If you’re looking for a simple yet delicious way to enjoy teriyaki chicken without spending hours in the kitchen, this oven-baked version is a game-changer. Tender, juicy chicken smothered in a rich, thick teriyaki sauce, paired with roasted vegetables and fluffy rice, makes this meal prep recipe a weekly favorite for busy lifestyles.
Unlike traditional stir-fry teriyaki recipes that require constant attention and multiple pots, this method keeps things straightforward. Everything cooks in the oven, giving you more time to prep other meals or relax while your dinner is coming together.
Whether you’re meal prepping for the week or simply want a fuss-free dinner, these Teriyaki Chicken Meal Prep Bowls deliver all the flavor with minimal effort.
Why Oven-Baked Teriyaki Chicken Works So Well
Most teriyaki chicken recipes are designed for stir-frying, which is delicious but comes with extra steps—think multiple dishes, constant stirring, and precise timing. Baking the chicken in the oven allows you to develop the same deep flavor while keeping your hands free to work on other meals.
The magic lies in the sauce. When baked, the cornstarch slurry mixed into the teriyaki sauce gives the sauce a jelly-like consistency that clings to each piece of chicken. This not only keeps the chicken moist but also creates a glossy, flavorful coating that makes every bite taste restaurant-worthy.
Using whole chicken breasts in the oven ensures they stay juicy. Once the chicken reaches 155°F, letting it rest allows the internal temperature to climb to 165°F, the perfect safe temperature for poultry. Investing in a simple digital meat thermometer is highly recommended—it’s a small tool that makes a huge difference in cooking perfect chicken.
How to Prepare Oven-Baked Teriyaki Chicken
Start by preparing the sauce. In an oven-proof dish, whisk together a cornstarch slurry (cornstarch and cold water) with low-sodium soy sauce, honey, mirin, fresh grated ginger, and minced garlic. Place the chicken breasts into the sauce and slide the dish into a preheated oven.
While the chicken is baking, you can prepare your vegetables and rice. This makes the process incredibly efficient and reduces overall cooking time. By cooking everything at once, you can ensure all components of the meal prep bowls are hot and ready simultaneously.
After baking, cut the chicken into bite-sized cubes and toss it back in the thickened teriyaki sauce. The sauce will coat each piece beautifully, creating a perfectly balanced meal with both protein and flavor.
Teriyaki Sauce Made Simple
There are two main ways to make teriyaki sauce: in the oven with the chicken or separately on the stovetop.
Oven Method:
Combine cornstarch, water, soy sauce, honey, mirin, ginger, and garlic in a baking dish. Add the chicken and bake. The cornstarch thickens as the chicken cooks, resulting in a sticky, jelly-like sauce that clings to every bite.
Stovetop Method:
Sauté garlic and ginger in a pan until fragrant. Add soy sauce, honey, and mirin, then bring to a gentle boil. Whisk in the cornstarch slurry and continue stirring until the sauce thickens. This method gives a silky consistency perfect for tossing with stir-fried chicken.
Both methods yield delicious results, but the oven method saves time and reduces cleanup, making it ideal for meal prep.
Best Sides for Teriyaki Chicken
Oven-roasted vegetables are the perfect companion to teriyaki chicken. Broccoli florets and sliced bell peppers roast beautifully alongside the chicken, requiring minimal seasoning thanks to the flavorful sauce. Simply toss with a little oil, salt, and pepper, and let the oven do the work.
Rice is the classic base for teriyaki chicken. White Jasmine or Basmati rice cooks quickly in an Instant Pot or on the stove, while brown rice takes slightly longer but adds extra fiber and a nutty flavor. Preparing your rice while the chicken and veggies roast ensures a perfectly timed meal.
By layering the rice, vegetables, and chicken in meal prep containers, you create a balanced, nutritious dish ready to eat throughout the week.
Meal Prep Tips
- Invest in a meat thermometer: Ensures chicken is cooked safely without overcooking.
- Prep vegetables ahead: Chop broccoli and peppers before starting the sauce to save time.
- Cook rice simultaneously: Using an Instant Pot or stovetop saves time and ensures all components are ready together.
- Store properly: Use airtight containers and refrigerate for up to 4 days to maintain freshness.
- Reheat carefully: Microwave in short intervals to keep chicken tender and avoid overcooking.
Oven-Baked Teriyaki Chicken Meal Prep Bowls
- Total Time: 35 min
Ingredients
- 1 Tbsp cornstarch
- 1 Tbsp cold water
- 1/2 cup low-sodium soy sauce
- 1/4 cup mirin
- 1-inch piece fresh ginger, grated
- 2 cloves garlic, minced
- 1/4 cup honey
- 2 chicken breasts (about 10 oz / 300g each)
- 1 cup Jasmine or Basmati rice
- 1 cup water (or more if cooking on stove)
- 4 cups broccoli florets
- 2 red bell peppers, sliced
- 1 Tbsp avocado oil
- Sea salt, to taste
- Freshly ground black pepper, to taste
- Sesame seeds, for garnish
- Sliced spring onions, for garnish
Instructions
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Preheat your oven to 400°F (200°C).
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In a small bowl, whisk together cornstarch and cold water until smooth.
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In an oven-safe baking dish, combine cornstarch slurry, soy sauce, mirin, grated ginger, garlic, and honey. Stir well.
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Place the chicken breasts into the sauce and bake for about 25 minutes, or until the internal temperature reaches 155°F (it will rise to 165°F during resting).
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While the chicken is baking, toss broccoli and bell pepper slices with avocado oil, salt, and pepper. Spread on a baking sheet and roast in the oven alongside the chicken for 15–20 minutes, depending on desired tenderness.
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Cook the rice in an Instant Pot or on the stovetop according to package instructions.
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Once the chicken is done, remove from the oven and let rest for 10 minutes. Slice into bite-sized pieces and return to the thickened teriyaki sauce. Toss to coat evenly.
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Assemble meal prep bowls by dividing rice, roasted vegetables, and teriyaki chicken evenly among 4 containers. Garnish with sesame seeds and sliced spring onions. Store in the fridge for up to 4 days.
Notes
- Chicken Temperature: Using a digital meat thermometer ensures the chicken is perfectly cooked and safe to eat.
- Vegetable Options: Swap broccoli and bell peppers with other quick-roasting vegetables like zucchini, carrots, or snap peas.
- Sauce Tips: The sauce thickens naturally during baking. Stir the chicken gently into the sauce after slicing to coat evenly.
- Meal Prep: Store in airtight containers and reheat in the microwave for 1–2 minutes until warmed through.
- Prep Time: 10 min
- Cook Time: 25 min
I’m a passionate home cook sharing easy, flavorful recipes inspired by my roots and travels — bringing a splash of joy and global taste to every family meal.
