Layered with brown rice, stir-fried veggies, and tender chicken covered in a homemade sauce, these teriyaki chicken and rice bowls are full of flavor. Not to mention, they are easy to make and high in protein, making them perfect for a healthy weeknight dinner.
If you’ve been around here long enough, you’ll know I’m all about quick and easy recipes. I want my meals to be delicious AND nutritious, but I don’t want to spend hours in the kitchen or run around the grocery store looking for fancy ingredients. Fortunately, with a few pantry staples, you can create a meal that meets all of those requirements.
This healthy teriyaki chicken rice bowl recipe uses simple ingredients to make a delicious homemade teriyaki sauce that infuses humble grilled chicken with Asian flavor with minimal effort. If you ask me, this recipe is the perfect addition to your weeknight dinner repertoire and something the whole family can enjoy.
Why You’ll Love Them
- High in Protein – The combination of chicken and brown rice gives these bowls over 30 grams of protein per serving.
- Full of Veggies – These teriyaki chicken bowls are loaded with fiber.
- Keep Well – They keep well in the fridge and freezer, making them a great meal prep idea.
Ingredients + Substitutions
- Chicken – To add some protein. The recipe calls for chicken thighs, but chicken breasts will also work well. You can also use leftover chicken if preferred. See the notes section of the recipe card for details.
- Rice – To add some complex carbohydrates. The recipe calls for brown rice to add some fiber, but any white or brown rice will work well. See the notes section of the recipe card for details.
- Sesame Oil – To add some healthy fats. Olive oil will also work well.
- Soy Sauce – To make the homemade teriyaki sauce. You can use regular or low-sodium soy sauce.
- Vinegar – To add some acidity to the sauce. The recipe calls for rice vinegar, but apple cider vinegar or white wine vinegar would also work well.
- Brown Sugar – To add a hit of sweetness to the teriyaki sauce. You can use light or dark brown sugar, and honey or maple syrup would also work well. See the notes section of the recipe card for details.
- Cornstarch – To thicken the teriyaki sauce.
- Garlic– To flavor the sauce. The recipe calls for garlic powder, but garlic cloves will also work well. See the notes section of the recipe card for details.
- Ginger – To flavor the sauce. The recipe calls for ground ginger, but fresh ginger will also work well. See the notes section of the recipe card for details.
- Fresh Veggies – To add some fiber and micronutrients. The recipe calls for broccoli, green beans, and bell peppers, but you can use any fresh or frozen veggies you like.
Dietary Adaptions
To Make them Gluten-Free: Use certified gluten-free soy sauce, tamari, or coconut aminos.
To Make them Dairy-Free: No adaptations are needed; this recipe is dairy-free.
Red’s Nutrition Tip
While the teriyaki marinade does contain some added sugar, it contains a mere 4 grams per serving. Not to mention, these bowls are loaded with protein and fiber, which help to mitigate any negative blood sugar effect.
Serving Suggestions
The teriyaki chicken bowl recipe is a balanced meal with protein, carbohydrates, fiber, and fat. They can be enjoyed as is or adapted to suit your personal calorie or macro needs. For example:
- To make them higher in protein, add another 1/2 pound of chicken thighs to the recipe and make an additional 1/2 serving of teriyaki sauce.
- To make them lower in fat, swap the chicken thighs for chicken breasts.
- To make them low-carb, swap the brown rice for cauliflower rice.
- To add more flavor, add some crushed red pepper flakes to the sauce and/or fresh pineapple to the stir-fried vegetables.
Storage + Reheating
To Refrigerate: Allow the chicken teriyaki rice bowls to cool completely and store them in an airtight container in the fridge for up to 4 days.
To Freeze: Once cooled, transfer the teriyaki chicken, rice, and vegetables to airtight container(s) and store in the freezer for up to 3 months.
To Reheat: Allow the chicken, rice, and vegetables to thaw completely, then reheat in the oven for 2-3 minutes.
More Chicken Bowls:
- Spicy Gochujang Chicken Bowls
- Peanut Chicken Bowls
- Hot Honey Chicken Bowls
- Chicken Spring Roll Bowls
Teriyaki Chicken and Rice Bowls
Loaded with 31 grams of protein and 5 grams of fiber, these teriyaki chicken and rice bowls are perfect for a healthy weeknight dinner.
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Prep Time: 10 minutes -
Cook Time: 45 minutes
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Total Time: 55 minutes
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Yield: 4 servings 1x
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Category: Dinner
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Method: Stovetop
Prep Time:
Yield:
Category:
Method:Ingredients
Teriyaki Sauce:
- 1/4 cup soy sauce
- 1 teaspoon rice vinegar
- 2 tablespoons brown sugar, or honey
- 1 tablespoon cornstarch
- 1/2 teaspoon ground ginger
- 1/2 teaspoon garlic powder
- 1 pinch red pepper flakes (optional)
Chicken:
- 1 tablespoon sesame oil
- 1 pound chicken thighs, boneless, skinless
Bowls:
- 1 1/2 cups brown rice
- 2 cups broccoli florets
- 1 cup green beans, cut into 1-inch pieces
- 1 red bell pepper, seeded and cut into thin strips
- 2 green onions, sliced, green and white parts separated
- Sesame seeds, to serve
Instructions
- In a large pot, combine the brown rice with 3 cups of water and a pinch of salt. Bring to a boil, then reduce to a simmer, and allow to cook covered for 45 minutes, or as per package directions, until it can be fluffed with a fork.
- In a medium bowl, add the teriyaki sauce ingredients: soy sauce, brown sugar, rice vinegar, cornstarch, ground ginger, garlic powder, and red pepper flakes, and whisk until well combined. Set aside.
- In a large skillet or pan on medium-high heat, warm the sesame oil, then add the chicken thighs and cook for 4-5 minutes or until golden brown, then flip and continue cooking for an additional 3-4 minutes, until mostly cooked through.
- When the chicken thighs are almost done cooking, pour the teriyaki sauce into the pan, covering the chicken thighs, and continue cooking for 1-2 minutes until the chicken is cooked through to an internal temperature of 165°F and the sauce has thickened.
- Once cooked, flip the chicken in the teriyaki sauce to coat it on all sides, then remove the chicken from the pan and place it on a cutting board to rest. Once rested, slice the chicken thighs into thin strips.
- In the same pan on medium heat, add the broccoli florets, chopped green beans, and sliced red bell pepper, along with 1-2 tablespoons of water, and stir-fry, stirring frequently to combine in the leftover teriyaki sauce, until the veggies are slightly tender. Remove from the heat.
- Once everything is ready, assemble the bowls with a layer of cooked rice, then top with stir-fried veggies and sliced chicken thighs, and finish with a sprinkle of sliced green onions and sesame seeds.
- Any leftover rice, chicken, and veggies can be cooled and stored in an airtight container in the fridge for up to 4 days or in the freezer for up to 3 months.
Notes
To Use White Rice: Swap the brown rice for equal parts white rice in step #1 and reduce the cooking time to 15 minutes.
To Use Chicken Breasts: Swap the chicken thighs for 1 pound of boneless, skinless chicken breasts in step #3 and increase the cooking time by 1-2 minutes per side.
To Use Leftover Chicken: Omit the chicken thighs and use 1 pound of shredded/chopped leftover chicken instead. Skip step #3 and add it in step #4 and stir to combine with the sauce ingredients and ensure it’s heated through.
To Use Honey or Maple Syrup: Swap the brown sugar for 1 tablespoon of honey or maple syrup in step #2.
To Use Garlic Cloves: Swap the garlic powder for 2 cloves of fresh garlic, minced, in step #2.
To Use Fresh Ginger: Swap the ginger powder for 1 inch of ginger root, peeled and minced, in step #2.
To Use Frozen Veggies: Swap the broccoli, green beans, and red bell pepper for 4 cups of frozen stir-fry veggies in step #6 and increase the cooking time as needed.
Nutrition
- Serving Size: 1 serving
- Calories: 500 calories
- Sugar: 8 grams
- Fat: 10 grams
- Carbohydrates: 70 grams
- Fiber: 5 grams
- Protein: 31 grams
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