📖 Description
This healthy high-protein meal prep recipe combines tender diced chicken breast, fresh broccoli florets, garlic, and a rich homemade teriyaki-style sauce served over fluffy rice. It’s perfect for weight loss meal plans, clean eating, muscle building diets, and busy professionals looking for easy weekly meal prep ideas.
The sweet and savory sauce caramelizes beautifully around the chicken, while broccoli adds fiber, vitamins, and crunch. This recipe is budget-friendly, customizable, and ideal for family dinner recipes or make-ahead lunches.
🛒 Ingredients (4 Servings)
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2 large boneless, skinless chicken breasts
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3 cups broccoli florets (fresh or frozen)
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3 cloves garlic, minced
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1/3 cup soy sauce (low sodium recommended)
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2 tbsp honey or brown sugar
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1 tbsp cornstarch (optional, for thickening)
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1/4 cup water
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1 tbsp sesame oil
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1 tsp black pepper
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2 cups cooked jasmine or brown rice
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Optional: sesame seeds, green onions
👩🍳 Step-by-Step Instructions
1️⃣ Prep the Chicken
Dice chicken breasts into evenly sized cubes. Season lightly with black pepper.
2️⃣ Make the Sauce
In a bowl, whisk together:
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Soy sauce
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Honey (or brown sugar)
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Water
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Cornstarch (for thicker sauce)
Set aside.
3️⃣ Cook the Chicken
Heat sesame oil in a large skillet over medium-high heat.
Add chicken and cook 5–7 minutes until browned and cooked through.
4️⃣ Add Garlic & Broccoli
Stir in minced garlic and cook 30 seconds until fragrant.
Add broccoli and sauté 3–4 minutes (cover briefly to steam if needed).
5️⃣ Add Sauce
Pour sauce into skillet. Simmer 2–3 minutes until thickened and glossy.
6️⃣ Assemble Meal Prep Bowls
Divide rice into containers.
Top with chicken & broccoli mixture.
Garnish with sesame seeds and chopped green onions.
🥗 Nutrition Benefits
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High protein meal prep – supports muscle growth
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Low calorie dinner option (approx. 400–500 calories per serving depending on rice portion)
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Rich in fiber & antioxidants
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Balanced macros: protein, carbs, healthy fats
🔥 Pro Cooking Tips
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For a low carb version, replace rice with cauliflower rice.
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For extra flavor, add fresh ginger or red pepper flakes.
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Use chicken thighs for juicier texture.
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Double the sauce if you prefer extra for drizzling.
💡 Related High-Interest Food Questions
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Is chicken and broccoli good for weight loss?
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How do you meal prep chicken without drying it out?
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What is the best sauce for healthy chicken meal prep?
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How long does chicken meal prep last in the fridge?
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Can you freeze chicken and broccoli meal prep bowls?
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Is jasmine rice or brown rice better for muscle gain?
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How many calories are in homemade teriyaki chicken?
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What are the best high protein lunch ideas for work?
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How do you make teriyaki sauce from scratch?
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What is the healthiest way to cook chicken breast?
