet and stir well. Cook for another 2-3 minutes until the sauce thickens and coats the chicken.
  5. While the chicken cooks, steam 3 cups (300 g) broccoli florets until bright green and just tender, about 4-5 minutes, or roast at 400°F (200°C) for 12 minutes for caramelized flavor.
  6. Divide the cooked rice evenly into 4 to 5 meal prep containers. Top each with a generous portion of teriyaki chicken and steamed broccoli. Add shredded carrots (about ¼ cup per bowl) for a fresh crunch.
  7. Sprinkle sliced green onions and sesame seeds on top. Let the bowls cool completely before sealing lids and freezing.
  8. To reheat, thaw overnight in the fridge or microwave (lid slightly open) for 3-4 minutes until heated through. If sauce is too thick after reheating, add a splash of water and stir.

Notes

Use tamari or coconut aminos instead of soy sauce for gluten-free option. For low-carb, swap rice with cauliflower rice. Cut chicken into even pieces for uniform cooking and freezing. Do not rush sauce reduction to avoid clumping. Trim excess fat from chicken thighs to avoid greasy bowls. Steam broccoli fresh before serving if you prefer crispness after freezing.

Nutrition

Keywords: chicken teriyaki, freezer meal, meal prep, easy dinner, healthy, quick recipe, freezer-friendly, teriyaki sauce, chicken thighs

Find it online: https://emmayum.com/easy-freezer-friendly-chicken-teriyaki-bowls-for-perfect-meal-prep/