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overhead shot of broccoli rice teriyaki chicken with fork in glass container
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5 from 1 vote

Broccoli Rice Teriyaki Chicken Meal Prep

Broccoli rice teriyaki chicken meal prep is a lower-carb and grain-free option that is ready in under 30 minutes! Perfect for lunches on the go or easy dinners.
Prep Time10 mins
Cook Time15 mins
Total Time25 mins
Course: Lunch
Cuisine: Japanese
Servings: 6
Calories: 330kcal


  • 2 tablespoons olive oil divided
  • 2 14 oz (397 g) bags of Mann's Broccoli & Sweet Potato Rice
  • salt & pepper
  • 2 lbs boneless skinless chicken breast (cut into bite-sized pieces)

Teriyaki Sauce

  • 5 tablespoons soy sauce (reduced sodium)
  • 3 tablespoons honey (or maple syrup)
  • 1 clove garlic minced
  • 2 teaspoons fresh ginger finely chopped (or ¼ teaspoon powdered ginger)
  • 1 teaspoon sesame oil
  • 1 tablespoon mirin
  • 3 tablespoons water
  • 2 teaspoons cornstarch


  • sesame seeds (optional)


  • Heat 1 tablespoon of oil in a large non stick pan over medium heat.
  • Add the Broccoli & Sweet Potato Rice. Sprinkle with salt and pepper to taste. 
  • Cook, stirring occasionally for 5-7 minutes, until slightly softened (but still with some bite to it). Divide evenly between 6 two cup capacity storage containers.
  • Add another 1 tablespoon olive oil to the pan. Add the chicken, sprinkle with more salt and pepper to taste.
  • While chicken is cooking, shake together the teriyaki sauce ingredients.
  • Cook chicken for 5-7 minutes, until cooked through and no pink remains in middle.
  • Once chicken is cooked through, give the teriyaki sauce another shake up, then drizzle over the chicken. Simmer for 1-2 minutes, until bubbly and thickened.
  • Remove pan from heat. Divide the chicken between the meal prep containers and drizzle with sauce from the pan.
  • Sprinkle with sesame seeds if desired.


  • Store in the fridge for up to 4 days.
  • This recipe may also be frozen for up to 1 month.

To serve

  • Heat in the microwave until steaming hot. Stir everything up in the sauce and enjoy!



Serving: 1lunch bowl | Calories: 330kcal | Carbohydrates: 27g | Protein: 38g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0g | Cholesterol: 91mg | Sodium: 975mg | Potassium: 565mg | Fiber: 5g | Sugar: 12g