High-Protein Teriyaki Chicken Meal Prep Bowls

Meal prepping doesn’t have to be boring, and these high-protein teriyaki chicken bowls prove that you can enjoy a restaurant-quality lunch all week long without the extra sugar or sky-high calories. Each recipe is designed to keep your macros on track while delivering that sticky, savoury-sweet glaze you crave, making your weekly menu both delicious and efficient. For more inspiration on keeping your meals varied, check out our collection of All Recipes.

Why You’ll Love This List

• Time-saving efficiency: Batch-cook the chicken and sauce once, then assemble bowls in under five minutes for the rest of the week.
• Macro-friendly nutrition: Each bowl is packed with 30–45g of protein to support muscle recovery and keep you full until your next meal.
• Endless variety: Fifteen different bases, vegetables, and toppings mean you’ll never get bored of the same teriyaki flavour profile.
• Budget-conscious cooking: Using affordable chicken thighs or breasts and pantry staples keeps your grocery bill low while eating well.
• Freezer-friendly options: Several bowls in this list can be frozen for up to three months, giving you a backup meal for busy days.

1. Classic Brown Rice & Broccoli Bowl

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This is the foundational bowl that proves simplicity wins. Tender, glazed chicken sits atop nutty brown rice with steamed broccoli, offering a satisfying chew in every bite. The fibre-rich rice and crisp greens balance the rich teriyaki sauce beautifully.

Ingredients

• 200g cooked brown rice
• 150g grilled teriyaki chicken breast, sliced
• 100g steamed broccoli florets
• 2 tbsp homemade teriyaki sauce (soy sauce, honey, ginger, garlic, cornflour)
• 1 tsp sesame seeds for garnish

Instructions

1. Cook the brown rice according to package instructions and allow it to cool completely before assembling.
2. Grill the chicken breast over medium-high heat for 6 minutes per side until the internal temperature reaches 74°C, then slice thinly.
3. Steam the broccoli florets for 3 minutes until bright green and tender-crisp, then plunge into ice water to stop cooking.
4. Divide the rice, chicken, and broccoli evenly between meal prep containers and drizzle each with 2 tablespoons of teriyaki sauce.
5. Top with sesame seeds and seal the containers; refrigerate for up to 4 days.

Quick tip: Keep the sauce separate until you’re ready to eat to prevent the rice from becoming soggy.

2. Quinoa & Edamame Power Bowl

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Swapping rice for quinoa boosts the protein content even further, while edamame adds a pop of green and a buttery texture. The fluffy quinoa absorbs the teriyaki glaze without turning mushy, making it a sturdy base for meal prep.

Ingredients

• 180g cooked quinoa
• 150g diced teriyaki chicken thigh
• 100g shelled edamame, thawed
• 60g shredded carrot
• 1 tbsp rice vinegar

Instructions

1. Rinse the quinoa and cook it in vegetable stock for 15 minutes until fluffy, then fluff with a fork and cool.
2. Pan-fry diced chicken thigh over medium heat for 8 minutes, turning occasionally, until golden and cooked through.
3. Toss the thawed edamame and shredded carrot with rice vinegar for a quick, bright slaw.
4. Layer the quinoa, chicken, and edamame slaw into containers and drizzle with teriyaki sauce.
5. Garnish with a sprinkle of furikake or black sesame seeds before sealing.

Quick tip: Cook a large batch of quinoa on Sunday and use it for multiple bowls throughout the week.

3. Sticky Chicken & Sweet Potato Mash Bowl

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The natural sweetness of roasted sweet potato mash pairs beautifully with the sticky, salty teriyaki glaze. This bowl feels like a comforting Sunday roast but is perfectly portioned for weekday lunches.

Ingredients

• 200g roasted sweet potato mash
• 150g teriyaki chicken thigh fillet
• 80g steamed green beans
• 1 tbsp chopped spring onions
• 1 tsp chilli flakes (optional)

Instructions

1. Roast peeled sweet potato chunks at 200°C for 30 minutes until soft, then mash with a fork and a splash of unsweetened almond milk.
2. Grill the chicken thigh fillet for 5 minutes per side until charred and sticky, then rest for 3 minutes before slicing.
3. Steam the green beans for 2 minutes until tender but still vibrant.
4. Spoon the sweet potato mash into the base of each container and arrange the chicken and beans on top.
5. Garnish with spring onions and chilli flakes, then seal and refrigerate.

Quick tip: Make extra sweet potato mash — it also freezes well for up to 3 months.

4. Crispy Tofu & Teriyaki Chicken Duo Bowl

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This bowl doubles down on protein by pairing chicken with crispy baked tofu cubes. The contrast of textures — crunchy tofu, tender chicken, and fluffy jasmine rice — makes every bite interesting.

Ingredients

• 150g cooked jasmine rice
• 100g teriyaki chicken strips
• 100g extra-firm tofu, cubed and baked
• 80g snap peas, halved
• 1 tbsp soy sauce for tofu

Instructions

1. Press the tofu for 20 minutes to remove excess water, then cube and toss with soy sauce and a teaspoon of cornflour.
2. Bake the tofu cubes at 200°C for 25 minutes, flipping halfway, until golden and crisp.
3. Cook the chicken strips in a hot pan with a splash of teriyaki sauce for 5 minutes until caramelised.
4. Divide the jasmine rice, chicken, tofu, and snap peas evenly into containers.
5. Drizzle any remaining teriyaki sauce over the top and refrigerate for up to 4 days.

Quick tip: For extra crispy tofu, toss the cubes in a little cornflour before baking.

5. Teriyaki Chicken & Avocado Sushi Bowl

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All the flavour of a sushi roll without the rolling — this deconstructed bowl features sushi rice, creamy avocado, and nori strips. The teriyaki chicken adds a savoury punch that cuts through the richness of the avocado.

Ingredients

• 180g cooked sushi rice
• 150g diced teriyaki chicken
• ½ avocado, sliced
• 2 tbsp shredded nori
• 1 tbsp pickled ginger

Instructions

1. Season the warm sushi rice with a mixture of rice vinegar and a pinch of sugar, then cool to room temperature.
2. Dice the cooked teriyaki chicken into bite-sized pieces and set aside.
3. Slice the avocado just before assembling to prevent browning, and toss it with a little lemon juice.
4. Layer the sushi rice in the container, then add the chicken, avocado, and nori shreds.
5. Add a small portion of pickled ginger on the side and seal the container; consume within 2 days for best avocado texture.

Quick tip: Keep the avocado separate and add it fresh on the day you eat the bowl.

6. Teriyaki Chicken & Black Bean Bowl

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This fusion bowl brings together Asian teriyaki flavours with the hearty texture of black beans and corn. It’s a fibre powerhouse that keeps you full for hours, and the chicken stays juicy thanks to the moist bean base.

Ingredients

• 150g cooked brown rice
• 150g diced teriyaki chicken
• 100g canned black beans, drained and rinsed
• 60g sweetcorn kernels
• 1 lime wedge for serving

Instructions

1. Rinse the black beans and sweetcorn under cold water and drain thoroughly.
2. Dice the cooked chicken into small cubes and toss with extra teriyaki glaze.
3. Layer the brown rice at the bottom of each container, then add the black beans and sweetcorn.
4. Place the chicken on top and squeeze a lime wedge over each bowl before sealing.
5. Refrigerate for up to 5 days; the beans keep the chicken moist during storage.

Quick tip: Add a pinch of cumin to the beans for an extra layer of warmth that complements the teriyaki.

7. Noodle Bowl with Spiralised Carrot & Cucumber

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Thick udon noodles provide a chewy base that holds onto the glossy teriyaki sauce wonderfully. Paired with fresh spiralised carrot and cucumber ribbons, this bowl is both cooling and satisfying.

Ingredients

• 180g cooked udon noodles
• 150g teriyaki chicken strips
• 60g spiralised carrot
• 60g spiralised cucumber
• 1 tbsp soy sauce

Instructions

1. Cook the udon noodles according to package directions, then rinse under cold water to stop them sticking.
2. Spiralise the carrot and cucumber into long ribbons and pat dry with kitchen paper.
3. Slice the cooked chicken into thin strips and toss with a tablespoon of warm teriyaki sauce.
4. Divide the noodles between containers, then top with the vegetable ribbons and chicken strips.
5. Drizzle with a little extra soy sauce and seal; consume within 3 days for best texture.

Quick tip: Toss the noodles with a teaspoon of sesame oil before storing to prevent them from clumping together.

8. Zucchini Noodle & Sesame Bowl

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For a low-carb option that doesn’t skimp on volume, zucchini noodles are the hero here. The tender, spiralised courgette mimics pasta while the teriyaki chicken and a drizzle of sesame oil create a light yet satisfying meal.

Ingredients

• 2 medium courgettes, spiralised
• 150g sliced teriyaki chicken breast
• 1 tbsp toasted sesame oil
• 50g shredded red cabbage
• 1 tbsp sesame seeds

Instructions

1. Spiralise the courgettes into noodles and pat them dry with kitchen paper to remove excess moisture.
2. Heat a non-stick pan over medium-high heat and sauté the courgette noodles for 2 minutes until just warmed through.
3. Toss the noodles with toasted sesame oil and divide into meal prep containers.
4. Top with sliced teriyaki chicken and shredded red cabbage for crunch.
5. Finish with a sprinkle of sesame seeds and refrigerate for up to 3 days.

Quick tip: Avoid overcooking the zucchini noodles — they release water and turn the bowl watery if reheated too long.

9. Cauliflower Rice & Asian Slaw Bowl

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A lower-carb base of cauliflower rice absorbs the teriyaki sauce without weighing you down. The crunchy Asian slaw — made with cabbage, carrot, and a light sesame dressing — adds freshness and a satisfying bite.

Ingredients

• 200g cauliflower rice
• 150g shredded teriyaki chicken
• 80g coleslaw mix (cabbage and carrot)
• 1 tbsp sesame dressing
• 1 tbsp chopped coriander

Instructions

1. Sauté the cauliflower rice in a dry pan over medium heat for 5 minutes until tender and slightly golden.
2. Shred the cooked teriyaki chicken using two forks and toss with a tablespoon of extra sauce.
3. Mix the coleslaw mix with the sesame dressing until evenly coated.
4. Assemble the bowls with cauliflower rice, shredded chicken, and dressed slaw.
5. Sprinkle fresh coriander on top and refrigerate for up to 4 days.

Quick tip: Use frozen cauliflower rice to save prep time — just thaw and pat dry before sautéing.

10. Teriyaki Chicken & Roasted Veg Bowl

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Roasting brings out the natural sweetness in vegetables like bell peppers, courgettes, and red onion, which complements the savoury teriyaki glaze. This bowl is a colourful, nutrient-dense option that reheats beautifully.

Ingredients

• 150g
  

  High-Protein Teriyaki Chicken Meal Prep Bowls

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