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High Protein Rice Lunch Box: Chicken Teriyaki Bento Box Recipe

Name: High Protein Rice Lunch Box: Chicken Teriyaki Bento Box Recipe
Total time: 45 min
Yield: 420 g
Ingredients: boneless skinless chicken thighs 24 oz; cooked short grain white rice 3 cups; English cucumber 1 pieces; carrot 1 pieces; scallions 2 pieces; reduced sodium soy sauce 6 tbsp; mirin 3 tbsp; sake (or dry sherry) 2 tbsp; brown sugar 2 tbsp; rice vinegar 2 tbsp; toasted sesame oil 1 tbsp; vegetable oil 1 tbsp; salt 0.5 tsp; sesame seeds 1 tbsp

Neat compartments of teriyaki chicken, rice, and pickled veggies make this bento box a high protein lunch that's as organized as it is delicious.

Cook 45 min Difficulty NORMAL 520 kcal

#high protein

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Ingredients

Main ingredients

boneless skinless chicken thighs 24 oz
cooked short grain white rice 3 cups
English cucumber 1 pieces
carrot 1 pieces
scallions 2 pieces

Seasonings/Sauce

reduced sodium soy sauce 6 tbsp
mirin 3 tbsp
sake (or dry sherry) 2 tbsp
brown sugar 2 tbsp
rice vinegar 2 tbsp
toasted sesame oil 1 tbsp
vegetable oil 1 tbsp
salt 0.5 tsp
sesame seeds 1 tbsp

Nutrition summary

Carbohydrates 62 g 48%

Protein 32 g 25%

Fat 14 g 24%

Serving size 420g

Cooking steps

1

Mix soy sauce, mirin, sake, and brown sugar in a small saucepan. Simmer over medium heat until slightly thickened, about 5 minutes, stirring frequently. Set aside—the sauce should coat the back of a spoon.
2

Pat chicken thighs dry and slice into 2-inch strips. Season lightly with salt. Heat vegetable oil over medium-high heat in a large nonstick skillet. Sear chicken 3–4 minutes per side until golden and just cooked through.
3

Pour half the teriyaki sauce over the chicken in the skillet. Reduce heat to medium-low and toss chicken to coat as the sauce bubbles for 1 minute. Remove from heat once glazed and sticky (avoid overcooking or the sauce will scorch).
4

Toss sliced cucumber and julienned carrot with rice vinegar and a pinch of salt in a small bowl. Let stand 10 minutes, stirring once or twice, to lightly pickle.
5

Assemble each bento: Spoon 3/4 cup rice in one compartment, arrange teriyaki chicken beside. Add pickled cucumber and carrot, and sprinkle with chopped scallions and sesame seeds. Drizzle with extra teriyaki sauce if desired.

Personalized Q&A

Q. What ingredient gives this bento its main flavor profile?

The marinade made with reduced sodium soy sauce, mirin, sake, and brown sugar defines the signature teriyaki flavor—balancing sweet and savory with a subtle glaze on tender chicken thighs.

Q. How do I ensure the chicken stays juicy and not overcooked?

Sear the chicken over medium-high heat until just cooked through, then glaze with teriyaki sauce for only about one minute on medium-low. Avoid simmering too long after adding the sauce—remove from heat once it's sticky to prevent toughness or burning.

Q. What can I do to keep my veggies crisp and flavorful in the bento?

Lightly pickle cucumber and carrot with rice vinegar and a pinch of salt for just 10 minutes. Stir occasionally, but don't soak too long—this keeps them crunchy and bright, adding refreshing contrast to the chicken and rice.

Q. What is the calorie and protein content per serving?

Each serving contains about 520 kcal and 32g of protein, making this bento box a satisfying high-protein choice for lunch. The balance of rice, chicken, and vegetables supports a substantial midday meal.

Q. What’s the protein to carbohydrate ratio in this recipe?

Per serving, the protein content is 25% of total calories, while carbohydrates make up 48%. That’s roughly 32g protein to 62g carbs per serving, offering a solid balance for muscle repair and energy.

High Protein Rice Lunch Box: Chicken Teriyaki Bento Box Recipe

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