High-Protein Teriyaki Chicken Bowls (Easy Meal Prep)

Achieving a high-protein diet without sacrificing flavor comes down to mastering clean sauce techniques and efficient prep work. These High-Protein Teriyaki Chicken Bowls deliver 46 grams of protein per serving with a homemade, refined-sugar-free teriyaki glaze that coats tender, seared chicken breast bites. Served alongside crisp-tender broccoli and fluffy jasmine rice, this complete meal-prep solution stays juicy and flavorful all week long without getting soggy.

Prep Time 15 mins

Cook Time 15 mins

Total Time 30 mins

Servings 4 bowls

Why This Recipe Works

• High Protein, Lower Sugar: Traditional teriyaki sauces pack up to 16 grams of refined sugar per serving. We use liquid aminos (or reduced-sodium soy sauce), fresh ginger, garlic, and a touch of honey or maple syrup to cut calories while doubling down on authentic flavor.
• High-Heat Sear Tech: Cooking diced chicken breast quickly in a preheated cast-iron or stainless steel skillet locks in juices without overcooking the meat.
• Meal Prep Stability: Steaming the broccoli until just crisp-tender ensures it retains its vibrant green color and structural bite after reheating. If you prefer low-carb alternatives, these pair brilliantly with our low-carb zucchini noodle prep techniques for a reduced-calorie base.

Ingredients Needed For the Teriyaki Chicken:

• 1.5 lbs Boneless Skinless Chicken Breasts: Trimmed and cut into 1-inch bite-sized cubes.
• 1 tbsp Avocado Oil: Ideal for high-heat searing without burning.
• 1 tbsp Cornstarch: Tossed with chicken to create a lightly crisp exterior that holds sauce.
• ½ tsp Sea Salt & Black Pepper: For initial seasoning.

For the Homemade Teriyaki Glaze:

• ⅓ cup Reduced-Sodium Soy Sauce: (or Coconut Aminos for gluten-free).
• 2 tbsp Honey: Or pure maple syrup / sugar-free monk fruit syrup for lower carbs.
• 1 tbsp Rice Vinegar: Adds bright acidity to balance the savory-sweet profile.
• 2 cloves Garlic: Minced finely.
• 1 tsp Fresh Ginger: Grated.
• 1 tsp Sesame Oil: For essential toasted aroma.
• 1 tsp Cornstarch + 2 tbsp Cold Water: Slurry to thicken the sauce.

Bowl Base & Accessories:

• 2 cups Jasmine Rice: Cooked (substitute cauliflower rice for low-carb/keto).
• 4 cups Broccoli Florets: Lightly steamed or roasted.
• Garnish: 1 tbsp toasted sesame seeds and 2 sliced green onions.

Step-by-Step Instructions

1. Mix the Teriyaki Sauce: In a small bowl, whisk together reduced-sodium soy sauce, honey, rice vinegar, minced garlic, grated ginger, and sesame oil. In a separate tiny cup, mix 1 tsp cornstarch with 2 tbsp cold water until dissolved, then whisk it into the sauce. Set aside.
2. Prep and Season Chicken: Pat the cubed chicken breast thoroughly dry with paper towels. Toss in a medium bowl with salt, black pepper, and 1 tbsp cornstarch until evenly coated.
3. Sear the Chicken: Heat avocado oil in a large skillet over medium-high heat. Add chicken pieces in a single layer (cook in two batches if pan is crowded). Sear undisturbed for 3–4 minutes until a gold-brown crust forms. Flip and cook for another 2–3 minutes until cooked through (internal temperature reaches 165°F / 74°C).
4. Simmer and Glaze: Lower heat to medium. Pour the whisked teriyaki sauce directly over the cooked chicken in the skillet. Stir continuously for 1 to 2 minutes as the sauce simmers and thickens into a glossy glaze that clings tightly to every piece of chicken. Remove from heat immediately.
5. Assemble the Bowls: Divide cooked jasmine rice (½ cup per bowl) and steamed broccoli (1 cup per bowl) evenly among 4 meal prep containers. Top with equal portions of teriyaki chicken. Garnish with toasted sesame seeds and green onions.

Chef Tips for Success

• Don't Skip Drying the Meat: Excess surface moisture causes chicken to steam rather than sear. Patting it dry guarantees that beautiful golden crust.
• Batch Cooking: Crowding the pan drops skillet temperature instantly. Cook chicken in two small batches so each piece gets browned evenly. For another quick skillet meal with high protein efficiency, check out our garlic butter chicken and green bean skillet.
• Thickening the Glaze: Cornstarch slurry must be mixed with cold water before adding to sauce to avoid clumping.

Storage & Meal Prep Guidelines

• Refrigeration: Allow containers to cool completely to room temperature before covering. Store sealed in airtight meal-prep containers for up to 4 days in the refrigerator.
• Reheating: Microwave uncovered on high for 1.5 to 2 minutes. Sprinkle a teaspoon of water over the rice prior to microwaving to restore moist fluffiness.
• Freezing: Chicken and rice freeze well for up to 2 months. We recommend adding fresh or freshly steamed broccoli post-thaw for best texture.

Frequently Asked Questions Can I use chicken thighs instead of breasts?

Yes! Boneless, skinless chicken thighs work fantastically well and stay slightly juicier. Keep in mind this will increase total fat and calories slightly while maintaining high protein.

How can I make this low-carb or Keto-friendly?

Replace the white jasmine rice with riced cauliflower, use a sugar-free monk fruit liquid sweetener in place of honey, and substitute xanthan gum (¼ tsp) for cornstarch.

Is this recipe gluten-free?

It is 100% gluten-free as long as you use tamari or certified gluten-free coconut aminos in place of traditional soy sauce.

Why is my sauce too thin?

The sauce requires active heat to activate the thickening power of cornstarch. Simmer gently while stirring for 60-90 seconds until glossy and thick.

High-Protein Teriyaki Chicken Bowls Fit Fork Recipes Original

Pinterest

Prep: 15 mins

Cook: 15 mins

Total: 30 mins

Servings: 4

Category: Lunch/Dinner

Cuisine: American-Asian Fusion

Ingredients

• 1.5 lbs boneless skinless chicken breasts, cubed
• 1 tbsp avocado oil
• 1 tbsp + 1 tsp cornstarch (divided)
• ½ tsp salt and pepper
• ⅓ cup reduced-sodium soy sauce
• 2 tbsp honey
• 1 tbsp rice vinegar
• 2 cloves garlic, minced
• 1 tsp fresh ginger, grated
• 1 tsp sesame oil
• 2 tbsp cold water
• 2 cups cooked jasmine rice
• 4 cups steamed broccoli florets
• 1 tbsp sesame seeds & sliced green onions for garnish

Instructions

1. Whisk soy sauce, honey, rice vinegar, garlic, ginger, sesame oil, and slurry (1 tsp cornstarch + 2 tbsp cold water) in a bowl.
2. Toss dried cubed chicken breast with salt, pepper, and 1 tbsp cornstarch.
3. Heat avocado oil in skillet over medium-high heat. Sear chicken 3-4 mins, flip, cook 2-3 mins until done (165°F).
4. Pour glaze into skillet, simmer 1-2 mins until thick and glossy.
5. Assemble 4 bowls with ½ cup rice, 1 cup broccoli, and glazed chicken. Garnish with sesame seeds and green onions.

Nutrition per Serving (1 Bowl)

Calories	Protein	Carbs	Fat	Fiber	Sugar
445 kcal	46 g	48 g	8 g	4 g	9 g

Rate this recipe

Loading ratings...