Meal prep a simple crock pot teriyaki chicken with stir-fried vegetables and white rice for a balanced, healthy meal you can enjoy all week.
Chicken Meal Prep
This crock pot teriyaki chicken is a favorite for meal prep: high in protein, versatile, and easy to prepare. The recipe uses boneless, skinless chicken breasts cooked slowly in a homemade teriyaki sauce until tender enough to shred. It stores well and makes lunches or dinners effortless for several days.
To keep things simple, you add the chicken and sauce to the slow cooker and let it cook until it’s time to thicken the sauce and shred the meat. When finished, serve with steamed or roasted vegetables and white rice for a satisfying bowl.
Can you put frozen chicken in a crock pot?
We do not recommend placing frozen chicken in a slow cooker. Cooking from frozen can allow the meat to remain in the temperature danger zone for too long, which increases the risk of foodborne illness. Always fully thaw chicken in the refrigerator before adding it to the slow cooker.
What is teriyaki sauce made of?
This recipe uses a simple homemade teriyaki sauce that can be made refined sugar-free and easily adapted to be gluten-free. The core ingredients for a balanced teriyaki are:
- soy sauce or tamari for a gluten-free option
- maple syrup (brown sugar is a fine substitute)
- minced garlic
- fresh ginger
These ingredients create a savory-sweet sauce that pairs beautifully with chicken and vegetables.
How can I thicken my teriyaki sauce?
To thicken teriyaki sauce you can use either cornstarch or tapioca starch and finish on high heat. Two reliable methods:
- Slow cooker: Remove the cooked chicken and turn the slow cooker to high. Whisk 1–2 tablespoons of cornstarch into a small amount of cold water to make a slurry, then stir it into the hot sauce. Cover and let it cook for 10–20 minutes until the sauce thickens.
- Stovetop: Pour the sauce into a saucepan, bring it to a boil, and whisk in 1–2 tablespoons of cornstarch dissolved in cold water. Reduce heat and simmer 3–5 minutes until thickened, then return the sauce to the slow cooker.
How can I make this lower in calories?
The recipe as written uses one full cup of teriyaki sauce, which yields a flavorful, saucy chicken. If you want fewer calories, halve the sauce; this simple change reduces nearly 60 calories per serving while still providing good flavor.
What goes with teriyaki?
Teriyaki is a highly versatile sauce. Besides white rice and roasted or stir-fried vegetables, here are a few tasty pairings to try that work well for meal prep bowls:
- Brown rice with steamed broccoli
- Quinoa with green beans
- Cauliflower rice with roasted Brussels sprouts
Get your Meal Prep On!
Slow cooker shredded chicken is a meal prep champion because it’s effortless, stores well, and makes leftovers delicious. Preparing a batch of teriyaki chicken with veggies and rice saves time, reduces stress, and helps avoid last-minute, less-healthy choices.
Favorite meal prep containers
Choose sturdy, airtight containers for best results. Three-compartment meal prep containers or a simple glass set will keep components separated and make reheating straightforward.
How long will this teriyaki chicken last?
Store the chicken, vegetables, and rice in airtight containers in the refrigerator for up to 5 days. For longer storage, freeze portions in freezer-safe containers for up to 2–3 months, thawing overnight in the refrigerator before reheating.
More of our Favorite…
Chicken Recipes
- Grilled Teriyaki Chicken
- Slow Cooker BBQ Pulled Chicken
- Instant Pot Chicken Breast
- All Chicken Recipes
Crock Pot Teriyaki Chicken
This easy crock pot teriyaki chicken with stir-fried veggies and white rice makes a balanced, healthy meal you can enjoy all week long. Meal prep this today!
By: Lee Funke
Prep: 20 mins Cook: 2 hrs Total: 2 hrs 20 mins Servings: 4
Ingredients
Crock Pot Teriyaki Chicken
- 1.5 lb. boneless, skinless chicken breast
- 1 cup Homemade Teriyaki Sauce
- 2 tablespoons cornstarch
Vegetables
- 1 large red bell pepper, chopped
- 2 cups snow peas
- 3 cups broccoli, chopped
- 1/2 small white onion, sliced
- 2 teaspoons minced garlic
- 2 tablespoons olive oil
- 2 teaspoons sesame seed oil
- Salt and pepper, to taste
White Rice
- 1 cup long grain white rice
- 1 1/2 cups water
Instructions
Crock Pot Teriyaki Chicken
- Place the chicken breasts in the slow cooker and pour the teriyaki sauce over them. Do not add the cornstarch yet.
- Cover and cook on high for 2–3 hours or on low for 4–6 hours, until the chicken is fully cooked and tender.
- Remove the chicken from the slow cooker and place on a plate. Shred with two forks and set aside.
- Turn the slow cooker to high. Make a slurry by whisking the cornstarch into a small amount of cold water, then sprinkle the slurry into the hot sauce and whisk until dissolved.
- Cover and let the sauce simmer on high for about 10 minutes, or until it thickens. If the sauce isn’t hot enough, transfer to a saucepan, bring to a boil, add the cornstarch slurry, simmer until thickened, then return to the slow cooker.
- Add the shredded chicken back into the slow cooker and stir until the meat is well coated in sauce.
Vegetables
- While the chicken cooks, preheat the oven to 375ºF (190ºC).
- Toss the bell pepper, snow peas, broccoli, and onion with olive oil and sesame oil. Season with salt and pepper.
- Spread the vegetables on a baking sheet and roast for 10–15 minutes, until tender-crisp and slightly caramelized.
White Rice
- Combine the rice and water in a medium saucepan and bring to a boil over high heat.
- Reduce heat to low, cover, and simmer 15–20 minutes, until the water is absorbed and the rice is light and fluffy.
- Remove from heat and fluff with a fork.
Chicken Teriyaki Bowl
- Divide the rice, shredded teriyaki chicken, and roasted vegetables evenly among 4 bowls or into meal prep containers for the week. Serve immediately or refrigerate.
Tips & Notes
- Be sure the sauce is hot before adding the cornstarch. Cornstarch thickens only when heated. If the sauce in the slow cooker isn’t hot enough, finish thickening it on the stovetop, then return it to the cooker.
- To reduce calories, halve the teriyaki sauce. This cuts nearly 60 calories per serving while still giving good flavor.
- For gluten-free teriyaki, use tamari or a gluten-free soy sauce substitute.
- Store prepared bowls in airtight containers in the refrigerator for up to 5 days. Reheat gently in the microwave or on the stovetop until warmed through.
Watch It
Video demonstration available where you can see the step-by-step process for assembling these meal prep bowls.
Nutrition
Calories: 534 kcal, Carbohydrates: 63 g, Protein: 43 g, Fat: 14 g, Fiber: 4 g, Sugar: 22 g
Nutrition information is automatically calculated and should be used as an approximation.
Tag your photos on social media with the hashtag #fitfoodiefinds — we’d love to see your meal prep creations!