Teriyaki Chicken Power Bowls (30g Protein) – Simple, Satisfying, and Meal-Prep Friendly

These Teriyaki Chicken Power Bowls are the kind of meal you’ll crave on busy weekdays and lazy weekends alike. They’re hearty, colorful, and packed with about 30 grams of protein per serving, so you actually stay full. The flavors are familiar—savory teriyaki, tender chicken, and crisp veggies—without being heavy.

Everything comes together with a few pantry staples and simple techniques. Make a single bowl for dinner or prep four at once for the week.

What Makes This Special

These bowls strike the balance between comfort food and smart nutrition. You get a solid dose of lean protein, fiber-rich veggies, and a satisfying carb base that doesn’t weigh you down.

The homemade teriyaki sauce is fast, clean, and adjustable—sweeten it more or less to taste. It’s also flexible: swap rice for quinoa, use chicken thighs or breasts, and play with the veggies you have on hand. And yes, it reheats beautifully for lunches that don’t feel like leftovers.

Ingredients

• For the Chicken and Bowl Base:
• 1.5 pounds boneless, skinless chicken thighs or breasts, cut into bite-size pieces
• 2 cups cooked brown rice or jasmine rice (or substitute quinoa or cauliflower rice)
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 cup shredded carrots
• 1 cup edamame (shelled, thawed if frozen)
• 2 green onions, thinly sliced
• 1 tablespoon avocado or olive oil
• Sesame seeds, for garnish (optional)
• Lime wedges, for serving (optional)

• For the Teriyaki Sauce:
• 1/3 cup low-sodium soy sauce or tamari
• 3 tablespoons water
• 2 tablespoons honey or maple syrup
• 1 tablespoon rice vinegar
• 2 teaspoons toasted sesame oil
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, grated (or 1/2 teaspoon ground ginger)
• 1.5 tablespoons cornstarch (or arrowroot) mixed with 2 tablespoons water

• Optional Add-Ins:
• Pickled ginger for topping
• Thinly sliced cucumber
• Sriracha or chili crisp for heat

Instructions

1. Cook the base. Prepare your rice or chosen grain according to package directions.

   Fluff and keep warm. For low-carb, steam cauliflower rice until tender, 4–5 minutes.

2. Prep the vegetables. Chop broccoli into small florets, slice bell pepper, and set out carrots and edamame. Smaller cuts cook faster and keep a nice crunch.
3. Make the teriyaki sauce. In a small bowl, whisk soy sauce, water, honey, rice vinegar, sesame oil, garlic, and ginger.

   In a separate cup, stir the cornstarch with water until smooth; set both aside.

4. Sear the chicken. Heat oil in a large skillet over medium-high. Add chicken in a single layer with a pinch of salt and pepper. Cook 5–7 minutes, stirring once or twice, until browned and just cooked through.
5. Steam-sauté the veggies. Push chicken to one side of the pan.

   Add broccoli and bell pepper to the other side with a splash of water. Cover for 2–3 minutes until crisp-tender. Stir everything together.

6. Glaze with sauce. Reduce heat to medium.

   Pour in the teriyaki sauce (not the cornstarch slurry yet) and toss to coat. Once it starts to simmer, stir in the cornstarch slurry. Cook 1–2 minutes until the sauce thickens and clings to the chicken and veggies.

7. Finish the bowl components. Stir in edamame to warm through.

   Taste and adjust—add a touch more honey for sweetness or soy for salt. Remove from heat.

8. Assemble the bowls. Add 1/2 cup to 3/4 cup rice to each bowl. Top with a generous scoop of teriyaki chicken and veggies.

   Add shredded carrots, green onions, and sesame seeds. Serve with lime wedges and any optional toppings.

Storage Instructions

• Refrigerator: Store in airtight containers for up to 4 days. Keep fresh toppings (green onions, sesame seeds, cucumber) separate until serving.
• Freezer: Freeze chicken and sauce mixture without raw veggies like cucumber.

  Portion with rice in freezer-safe containers for up to 2 months. Thaw overnight in the fridge.

• Reheating: Microwave on medium power in 60–90 second bursts, stirring between, until hot. If the sauce tightens, add a splash of water to loosen.

Benefits of This Recipe

• High protein: Around 30 grams per bowl helps keep you satisfied and supports recovery after workouts.
• Balanced macros: Lean protein, smart carbs, and fiber-rich vegetables make it a well-rounded meal.
• Customizable: Swap the base, change the veggies, or adjust the sweetness and sodium in the sauce.
• Meal prep friendly: Holds up well, reheats nicely, and tastes just as good on day three.
• Budget conscious: Uses everyday ingredients and stretches across multiple meals.

Common Mistakes to Avoid

• Crowding the pan: Overloading the skillet steams the chicken instead of searing it.

  Cook in batches if needed.

• Skipping the slurry: Cornstarch is what gives you that glossy, clingy teriyaki texture. Without it, the sauce stays thin.
• Overcooking veggies: You want crisp-tender, not mushy. Keep a close eye after covering the pan.
• Too-salty sauce: Use low-sodium soy sauce, and taste before adding extra salt anywhere else.
• Adding sesame oil too early: It can lose its aroma with high heat.

  Keep it in the sauce added toward the end.

Alternatives

• Protein swaps: Try tofu (press and pan-sear), shrimp (cook quickly 2–3 minutes per side), or salmon bites. For tofu, toss in cornstarch before searing for a crisp edge.
• Grain options: Quinoa for extra protein, white rice for classic comfort, or cauliflower rice for lower carbs.
• Vegetable variations: Snow peas, snap peas, zucchini, mushrooms, or baby bok choy all work well. Use what’s seasonal.
• Sauce tweaks: Add pineapple juice for a fruity note, a touch of sriracha for heat, or orange zest for brightness.
• Gluten-free: Use tamari or coconut aminos and verify your cornstarch and other add-ins are certified gluten-free.

FAQ

How do I get 30 grams of protein per bowl?

Use about 6 ounces of cooked chicken per serving and keep the edamame in the mix.

If your portion sizes are smaller, you can add extra chicken or top with a jammy egg to hit the 30-gram mark.

Can I make the sauce ahead of time?

Yes. Mix everything except the cornstarch slurry and store it in the fridge for up to 1 week. Stir in the slurry when you’re cooking so it thickens fresh in the pan.

What’s the best way to cook the chicken—breasts or thighs?

Thighs are more forgiving and stay juicy, especially for meal prep.

Chicken breast works too; just avoid overcooking. Pull it off the heat as soon as it’s no longer pink inside.

Can I cut the sugar?

You can reduce the honey to 1 tablespoon or use a no-sugar sweetener you like. Keep in mind that a little sweetness balances the soy and vinegar and helps create that classic teriyaki flavor.

How do I keep the veggies crisp for meal prep?

Cook them slightly under so they stay snappy after reheating.

Store crunchy toppings like carrots and green onions separately and add them just before eating.

Is there a way to add more vegetables without changing the flavor?

Yes. Fold in finely chopped spinach or cabbage at the end, or add steamed green beans. These blend in easily and take on the teriyaki sauce without overpowering it.

Can I make this spicy?

Absolutely.

Stir in chili flakes or a teaspoon of sriracha with the sauce. Chili crisp on top is great for heat and texture.

What if I don’t have cornstarch?

Arrowroot works well in the same amount. If you use flour, the texture won’t be as glossy, but it will still thicken—whisk thoroughly to avoid lumps.

Final Thoughts

These Teriyaki Chicken Power Bowls are practical, flavorful, and easy to tailor to your routine.

Whether you need a quick dinner or reliable meal prep, they check every box. Keep the sauce ingredients on hand and you’ll always have a plan for a balanced, satisfying meal. Simple steps, fresh toppings, and that savory-sweet glaze make this one a repeat recipe.