Teriyaki Chicken Rice Bowl (Healthy!) – Simple, Balanced, and Flavor-Packed
This teriyaki chicken rice bowl brings together juicy chicken, glossy sauce, and crisp veggies over fluffy rice—without the heavy feeling afterward. It’s fast enough for a weeknight and balanced enough to feel good about. You’ll make a light, homemade teriyaki sauce that isn’t cloyingly sweet, and you can build each bowl to match your taste.
Think takeout vibes, but fresher, cleaner, and easier on your wallet. Once you try it, it might become your go-to “I need something good, now” dinner.
Ingredients
Method
- Cook the rice: Prepare brown rice according to package directions. Fluff and keep warm. For a lighter option, steam cauliflower rice and season lightly with salt.
- Mix the sauce: In a small bowl, whisk soy sauce, maple or honey, rice vinegar, sesame oil, garlic, and ginger. In a separate cup, stir cornstarch with water to make a slurry. Set both aside.
- Prep the chicken: Trim excess fat and cut chicken into bite-size pieces. Pat dry and season lightly with salt and pepper.
- Sear the chicken: Heat oil in a large skillet over medium-high heat. Add chicken in a single layer and cook 5–7 minutes, stirring occasionally, until browned and just cooked through.
- Add the sauce: Pour the teriyaki base into the skillet with the chicken. Bring to a gentle simmer.
- Thicken: Stir the cornstarch slurry, then drizzle it in while stirring. Simmer 1–2 minutes until the sauce turns glossy and coats the chicken. If too thick, add a splash of water.
- Cook the veggies: In a second pan, sauté broccoli, bell pepper, snap peas, and carrots with a drizzle of oil and a pinch of salt for 3–5 minutes until crisp-tender. For extra flavor, add a splash of water to steam briefly at the end.
- Assemble the bowls: Divide rice among bowls. Top with teriyaki chicken and veggies. Spoon extra sauce over the top.
- Garnish: Finish with green onions, sesame seeds, and red pepper flakes if you like heat. A squeeze of lime brightens everything.
- Taste and adjust: If you want sweeter, add a tiny drizzle of honey. For salt, add a splash more soy sauce. Keep adjustments small.
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Get Your Program TodayWhy This Recipe Works
- Balanced sauce: A mix of low-sodium soy sauce, a touch of maple or honey, ginger, and garlic creates flavor without overshooting the sugar or sodium.
- Lean protein, high satisfaction: Skinless chicken thighs stay juicy, but chicken breast works too. You get protein that keeps you full.
- Veggie-forward: Quick-sautéed vegetables add crunch, color, and fiber, turning a simple bowl into a complete meal.
- Smart portion of carbs: Brown rice or cauliflower rice keeps the bowl light and nutrient-dense while still comforting.
- Meal-prep friendly: The components store well and reheat nicely without losing texture.
Shopping List
- Chicken: 1.5 pounds boneless, skinless chicken thighs (or chicken breast)
- Rice: 3 cups cooked brown rice (or jasmine rice, or cauliflower rice)
- Vegetables: 2 cups broccoli florets, 1 red bell pepper (sliced), 1 cup snap peas, 2 medium carrots (thinly sliced)
- Aromatics: 3 cloves garlic (minced), 1 tablespoon fresh ginger (grated)
- Teriyaki sauce base: 1/3 cup low-sodium soy sauce or tamari, 2–3 tablespoons maple syrup or honey, 2 tablespoons rice vinegar, 1 teaspoon sesame oil
- Slurry to thicken: 2 teaspoons cornstarch mixed with 2 tablespoons water
- Cooking: 1 tablespoon avocado oil or olive oil
- Garnishes: Sliced green onions, toasted sesame seeds, red pepper flakes (optional), lime wedges (optional)
- Optional add-ins: Edamame (shelled), shredded cabbage, mushrooms, or spinach
Instructions
- Cook the rice: Prepare brown rice according to package directions.
Fluff and keep warm. For a lighter option, steam cauliflower rice and season lightly with salt.
- Mix the sauce: In a small bowl, whisk soy sauce, maple or honey, rice vinegar, sesame oil, garlic, and ginger. In a separate cup, stir cornstarch with water to make a slurry.
Set both aside.
- Prep the chicken: Trim excess fat and cut chicken into bite-size pieces. Pat dry and season lightly with salt and pepper.
- Sear the chicken: Heat oil in a large skillet over medium-high heat. Add chicken in a single layer and cook 5–7 minutes, stirring occasionally, until browned and just cooked through.
- Add the sauce: Pour the teriyaki base into the skillet with the chicken.
Bring to a gentle simmer.
- Thicken: Stir the cornstarch slurry, then drizzle it in while stirring. Simmer 1–2 minutes until the sauce turns glossy and coats the chicken. If too thick, add a splash of water.
- Cook the veggies: In a second pan, sauté broccoli, bell pepper, snap peas, and carrots with a drizzle of oil and a pinch of salt for 3–5 minutes until crisp-tender.
For extra flavor, add a splash of water to steam briefly at the end.
- Assemble the bowls: Divide rice among bowls. Top with teriyaki chicken and veggies. Spoon extra sauce over the top.
- Garnish: Finish with green onions, sesame seeds, and red pepper flakes if you like heat.
A squeeze of lime brightens everything.
- Taste and adjust: If you want sweeter, add a tiny drizzle of honey. For salt, add a splash more soy sauce. Keep adjustments small.
Keeping It Fresh
- Meal prep: Store rice, chicken, and veggies in separate containers so textures stay intact.
Combine right before reheating.
- Fridge life: The chicken and rice keep 3–4 days in the fridge. Veggies are best within 3 days.
- Freezer tips: Freeze cooked chicken with sauce and rice in portioned containers for up to 2 months. Add fresh veggies after reheating for best crunch.
- Reheating: Microwave with a splash of water and cover to prevent drying.
Or warm gently on the stovetop.
Why This is Good for You
- High-quality protein: Chicken provides essential amino acids to support muscle and satiety.
- Fiber and micronutrients: Broccoli, peppers, peas, and carrots bring fiber, vitamin C, beta-carotene, and antioxidants.
- Smarter carbs: Brown rice offers whole-grain fiber. Cauliflower rice lowers calories and adds more veggies.
- Managed sodium and sugar: Using low-sodium soy sauce and a modest amount of natural sweetener keeps the sauce lighter than most bottled versions.
- Healthy fats: A small amount of sesame oil and cooking oil helps with nutrient absorption and flavor without heaviness.
Pitfalls to Watch Out For
- Over-thickening the sauce: Too much cornstarch makes it gloopy. Start with the listed amount and thin with water if needed.
- Overcooking the chicken: Dry chicken is a mood-killer.
Pull it as soon as it’s opaque and firm with clear juices.
- Soggy veggies: Cook vegetables briefly over medium-high heat. You want color and crunch, not mush.
- Too salty: Soy sauce varies. Taste as you go, and use low-sodium.
Add a squeeze of lime or splash of water if it skews salty.
- Rice clumps: Fluff rice after cooking. If chilled, microwave with a damp paper towel to revive it.
Alternatives
- Protein swaps: Use tofu (press and pan-sear), shrimp (cook quickly until pink), or salmon (sear and glaze lightly).
- Grain options: Try quinoa, farro, or cauliflower rice. Soba noodles also work if you want a noodle bowl.
- Vegetable mix-ins: Mushrooms, baby corn, bok choy, zucchini, or spinach all fit the teriyaki profile.
- Gluten-free: Use tamari or coconut aminos in place of soy sauce.
Confirm cornstarch is labeled gluten-free.
- Lower sugar: Cut sweetener to 1 tablespoon and add more ginger and a splash of orange juice for brightness.
- Spicy version: Add chili-garlic sauce or sriracha to the teriyaki base, or finish with gochugaru or red pepper flakes.
FAQ
Can I make the sauce ahead?
Yes. Mix the sauce base (without the cornstarch slurry) and keep it in the fridge for up to 5 days. Add the slurry and thicken when you cook the chicken.
Is chicken breast okay?
Absolutely.
It’s leaner and cooks fast. Just watch the timing and avoid overcooking to keep it tender.
How do I make it even lighter?
Use cauliflower rice, extra veggies, and chicken breast. Reduce sweetener to 1 tablespoon and add more vinegar and ginger for a bright, light sauce.
What if I don’t have rice vinegar?
Use apple cider vinegar or lime juice.
Start with a smaller amount and add to taste since they’re a bit sharper.
Can I use bottled teriyaki sauce?
You can, but many are high in sugar and sodium. If using, cut it with water and a splash of rice vinegar, and add fresh ginger and garlic for depth.
How do I keep tofu from falling apart?
Press it for 20–30 minutes, cut into cubes, toss with a little cornstarch, and pan-sear until golden before adding the sauce.
What vegetables work best for meal prep?
Broccoli, carrots, and snap peas hold up well. Bell peppers soften over time but still taste great.
Add quick-wilting greens like spinach right before serving.
Can I make this without cornstarch?
Yes. Simmer the sauce longer to reduce, or use arrowroot starch. If using arrowroot, add it off the heat to prevent a gummy texture.
Wrapping Up
This healthy teriyaki chicken rice bowl delivers big flavor with simple steps and everyday ingredients.
It’s flexible enough for whatever’s in your fridge and reliable enough for weekly rotation. Keep the sauce balanced, the veggies crisp, and the rice fluffy, and you’ll have a satisfying bowl that feels good to eat any night of the week.
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