Description
These Teriyaki Chicken Lunch Boxes are a delicious, balanced meal prep option featuring tender teriyaki chicken, roasted vegetables, and brown rice. They’re perfect for quick, healthy lunches throughout the week and can be made in under an hour.
Ingredients
Scale
- 500g Chicken Thighs (boneless, skinless): for juicy, protein-rich bites
- 1 tsp Garlic Paste: adds depth to the marinade
- 1 tbsp Oil: used for sautéing the chicken
- 1/2 cup Soy Sauce: the base for the teriyaki flavor
- 3 Garlic Cloves, chopped: enhances the sauce with robust aroma
- 1 inch Ginger, chopped: adds a fresh, spicy kick
- 1/4 cup Honey: balances the saltiness with sweetness
- 2 tbsp Vinegar: adds tanginess and balances flavor
- 1 tsp Chilli Flakes: provides a touch of heat
- 1 1/2 tbsp Cornstarch: thickens the teriyaki sauce
- 3 cups Mixed Vegetables (Zucchini, Bell Peppers, Broccoli, Mushrooms): adds fiber, color, and texture
- 3 tbsp Olive Oil: used for roasting vegetables
- Salt and Pepper to taste: basic seasoning for vegetables
- 2 cups Cooked Brown Rice: hearty and nutritious base
Instructions
- Boil the brown rice and set it aside to cool once cooked.
- Preheat oven to 220°C (425°F). Toss the mixed vegetables with olive oil, salt, and pepper. Roast for 20 minutes until tender.
- Marinate chicken thighs in garlic paste for at least 15 minutes.
- Heat oil in a non-stick pan and cook the chicken pieces for 8–10 minutes until lightly browned and cooked through.
- In a bowl, mix soy sauce, honey, vinegar, chopped garlic and ginger, chilli flakes, cornstarch, and 1.5 cups water.
- Pour the sauce into the pan with chicken, stir continuously, and bring to a boil until it thickens. Simmer for 2–3 minutes, then remove from heat.
- Let all components cool to room temperature before assembling the lunch boxes.
- Divide rice, vegetables, and teriyaki chicken into 4 containers. Optionally sprinkle with sesame seeds.
- Seal the containers and refrigerate for up to 5 days.
Notes
- You can substitute chicken thighs with chicken breasts for a leaner option.
- Use tamari for a gluten-free version of this dish.
- Replace brown rice with quinoa or cauliflower rice for variety.
- Freeze only the chicken and rice if storing long-term — roast fresh veggies later for best texture.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Meal Prep
- Method: Stir Fry & Roast
- Cuisine: Asian-Inspired
Nutrition
- Serving Size: 1 lunch box
- Calories: 695 kcal
- Sugar: 18 g
- Sodium: 1792 mg
- Fat: 36 g
- Saturated Fat: 8 g
- Unsaturated Fat: 26 g
- Trans Fat: 0 g
- Carbohydrates: 65 g
- Fiber: 8 g
- Protein: 30 g
- Cholesterol: 123 mg
Keywords: Teriyaki Chicken Lunch Boxes, meal prep, chicken meal prep, healthy lunch, teriyaki chicken recipe, roasted vegetables, brown rice meal prep