Tasty Teriyaki Chicken Stir Fry Meal Prep Lunch Boxes are the easiest way to make sure you are ready for the work week ahead. Served with brown rice and grilled vegetables, it's a balanced meal!
It's Fridaaaaaaay and am I glad that this week is over. It started with nothing major going on and then exploded into a super crazy week! Which also happens to be the story of my life.
But I realized that we were so unprepared. I was trying to juggle between work, cleaning the house and trying to make sure I had something to eat for lunch every day. I don't know what its about working from home that you forget your own meals. I do that every.single.day.
And it's not a great feeling when you suddenly realize that you stomach is growling and you don't even have leftovers in the fridge. And all this in spite of the fact that I've been making these fun lunch boxes for the sister.
So I've decided to meal prep ahead. With these super yummy teriyaki chicken stir fry meal prep lunch boxes. Which took me exactly an hour to put together and I now have four lunch boxes ready!
I've been loving the whole teriyaki thing since I made this super quick teriyaki shrimp broccoli stir fry a while ago that you all loved so much! Which you can also use for these meal prep lunch boxes.
It's so easy to make your own teriyaki sauce at home with simple ingredients like soy sauce, honey, chilli flakes, ginger, garlic and some cornstarch. And that's why these teriyaki chicken stir fry meal prep lunch boxes are also clean eating with ingredients that you already have in your kitchen pantry.
Now if you've never done meal prep before, it's super simple to do.
How do I meal prep these teriyaki chicken stir-fry lunch boxes?
Being prepared or making meal prep lunch boxes is really easy. You basically triple or quadruple one serving size and get everything ready - the protein, veggies and carbs which in this case is saucy teriyaki chicken that has a finger licking sauce, roasted vegetables simply tossed in olive oil, salt and pepper and boiled brown rice. You can swap the rice for quinoa, noodles or anything else you like.
- I put the rice on to boil first while I prep my veggies because the rice takes the longest to cook
- Then I toss the veggies with olive oil, salt and pepper and put them into roast
- And finally I make the chicken because this chicken recipe really takes only 20-25 minutes if you've marinated it before hand
What containers can I use for meal prep lunch boxes?
This is super important because you need containers that are refrigerator/freezer safe and microwaveable. Because you will probably carry them to work and just pop them out of the fridge and into the microwave. I love these glass containers with lids. But if you don't like glass or want something lighter, these reusable containers are pretty great as well.
Have I got you excited about meal prep? Because there is more where that came from! I wish I could give you some kind of money back guarantee because that's how good these teriyaki chicken stir fry meal prep lunch boxes are.
More Meal Prep Ideas:
- Chipotle Chicken Meal Prep Lunch Bowls 4 Ways
- Easy Chicken Burrito Meal Prep Bowls (Gluten Free)
- Crispy Sesame Tofu with Zucchini Noodles (Vegetarian Meal Prep)
- Chicken Fajita Meal Prep Lunch Bowls with Cilantro Lime Quinoa
Teriyaki Chicken Stir-Fry Meal Prep Lunch Boxes
Equipment
- Oven
Ingredients
For the Chicken Teriyaki
- 500 grams Chicken Thighs cut into 1 inch pieces (skinless, boneless)
- 1 teaspoon Garlic Paste
- 1 tablespoon Oil
- ½ cup Soy sauce
- 3 Garlic Cloves chopped
- 1 inch Ginger piece chopped
- ¼ cup Honey
- 2 tablespoons Vinegar
- 1 teaspoon Chilli Flakes
- 1 ½ tablespoons Cornstarch
For the Roasted Vegetables and Rice
- 3 cups Mixed Vegetables diced ((Mushrooms, Bell Peppers, Zucchini, Broccoli))
- 3 tablespoons Olive Oil
- Salt and pepper to taste
- 2 cups Cooked Brown Rice
Instructions
- Preheat oven to 220C/425F. Toss the vegetables in olive oil, salt and pepper and place them on a baking tray. Roast for 20 minutes.
- To make the teriyaki chicken, marinate the chicken in garlic paste for 15 minutes.
- Add oil to a non stick pan, and add the chicken pieces to it. Cook the chicken pieces for 8-10 minutes.
- While the chicken is cooking, stir together soy sauce, chopped ginger garlic, honey, vinegar, chilli flakes, cornstarch and 1 ½ cups water in a bowl.
- Add the sauce to the pan and bring it to a quick boil while stirring continuously. Once the sauce starts thickening up, lower the flame and simmer for 2-3 minutes. Switch off the flame and set aside to cool slightly.
- Let everything come to room temperature before assembling the meal prep boxes. To assemble, divide the rice, roast vegetables and teriyaki chicken in each box. Sprinkle with sesame seeds, shut the lid and refrigerate. You can store these for up to 5 days.
Notes
- Note 1: Use 2 skinless chicken breasts instead of chicken thighs.
- Note 2: Cornstarch and cornflour are essentially the same thing, and they are used to thicken sauces. You can use either for this recipe, or use potato starch.
- You can add vegetables of your choice like zucchini, broccoli, mushroom, bell pepper, onions etc.,
- This dish can easily be made with readily available stir fry sauces as well. Directly use the packaged stir fry sauce in place of soy sauce, honey and rice vinegar. Add honey depending on your taste in accordance with the flavours of the stir fry sauce.
deb H says
Can you freeze these after putting them together, or should I just cut the recipe. I am trying to prep and eat better, but it is just me, and I cannot eat the same thing every day. I like variety. It may be a dumb question, and I am sorry in advance, but I am new to all of this Thanks
Richa says
Hey Deb, I've never tried freezing these so I can't really say. But you can probably cut the recipe in half if you prefer small portions.
Sara says
It’s the best meal prep i’ve done 😍
Richa says
Thanks Sara - so glad you liked it!
Elena says
Oh, this was divine. I was looking for something new for lunch and stumbled upon this recipe. I'm so glad I did! I wasn't sure what "garlic paste" was, so I just threw veggie oil, a ton of garlic, salt, pepper, and a little lemon juice in with the garlic.
And I meant to make rice but forgot, and I may or may not have drank the sauce when I was done eating... 😀
Richa says
Drank the sauce? I may have done that at times too 🤣 Garlic paste is just a ton of garlic that I grind to a paste and refrigerate or freeze. It makes prep really easy.
Victoria says
Can I use ground ginger instead? If so, about how much?
Richa says
If you mean ginger powder, I would suggest reducing the quantity to 3/4th because its more potent
Jessica Griffin says
Hi! Thanks for sharing the recipe. 🙂 I tried it last night and I must have waited 20 (30? I was prepping several things at once lol) minutes for the sauce to thicken, but it never did. Just cubes of chicken in Teriyaki water. Should I try reducing the water next time? Was it supposed to be 1.5 tablespoons......? Thanks!
Richa says
Hey Jessica - thanks for letting me know. That's really strange because the cornflour should thicken the sauce. I'll retest the recipe and let you know if you need to make any changes. Thanks for trying.
Lexi says
Hey I loved this ! But I did have to add extra corn starch to get it to thicken I waited 20 min too
Richa says
Thanks for your feedback Lexi, I'll retest the sauce and see if it needs any changes.
Laura says
Hello! thanks for this recipe. I have a question. How long do you microwave it for the reheat?? And how to prevent the rice from being dry due to reheat? Thanks!
Richa says
You can sprinkle half a teaspoon of water on the rice for reheating, so that it doesn't dry out
emma says
What size are your meal prep containers?
Richa says
The ones I use are 600 ml
Stephanie says
Hello! This looks delicious! One question - to marinate the chicken in the garlic paste, do I simply put 1 tsp of garlic in a bag with the 1lb of chicken?? The proportions seem off. Thanks!
Richa says
Hey Stephanie! I basically pound the garlic into a paste and then use it to marinate the chicken but you can easily use minced garlic and rub it all over the chicken.
Jane says
Do you have the macros on this meal?
Richa says
No I don't but you can easily input the ingredients into myfitnesspal and it'll throw up the nutritional information.
Brittany T. says
Can't wait to try this out next week! Can you provide clarification as to what you mean by "garlic paste"? Is this something that is store bought? Thanks!
Richa says
Hey Brittany, you can just use minced garlic here!
Beth says
Excellent recipe! Delicious and full of flavor! I rate it as an A+, and I will definitely make this again. Thank you! 😊
Richa says
Thanks a ton Beth!
Beth says
My pleasure! I'm looking forward to trying more of your recipes!
CHANTEL says
HOW MANY CALORIES?
Richa Gupta says
Hey Chantel, this teriyaki chicken stir fry has around 560 kcal and serves 4. Happy coking 🙂
Dustin says
So yummy! I can't wait to make it! This is brilliant and obviously, this picture of the recipe makes me hungry. I will bookmark this recipe and after making it I will share my cooking experience with you. Thanks, thanks a lot.
Richa says
Thanks Dustin!
Kylie says
Rice vinegar or??
Richa says
Rice Vinegar works best Kylie!
Best of Delhi says
Pictures are absolutely drooling and tempting. Great Photography!
And thank you for sharing the recipe.
richagupta says
Thanks!
dixya @food, pleasure, and health says
this is a fantastic idea for lunch. im going to try this next week!
richagupta says
Yay thanks!