Low Calorie Meal Prep Teriyaki Chicken with Cauliflower Rice – Healthy, Easy, and Flavor-Packed
This is the kind of meal prep that makes weekday eating feel effortless. Teriyaki chicken is sticky, savory, and satisfying, and pairing it with cauliflower rice keeps things light without losing volume. You get that takeout-style flavor with way fewer calories and more veggies.
It reheats beautifully, tastes great all week, and comes together with simple pantry staples. If you’re trying to eat healthier without feeling deprived, this one checks every box.
Low Calorie Meal Prep Teriyaki Chicken with Cauliflower Rice - Healthy, Easy, and Flavor-Packed
Ingredients
Method
- Prep the chicken: Trim and cut chicken into bite-size pieces. Pat dry and season lightly with salt and pepper.
- Make the sauce: In a bowl, whisk soy sauce, rice vinegar, honey, water, garlic, ginger, and sesame oil (if using). In a separate cup, stir cornstarch with 1 tablespoon water to make a slurry. Set both aside.
- Sear the chicken: Heat a large skillet over medium-high. Add 1 teaspoon oil. Cook chicken in a single layer, stirring occasionally, until browned and just cooked through, 5–7 minutes. Work in batches if needed to avoid steaming.
- Add the sauce: Reduce heat to medium. Pour in the sauce and simmer 1–2 minutes. Stir in the cornstarch slurry and cook until glossy and thick, about 1–2 minutes more. If too thick, add a splash of water. Taste and adjust salt, honey, or vinegar.
- Cook the veggies (optional): If using broccoli or peppers, sauté them in a separate pan with a little oil and salt until crisp-tender, 3–5 minutes. You can also steam broccoli in the microwave to save time.
- Make the cauliflower rice: Heat a large skillet over medium with 1 teaspoon oil. Add cauliflower rice, a pinch of salt, and cook, stirring often, until tender with a little bite, 5–7 minutes. Avoid overcooking to prevent mushiness.
- Assemble: Divide cauliflower rice into 4–5 meal prep containers. Top with teriyaki chicken and any veggies. Sprinkle with green onions and sesame seeds. Add red pepper flakes if you like heat.
- Cool before sealing: Let containers cool uncovered for 10–15 minutes, then seal and refrigerate.
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Get Your Program TodayWhat Makes This Recipe So Good
- Low calorie, high satisfaction: Cauliflower rice cuts down calories but keeps portions generous and filling.
- Meal prep friendly: The chicken and sauce hold up well for 4 days, and the flavors deepen over time.
- Balanced macros: Lean protein, lots of fiber, and smart carbs if you add a little brown rice or veggies on the side.
- Simple ingredients: Mostly pantry staples—soy sauce, garlic, ginger, and a touch of honey.
- Fast to cook: About 30–35 minutes start to finish, even faster if you use pre-riced cauliflower.
Shopping List
- Chicken: 1.5–2 pounds boneless, skinless chicken breasts or thighs (thighs are juicier; breasts are leaner)
- Cauliflower rice: 6–8 cups (fresh or frozen)
- Soy sauce or tamari: Low-sodium preferred (1/3 cup)
- Rice vinegar: 2 tablespoons
- Honey or maple syrup: 1.5–2 tablespoons
- Garlic: 3–4 cloves, minced
- Fresh ginger: 1 tablespoon, grated (or 1 teaspoon ground)
- Cornstarch: 2 teaspoons (for thickening)
- Water: 1/2 cup (for the sauce)
- Sesame oil: 1 teaspoon (optional, for flavor)
- Neutral oil: 1–2 teaspoons for cooking (avocado or olive oil)
- Green onions: 3–4, sliced
- Sesame seeds: 1 tablespoon (optional garnish)
- Vegetables (optional but recommended): Broccoli florets, bell peppers, or snap peas
- Red pepper flakes or sriracha: Optional for heat
How to Make It
- Prep the chicken: Trim and cut chicken into bite-size pieces. Pat dry and season lightly with salt and pepper.
- Make the sauce: In a bowl, whisk soy sauce, rice vinegar, honey, water, garlic, ginger, and sesame oil (if using).
In a separate cup, stir cornstarch with 1 tablespoon water to make a slurry. Set both aside.
- Sear the chicken: Heat a large skillet over medium-high. Add 1 teaspoon oil.
Cook chicken in a single layer, stirring occasionally, until browned and just cooked through, 5–7 minutes. Work in batches if needed to avoid steaming.
- Add the sauce: Reduce heat to medium. Pour in the sauce and simmer 1–2 minutes.
Stir in the cornstarch slurry and cook until glossy and thick, about 1–2 minutes more. If too thick, add a splash of water. Taste and adjust salt, honey, or vinegar.
- Cook the veggies (optional): If using broccoli or peppers, sauté them in a separate pan with a little oil and salt until crisp-tender, 3–5 minutes.
You can also steam broccoli in the microwave to save time.
- Make the cauliflower rice: Heat a large skillet over medium with 1 teaspoon oil. Add cauliflower rice, a pinch of salt, and cook, stirring often, until tender with a little bite, 5–7 minutes. Avoid overcooking to prevent mushiness.
- Assemble: Divide cauliflower rice into 4–5 meal prep containers.
Top with teriyaki chicken and any veggies. Sprinkle with green onions and sesame seeds. Add red pepper flakes if you like heat.
- Cool before sealing: Let containers cool uncovered for 10–15 minutes, then seal and refrigerate.
How to Store
- Refrigerator: Store in airtight containers for up to 4 days.
- Freezer: Freeze for up to 2 months.
Thaw overnight in the fridge before reheating.
- Reheat: Microwave in 60–90 second bursts, stirring between, until hot. Add a splash of water if the sauce thickens too much.
- Keep toppings fresh: Add fresh green onions and sesame seeds after reheating for the best texture.
Health Benefits
- Lower calorie density: Cauliflower rice provides volume with fewer calories, which helps with portion control and satiety.
- High in protein: Lean chicken supports muscle maintenance and helps keep you full.
- Fiber and micronutrients: Cauliflower and veggies add fiber, vitamin C, vitamin K, and antioxidants.
- Balanced blood sugar: A protein-forward meal with non-starchy vegetables can help reduce energy crashes.
- Lower sodium option: Using low-sodium soy sauce keeps salt in check without losing flavor.
Pitfalls to Watch Out For
- Overcooking cauliflower rice: It can go mushy fast. Cook just until tender and remove from heat.
- Watery sauce: Don’t skip the cornstarch slurry.
Simmer until the sauce thickens and clings to the chicken.
- Too salty: Use low-sodium soy sauce and taste before salting the chicken. Adjust with water or a splash more vinegar if needed.
- Chicken drying out: Cut chicken evenly and avoid overcooking. Thighs are more forgiving than breasts.
- Skipping the cool-down: Sealing hot food traps steam and causes sogginess.
Let it cool briefly first.
Recipe Variations
- Extra-lean: Use chicken breast and reduce honey to 1 tablespoon. Add more vinegar for brightness.
- Gluten-free: Use tamari or coconut aminos instead of soy sauce. Check labels on cornstarch.
- Spicy teriyaki: Add sriracha or gochujang to the sauce, or sprinkle red pepper flakes on top.
- High-veggie: Stir in shredded carrots, snow peas, or zucchini noodles for extra volume.
- Pineapple twist: Add 1/2 cup pineapple chunks to the pan for sweet-tart flavor without much extra work.
- Air fryer chicken: Air fry seasoned chicken pieces at 400°F (205°C) for 8–10 minutes, then toss in the cooked sauce.
- Half-and-half rice: Mix cauliflower rice with a little cooked brown rice or quinoa for a moderate-carb option.
Can I make this with frozen cauliflower rice?
Yes.
Use it straight from the freezer. Cook over medium heat, break up clumps, and let excess moisture evaporate. Don’t cover the pan.
How many calories are in a serving?
It varies by portion and ingredients, but a typical meal with chicken, sauce, and cauliflower rice is roughly 350–450 calories.
Using chicken breast and less honey brings it to the lower end.
Can I use store-bought teriyaki sauce?
You can, but check the label. Many are high in sugar and sodium. If you use one, thin it with water and add fresh garlic and ginger to brighten it up.
What’s the best way to thicken the sauce without cornstarch?
Use arrowroot powder in the same amount, or simmer longer to reduce.
Arrowroot thickens at slightly lower heat, so remove from high heat once it thickens.
How long does it keep in the fridge?
Up to 4 days. If you need more time, freeze the portions and thaw as needed.
Can I make it vegetarian?
Yes. Swap chicken for extra-firm tofu or tempeh.
Press tofu well, pan-sear until golden, then coat with the sauce.
Final Thoughts
Low calorie meal prep doesn’t have to be bland. This teriyaki chicken with cauliflower rice is flavorful, filling, and easy to customize. With a handful of pantry staples and a few smart steps, you’ll have a week’s worth of meals that taste like takeout without the heavy calories.
Keep it simple, adjust the sweetness and salt to your taste, and enjoy a meal that fits your goals and your schedule.
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