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High Protein Teriyaki Steak Meal Prep Bowls – Easy, Satisfying, and Weeknight-Ready

Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings

Ingredients
  

  • Steak: 1.5 to 2 pounds flank steak, sirloin, or top round, thinly sliced against the grain
  • Rice or grain: 4 cups cooked jasmine rice, brown rice, or quinoa
  • Vegetables: 3 cups broccoli florets, 2 bell peppers (sliced), 1 cup snap peas or green beans, 2 carrots (thinly sliced)
  • Aromatics: 4 garlic cloves (minced), 1 tablespoon fresh ginger (grated)
  • Teriyaki sauce: 1/2 cup low-sodium soy sauce or tamari
  • 1/3 cup water
  • 3 tablespoons honey or maple syrup
  • 2 tablespoons rice vinegar
  • 1 tablespoon toasted sesame oil
  • 1 to 2 teaspoons sriracha or chili paste (optional)
  • 1 tablespoon cornstarch mixed with 2 tablespoons water (slurry)
  • Cooking oil: 1 to 2 tablespoons avocado or olive oil
  • Garnishes: Sesame seeds, sliced green onions, lime wedges (optional)
  • Salt and pepper: To taste

Method
 

  1. Cook your base: Make your rice or grain according to package directions. Fluff and set aside. For extra flavor, season cooked rice with a pinch of salt and a drizzle of sesame oil.
  2. Mix the sauce: In a bowl, whisk soy sauce, water, honey, rice vinegar, sesame oil, ginger, garlic, and sriracha if using. In a separate small cup, stir together the cornstarch and water to form a slurry. Set both aside.
  3. Prep the steak: Pat steak dry and slice thinly against the grain. Season lightly with salt and pepper. If you have time, toss with 1 to 2 tablespoons of the teriyaki sauce to marinate while you prep the vegetables.
  4. Stir-fry the vegetables: Heat 1 tablespoon oil in a large skillet or wok over medium-high heat. Add broccoli, bell peppers, snap peas, and carrots. Stir-fry 4 to 6 minutes until crisp-tender. Season with a pinch of salt. Transfer to a plate.
  5. Sear the steak: Add another 1/2 to 1 tablespoon oil to the pan if needed. Increase heat to high. Add steak in a single layer without crowding (work in batches). Sear 1 to 2 minutes per side until browned and just cooked through. Remove to a plate.
  6. Thicken the sauce: Lower heat to medium. Pour the teriyaki sauce into the pan and bring to a simmer. Stir in the cornstarch slurry and cook 1 to 2 minutes until glossy and slightly thickened.
  7. Combine: Return steak to the pan and toss to coat in the sauce. If you like extra saucy bowls, add a splash of water and simmer briefly. Taste and adjust with more honey for sweetness or vinegar for brightness.
  8. Assemble bowls: Divide rice among 4 to 5 meal prep containers. Top with steak and sauce, then add vegetables. Finish with sesame seeds, green onions, and a squeeze of lime if you like.
  9. Cool and store: Let bowls cool uncovered for 15 to 20 minutes, then seal and refrigerate.