Go Back
+ servings
Logo of The Forked Spoon showing Spork
A meal prep tray with Chicken Teriyaki veggies and rice
4.87 from 15 votes

Chicken Teriyaki Meal Prep

Chicken Teriyaki Meal Prep, made with lean chicken breast tenders, roasted vegetables, and quinoa, is an easy and healthy way to start any week. Use homemade or storebought teriyaki sauce for this fast and delicious 30-minute meal prep idea.
For this recipe, I used these Glass Meal Prep Containers with 2 Compartments and Mini Plastic Cups with Lids to hold the extra sauce.
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Servings: 4
Calories: 531kcal


For the Teriyaki Sauce

  • 1 tablespoon fresh ginger - grated
  • 4 cloves garlic - minced
  • ½ cup soy sauce
  • cup brown sugar
  • 2 tablespoon rice wine vinegar
  • ¼ cup water
  • 1 teaspoon corn starch

For the Roasted Chicken and Vegetables

  • 2 lbs Chicken tenders
  • 2 cups broccoli florets
  • 4 large carrots - chopped
  • 1 cup pineapple - chopped
  • olive oil
  • salt + pepper

For the Chicken Teriyaki Meal Prep


For the Teriyaki Sauce

  • Whisk together all ingredients for the Teriyaki sauce to a small saucepot over medium heat. Bring to a low boil and reduce heat to low. Simmer until sauce just starts to thicken. Set aside.

For the Roasted Chicken and Vegetables

  • Preheat oven to 400 degrees F. Line 1-2 large baking sheets with parchment paper. Set aside.
  • Transfer chicken tenders to the prepared baking sheet, drizzle with olive oil and sprinkle with salt and pepper.
  • Add the carrots, broccoli, and pineapple to a large bowl and toss with olive oil, salt, and pepper. Transfer to the baking sheets with the chicken tenders.
  • Transfer baking sheet(s) to the preheated oven and bake for approximately 20 minutes, or until internal temperature of the chicken registers 160 degrees.
  • Remove from the oven and drizzle with teriyaki sauce.

Meal Prep, Prep

  • Add approximately 1/2 cup cooked quinoa to each meal prep bowl and divide the roasted chicken and vegetables between bowls. Add any additional fresh vegetables such as sugar snap peas, edamame, or cherry tomatoes, if desired. Drizzle with additional teriyaki sauce. Enjoy!


Calories: 531kcal | Carbohydrates: 56g | Protein: 57g | Fat: 8g | Saturated Fat: 1g | Cholesterol: 145mg | Sodium: 1961mg | Potassium: 1515mg | Fiber: 6g | Sugar: 27g | Vitamin A: 12405IU | Vitamin C: 68.2mg | Calcium: 104mg | Iron: 3.8mg
Did you make this recipe?Tag @theforkedspoon and hashtag it #theforkedspoon and please leave your star rating in the comment section on this post.