Teriyaki Chicken Stir-Fry — 430 Calories, 20 Minutes (High Protein, Meal Prep)
April 20, 2026 · Plateful of Joy · 14 min read
Home › Recipes › Healthy Eating › Teriyaki Chicken Stir-Fry
Meal PrepTeriyaki Chicken Stir-Fry
Juicy chicken strips coated in a glossy homemade teriyaki sauce, tossed with crisp colourful vegetables and served over steamed rice. Better than takeout, ready in 20 minutes and perfect for meal prep all week.
🥗 Nutrition per serving
🛒 Ingredients
- 600g (1.3 lb) boneless chicken thighs or breast, sliced into strips
- 1 cup broccoli florets
- 1 large red bell pepper, sliced
- 1 medium carrot, julienned or thinly sliced
- 1 cup snap peas or edamame
- 1 tbsp sesame oil
- 2 cups cooked jasmine rice to serve
- Sesame seeds and spring onions to garnish
- For the teriyaki sauce: 4 tbsp soy sauce, 2 tbsp honey, 1 tbsp mirin, 1 tsp sesame oil, 2 cloves garlic minced, 1 tsp ginger grated, 1 tsp cornstarch mixed with 1 tbsp water
👩🍳 Instructions
Whisk together soy sauce, honey, mirin, sesame oil, garlic and ginger in a bowl. Mix cornstarch with 1 tbsp water separately and set aside — this thickens the sauce at the end.
Heat sesame oil in a large wok or wide pan over high heat until smoking. Add chicken strips in a single layer. Sear 3–4 minutes without moving until golden. Toss and cook another 2 minutes. Remove and set aside.
In the same pan, add broccoli, bell pepper and carrot. Stir fry on high heat for 3 minutes until just tender but still with a bite. Add snap peas and cook 1 more minute.
Return chicken to the pan. Pour teriyaki sauce over everything. Toss to coat. Add cornstarch mixture and stir constantly for 60–90 seconds until the sauce thickens and becomes glossy and sticky.
Serve immediately over steamed jasmine rice. Garnish with sesame seeds and sliced spring onions. Drizzle with a little extra sesame oil if desired.
💡 Meal prep tip: This teriyaki chicken stir-fry keeps perfectly in the fridge for 4 days — making it one of the best high-protein meal prep recipes. Divide into 4 containers with rice. Reheat in the microwave for 2 minutes, adding a splash of water to loosen the sauce. The flavour actually deepens overnight.
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