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Easy Teriyaki Chicken and Broccoli Meal Prep Bowls

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A quick and easy sheet pan teriyaki chicken and broccoli bowl that’s perfect for meal prep. Ready in under 30 minutes, this recipe delivers tender, sticky chicken and crisp broccoli with a homemade teriyaki glaze.

Ingredients

Scale
  • ⅓ cup (80ml) low-sodium soy sauce
  • ¼ cup (85g) honey
  • 2 tablespoons (30ml) rice vinegar
  • 1 tablespoon (15ml) toasted sesame oil
  • 3 cloves garlic, minced
  • 1 tablespoon fresh ginger, grated
  • 1 tablespoon cornstarch
  • 2 tablespoons cold water
  • 1.5 lbs (680g) boneless, skinless chicken thighs, cut into bite-sized pieces
  • 3 cups broccoli florets (about 1 large head)
  • 2 tablespoons (30ml) avocado oil
  • Salt and black pepper to taste
  • 4 cups cooked white or brown rice (for serving)
  • 1 tablespoon sesame seeds (for garnish)
  • 2–3 sliced green onions (for garnish)

Instructions

  1. Preheat oven to 400°F (200°C). Line a sheet pan with parchment paper.
  2. In a small saucepan, combine soy sauce, honey, rice vinegar, sesame oil, minced garlic, and grated ginger. Bring to a simmer over medium heat.
  3. In a small bowl, whisk cornstarch with 2 tablespoons cold water until smooth. Slowly pour into the simmering sauce, whisking constantly. Cook for 1-2 minutes until thickened. Remove from heat and set aside.
  4. In a large bowl, combine chicken pieces and broccoli florets. Drizzle with avocado oil and season with salt and pepper. Toss to coat evenly.
  5. Spread chicken and broccoli in a single layer on the prepared sheet pan. Roast for 10 minutes, then flip chicken and stir broccoli. Roast for another 10-15 minutes until chicken is cooked through (internal temp 165°F / 74°C) and broccoli is tender with charred edges.
  6. Transfer roasted chicken and broccoli to a large bowl. Pour about half the teriyaki sauce over and toss to coat. Add more sauce as desired.
  7. Divide cooked rice among meal prep containers. Top with glazed chicken and broccoli. Drizzle with remaining sauce and garnish with sesame seeds and green onions.

Notes

The chicken will look pale after initial roast; the final toss in sauce creates the glaze. For best results, don’t overcrowd the pan and pat chicken dry before seasoning. Sauce can be made up to a week ahead.

Nutrition

Keywords: teriyaki chicken, broccoli, meal prep, sheet pan dinner, easy weeknight dinner, healthy, gluten-free option

Find it online: https://lyrafeast.com/easy-teriyaki-chicken-and-broccoli-meal-prep-bowls/