This healthy and tasty chicken teriyaki meal prep is just what you need for your office work lunch or weeknight dinner on a busy night.
We will show how you can simply prepare the ingredients for chicken teriyaki stir-fry and reheat within 4 days, which is also family-friendly because this recipe makes 4 servings.

Chicken Teriyaki Stir Fry Meal Prep
Transform your favorite takeout dish to healthy meal prep! Perfect for lunch at work or on a busy weeknight.
Ingredients
Main
- 1 lbs (453 g) chicken breast boneless
- 1 tbsp sesame oil
- 3 cups (276 g) broccoli florets
- 2 cups (320 g) cooked rice
- 2 cups (302 g) red bell pepper finely chopped
Teriyaki Sauce
- 1/4 cup (58 g) soy sauce light
- 1 tbsp Cornstarch
- 3 garlic cloves crushed
- 2 tbsp ginger paste
- 2 tbsp honey
Garnish
- 1 tbsp sesame seeds
- 1 tbsp spring onion finely sliced
Instructions
Marinate Chicken
- To make the teriyaki sauce, add all the ingredients to a bowl and whisk.
- Pour over the chicken in a ziplock bag or airtight container. Marinate for at least 30 minutes, or up to 8 hours.
Cook
- Add the sesame oil to a medium-high skillet and cook the chicken for 5 minutes on each side.
- Reduce heat and add more sauce if necessary to coat the chicken.
- In the same skillet, cook the red bell peppers for 5 minutes.
- Steam the broccoli for 5 minutes and rice for 15 minutes.
Prep
- Portion control and divide the chicken, broccoli, rice, and peppers into four meal prep containers.
- Allow cooling down and garnish with sesame seeds and spring onion.
- Refrigerate for 3-4 days and reheat before serving, ensuring the chicken is piping hot throughout.
Notes
- You can use chicken thighs instead of chicken breasts for more flavor.
- You can use fresh or frozen broccoli.
- If you prefer to use store-bought teriyaki sauce, follow the package instructions accordingly.
Nutrition
Serving: 1servingCalories: 362.5kcalCarbohydrates: 42.22gProtein: 29.51gFat: 8.11gSaturated Fat: 1.42gPolyunsaturated Fat: 2.57gMonounsaturated Fat: 2.69gTrans Fat: 0.01gCholesterol: 72.58mgSodium: 1969.06mgPotassium: 804.82mgFiber: 4.02gSugar: 10.11gVitamin A: 849.94IUVitamin C: 97.17mgCalcium: 99.16mgIron: 2.37mg
Read more nutritional information values.
Data source: USDA
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