by Olena

Teriyaki Chicken Meal Prep

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Olena Osipov
5 from 3 votes

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Lean chicken breast and bright crispy snap peas coated in healthy teriyaki sauce and served with Instant Pot brown rice. This lunchbox will make your co-workers jealous!

Looking for more meal prep inspo? How about healthy breakfast meal prep! Alternately, browse through 65 healthy lunch ideas!

Healthy Teriyaki Chicken Meal Prep with chicken, snap peas and brown rice in 4 glass containers.

Recipe #1 in Healthy Meal Prep, our monthly series, is Teriyaki Chicken Meal Prep.

A note on the teriyaki sauce. It is lighter in colour than you are used to because it’s healthy. That’s all I have to say haha. No, but seriously, darkness comes from a high amount of soy sauce a.k.a sodium and brown sugar. To fit our clean taste buds things had to be lightened up.

I swear you wouldn’t be able to eat it otherwise. I made my kids eat the first test and they were cringing and chugging down water all night. Now they love it so much that I even make teriyaki salmon, teriyaki chicken and cauliflower, and Instant Pot teriyaki chicken!

Plus, you know I love to ‘healthify’ family classics. Like healthy ‘fried’ chicken, baked chicken parmesan, healthy mac n’ cheese, or what about a healthy healthy chicken stir fry, healthy beef stir fry, or shrimp and vegetable stir fry?!

Then crunchy snap peas are coated in same healthy teriyaki sauce. You can cook them more or less, depending on the amount of crunch you enjoy in vegetables. I have to mention that everything is cooked in same pan while Instant pot brown rice is simmering nearby. I even cut chicken in the tray it came in. I don’t enjoy cleaning cutting board and knife from meat as much as you don’t.

Healthy Teriyaki Chicken Meal Prep closeup of glass container of chicken, snap peas and brown rice.

You can replace brown rice with Instant Pot quinoa, or snap peas with broccoli. This recipe yields 4 meal prep containers for healthy lunch ideas. Do your math and make more. Not less, it’s meal prep.:)

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How to Make Teriyaki Chicken Meal Prep

More Healthy Chicken Recipes

You might also like these Korean ground beef and rice bowls or browse through this list of 65 healthy chicken recipes!

Teriyaki Chicken Meal Prep

Teriyaki Chicken Meal Prep

Healthy Teriyaki Chicken Meal Prep with lean chicken breast and bright crispy snap peas coated in healthy teriyaki sauce, served with brown rice. This lunchbox will make your co-workers jealous!
5 from 3 votes
Print Save Rate
Course: Meal Prep
Cuisine: Asian
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 4 servings
Calories: 489kcal
Author: Olena Osipov



  • Cook brown rice as per package instructions.
  • In the meanwhile, cut chicken using scissors right in the packaging tray. Preheat large ceramic non-stick skillet on medium-high heat and swirl oil to coat. Add chicken and cook for 7 minutes, stirring occasionally.
  • In a small bowl, add soy sauce, maple syrup, water, vinegar, and cornstarch; whisk well (cornstarch settles to the bottom quickly, so make sure to whisk well again before adding to the skillet). To the skillet, add 1 garlic clove, 1 tsp ginger, half of the sauce and cook until sauce has thickened and is sticking to chicken (about 3 minutes). Divide between 4 glass meal prep containers
  • Return skillet to medium heat and add remaining 1 tsp of oil, snap peas, 1 garlic clove and 1 tsp of ginger; cook for 1 minute, stirring occasionally. Add remaining sauce (whisk again). Cook until sauce has thickened, about 1 minute. Divide between 4 meal prep containers. Then add rice to each container. Sprinkle chicken and snap peas with sesame seeds and green onion.

Store: Refrigerate for up to 5 days.



    Serving: 1container | Calories: 489kcal | Carbohydrates: 58g | Protein: 30g | Fat: 15g | Saturated Fat: 4g | Cholesterol: 73mg | Sodium: 479mg | Fiber: 4g | Sugar: 16g

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    7 comments on “Teriyaki Chicken Meal Prep

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    1. 5 stars
      Simple recipe to make and very delicious. I’ve made it a few times and it’s one my family really enjoys.

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