Healthy Teriyaki Chicken Rice Bowl with Veggies and Sesame
This vibrant rice bowl features tender teriyaki-glazed chicken served over fluffy rice with colorful stir-fried vegetables and a sprinkle of sesame seeds. It’s light yet satisfying, packed with protein, fiber, and nutrients — perfect for a healthy lunch or dinner that tastes like takeout but nourishes like home-cooked comfort.
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings:2–3
Ingredients
For the Teriyaki Chicken
2 boneless, skinless chicken breasts (or thighs), sliced into strips
1 tbsp olive oil or avocado oil
2 tbsp low-sodium soy sauce
1 tbsp honey
1 tbsp rice vinegar or lemon juice
1 tsp sesame oil
2 garlic cloves, minced
1 tsp grated fresh ginger
1 tsp cornstarch + 2 tbsp water (for slurry)
For the Bowl
1 cup cooked brown or jasmine rice
1 medium carrot, julienned
1 red bell pepper, sliced
1 small zucchini, sliced
1 cup broccoli florets
1 tbsp olive oil
Salt & black pepper to taste
Toppings
1 tbsp toasted sesame seeds
2 tbsp chopped green onions
Optional: avocado slices or a sprinkle of chili flakes
Instructions
1. Make the Teriyaki Sauce
In a small bowl, whisk together soy sauce, honey, rice vinegar, sesame oil, garlic, and ginger.
In a small cup, mix cornstarch and water to form a slurry.
2. Cook the Chicken
Heat olive oil in a skillet over medium-high heat.
Add chicken and cook until golden on both sides (about 5–6 minutes).
Pour in the teriyaki sauce and bring to a simmer.
Stir in the cornstarch slurry and cook for 1–2 minutes until the sauce thickens and coats the chicken.
3. Stir-Fry the Veggies
In another pan, heat olive oil over medium heat.
Add broccoli, carrots, bell pepper, and zucchini.
Stir-fry for 4–5 minutes until tender-crisp. Season with salt and pepper.
4. Assemble the Bowl
Add a scoop of rice to each bowl.
Top with sauteed veggies and teriyaki chicken.
Sprinkle with sesame seeds and green onions.
Add optional avocado slices or mild chili flakes for extra flavor.
Notes & Tips
Use brown rice, jasmine rice, or quinoa for a healthier base.
Swap chicken for tofu or shrimp for variety.
To meal prep: store the rice, chicken, and veggies separately; combine and reheat when ready.
Add extra veggies like snap peas, mushrooms, or baby corn if you like.
Frequently Asked Questions
Q: Can I make this gluten-free?
Yes! Use tamari or coconut aminos instead of soy sauce.
Q: How do I make it vegetarian?
Replace chicken with crispy tofu or tempeh and use the same teriyaki sauce.
Q: Can I use pre-made teriyaki sauce?
You can, but homemade is lighter and contains less sodium and sugar.
Nutritional Information
Calories: 420 kcal
Protein: 34 g
Carbohydrates: 38 g
Fat: 12 g
Fiber: 5 g
Sugar: 9 g