by Olena

Teriyaki Chicken Meal Prep

This post contains affiliate links. Please see our disclosure policy.

Olena's image
Olena Osipov
5 from 3 votes

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

Looking for more meal prep inspo? How about a chicken burrito bowl or sweet potato Pad Thai? Maybe even 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 tastebuds 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, chicken parmesan, mac n’ cheese… or what about a healthy chicken, beef, or shrimp 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 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 quinoa, or snap peas with broccoli. This recipe yields 4 meal prep containers. Do your math and make more. Not less, it’s meal prep.:)

Make This Recipe and Win Cosori Pressure Cooker

1. Throughout February make any iFOODreal’s recipe as a meal prep and take a picture.

2. Then post on InstagramFacebook page or Facebook group using #ifoodreal and #ifoodrealmonthly hashtags (you must use both).

3. Bonus entry – tag at least 2 friends in the comments of your post.

Easy-peasy. Read full rules here.

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
Prep Time: 10 minutes
Cook Time: 25 minutes
Servings: 4 servings
Calories: 489kcal
Author: Olena Osipov


  • 1 cup brown rice uncooked
  • 1 lb boneless chicken breasts cut into 1” pieces
  • 3 cups snap peas
  • 3 tbsp soy sauce I used Bragg liquid aminos
  • 3 tbsp maple syrup or honey
  • 6 tbsp water
  • 1 tsp rice or white vinegar
  • 1 tbsp cornstarch
  • 2 large garlic cloves grated & divided
  • 2 tsp ginger minced & divided
  • 1 green onion sprig finely chopped
  • 2 tsp sesame seeds
  • 2 tsp avocado oil divided


  • 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 | Potassium: 545mg | Fiber: 4g | Sugar: 16g | Vitamin A: 893IU | Vitamin C: 45mg | Calcium: 72mg | Iron: 4mg
    Join today and start saving your favorite recipes

    Recipes and images are a copyright of It is against the law to republish recipes anywhere including social media, print and all world wide web. Nutritional info is provided for informational purposes only and to the best knowledge.

    Did you try this recipe?

    Follow @ifoodreal on Instagram, snap a photo, and tag it #ifoodreal. Show me what you are making!

    olena osipov in the studio

    Hello and welcome to iFOODreal.

    My name is Olena Osipov. I'm a mom to 2 boys, a wife to Alex and we reside on magical Vancouver Island in British Columbia, Canada. This is our healthy family recipes blog. Originally from Ukraine, I grew up on real food. As an adult, I struggled with diets for years because none worked long-term. Now for over 10 years, I cook easy healthy meals for my family. I can help you with “What’s for dinner?” too.

    The information on this website is for educational purposes only. It has not been evaluated by the FDA and is not intended to diagnose, treat, prevent, or cure any disease. You assume full responsibility and liability for your own actions.

    This page may contain affiliate links. Please see our disclosure policy. is a participant of Amazon Services LLC Associates Program. If you make a purchase, we will receive a small commission at no extra cost to you. It helps keep iFOODreal recipes free. Thanks for your support!