Teriyaki Chicken Meal-Prep Bowls
Juicy seared chicken thighs glazed in a glossy sugar-free teriyaki sauce, with crisp-tender broccoli over garlicky cauliflower rice. Four lunches from one pan of chicken in about 35 minutes.
Nutrition per serving
1 bowl- Net carbs
- 8.2g
- Calories
- 350kcal
- Protein
- 40g
- Fat
- 16g
- Total carbs
- 19 g
- Fiber
- 4.7 g
Calculated from USDA FoodData Central values for each ingredient (optional ingredients excluded). Brands vary — check your labels if you track closely.
Ingredients
Teriyaki salmon bowls: Salmon fillets glazed in the same sticky sauce — richer, faster, and just as good cold the next day.
- Sear the salmon presentation-side down 4 minutes, flip, pour in the sauce and simmer 2–3 minutes, spooning it over the fillets, until they reach 145°F (63°C). Salmon bowls keep 3 days in the fridge.
Vegetarian (tofu): Crisp pan-fried tofu cubes soak up the teriyaki glaze for a meat-free meal-prep bowl.
- Pan-fry the tofu in the oil over medium-high heat 8–10 minutes, turning, until golden on most sides, then pour in the sauce and toss 1–2 minutes, until glazed.
- Teriyaki sauce
- Chicken
- Bowls
- Nice to have (optional)
- Teriyaki sauce
- Chicken
- Bowls
- Nice to have (optional)
- Teriyaki sauce
- Chicken
- Bowls
- Nice to have (optional)
Estimated cost $13.91 for 4 servings ($3.48 each) · how we estimate
Instructions
-
Whisk the tamari, water, allulose, rice vinegar, garlic, ginger and sesame oil in a small bowl. Sprinkle the xanthan gum over the surface while whisking hard so it doesn’t clump.
-
Pat the chicken dry and season lightly with the salt. Heat 1 tbsp oil in a large skillet over medium-high heat and cook the thighs 5–6 minutes per side, until well browned and 165°F (74°C) in the thickest part.
-
Lower the heat to medium, pour the sauce around the chicken and simmer 2–3 minutes, turning the thighs in the bubbling sauce, until it is thick and glossy and clings to the meat. Move the chicken to a board, rest 5 minutes and slice. Keep the extra sauce in the pan.
-
Meanwhile, steam the broccoli 4–5 minutes, until bright green and crisp-tender (or microwave it, covered, with 2 tbsp water for 3–4 minutes).
-
Heat the remaining 1 tbsp oil in a second skillet over medium-high heat. Add the riced cauliflower and minced garlic and cook 5–6 minutes, stirring, until tender but not mushy, and season with the salt. Our cauliflower rice guide has more tips.
-
Divide the rice, broccoli and sliced chicken among 4 bowls or containers, spoon over the extra sauce and scatter with green onions and sesame seeds.
Tips for success
-
Already have keto teriyaki sauce in the fridge? Use ⅔ cup of it in place of the sauce ingredients. - Allulose is what makes the glaze sticky and glossy like the real thing. Erythritol works but can turn gritty once the sauce cools.
- Thighs stay juicy after reheating; breast meat tends to dry out in meal-prep bowls.
Storage & meal prepMeal-prep friendly
- Keeps 4 days in the fridge
- Freezes up to 3 months
Reheat: Microwave with the lid ajar 2–2½ minutes, stirring the rice halfway.
Prep tip: Take the broccoli off a minute early so it’s still crisp-tender after reheating, and let everything cool before you close the containers so it doesn’t steam.
Refrigerate the bowls up to 4 days. The sliced chicken in its sauce freezes up to 3 months; the cauliflower rice and broccoli are best refrigerated rather than frozen.
Variations
2 variations, each with its own ingredients and macrosTeriyaki salmon bowls
ProteinSalmon fillets glazed in the same sticky sauce — richer, faster, and just as good cold the next day.
- boneless skinless chicken thighs → skinless salmon fillets (6 oz / 170 g each)
8.2 g net · 498 kcal · 41 g protein · 32 g fat · ≈$6.11 per serving (same net carbs as the original)
Vegetarian (tofu)
ProteinCrisp pan-fried tofu cubes soak up the teriyaki glaze for a meat-free meal-prep bowl.
- boneless skinless chicken thighs → extra-firm tofu (14 oz / 397 g each)
9.2 g net · 430 kcal · 40 g protein · 26 g fat · ≈$3.24 per serving (+1 g net carbs vs the original)
Save it for later
Pin this recipe to your keto board so it’s there when you plan next week.
Save to Pinterest
