Easy meal idea using Trader Joe’s BBQ Chicken Teriyaki”
During my postpartum days, I basically lived out of my freezer and I’m not ashamed to admit it. One of my absolute go-to meals was Trader Joe’s BBQ Chicken Teriyaki. I stocked up on it before baby arrived, and let me tell you, it saved dinner more times than I can count.
What I love most? It’s quick, high in protein, and low in calories, so I could feel good about what I was eating while trying to stay full for breastfeeding and slowly start losing the baby weight. I could toss it in the air fryer or a skillet, pair it with frozen rice or riced cauliflower, and dinner was done in under 20 minutes.
If you’re in your postpartum season or just need a freezer-friendly dinner that delivers, this is one of those Trader Joe’s frozen meals worth always having on hand.
How to make this trader joe’s bbq chicken teriyaki
Ingredients you will need
This bowl is built around one of my postpartum lifesavers: Trader Joe’s BBQ Chicken Teriyaki. With just a few freezer and fridge staples, you’ll have a warm, protein-packed dinner ready in minutes.
Trader Joe’s BBQ Chicken Teriyaki:
Found in the freezer aisle, this chicken is already grilled and marinated in a sweet, smoky teriyaki BBQ sauce. It’s lean, flavorful, and comes with a packet of sauce to drizzle on at the end. I usually cook it straight from frozen.
Frozen Brown Rice or Riced Cauliflower:
I alternate depending on my goals for the day. Trader Joe’s frozen brown rice microwaves in 3 minutes. For a lighter option, the riced cauliflower is perfect and keeps things low-carb without feeling like diet food.
Frozen Broccoli or Stir-Fry Veggies:
I like using Trader Joe’s stir-fry veggie blend or just their organic frozen broccoli. Steam or sauté it while the chicken cooks, and you’ve got your greens in.
Green Onions or Chopped Cilantro (optional):
These little touches make the bowl feel fresh and vibrant. I toss them on top right before serving.
Sesame Seeds & Sriracha (optional):
A sprinkle of sesame seeds and a drizzle of sriracha add the perfect finishing touch if you like a little heat and crunch.
Exact quantities and product details are listed in the full recipe card below.
Step by step Instructions
This is one of my favorite freezer meals to throw together after a long day with baby. Here’s how I do it, no stress, no fuss.
1. Cook the chicken.
Take the frozen Trader Joe’s BBQ Chicken Teriyaki out of the bag and add the pieces to a skillet over medium heat. No need to thaw. Let it cook for 6–8 minutes until warmed through and lightly browned. If you’re using the sauce packet, you can warm it separately or add it in at the very end for that sticky glaze.
2. Heat your base.
While the chicken cooks, microwave one pack of Trader Joe’s frozen brown rice (3 minutes) or sauté some riced cauliflower in a little olive oil for 5–6 minutes. Both work great depending on whether you want something hearty or lighter.
3. Warm or steam your veggies.
Pop a bag of frozen broccoli florets or stir-fry veggies in the microwave or toss them into a pan. I usually steam mine while the rice heats to keep things simple.
4. Assemble your bowl.
Start with your rice or cauliflower base, layer on the hot chicken, and add your veggies. Drizzle with the warmed teriyaki sauce (or skip it if you want lower sugar). Garnish with sliced green onions, a sprinkle of sesame seeds, or a dash of sriracha if you’re feeling fancy.
Equipment
- Large skillet
- Microwave (for rice/veggies)
- Tongs or spatula
- Serving bowls
- Knife and cutting board (for green onion)
Ingredients
- 1 bag Trader Joe’s BBQ Chicken Teriyaki (with sauce packet)
- 1 pouch Trader Joe’s Frozen Brown Rice (or 1 bag riced cauliflower)
- 3 cups frozen broccoli or stir-fry veggies
- 2 green onions, thinly sliced (optional)
- 1 tsp sesame seeds (optional)
- to taste sriracha or hot sauce (optional)
Instructions
- Place the frozen Trader Joe’s BBQ Chicken Teriyaki pieces in a skillet over medium heat (no need to thaw). Cook 6–8 minutes until hot and lightly browned. Warm the sauce packet separately or add at the end for a sticky glaze.
- While the chicken cooks, heat your base: microwave a pouch of Trader Joe’s frozen brown rice (about 3 minutes) or sauté riced cauliflower in a little olive oil for 5–6 minutes until tender.
- Warm or steam the veggies. Microwave frozen broccoli or a stir-fry blend, or toss into the skillet for a quick steam while the rice heats.
- Assemble bowls: start with rice or cauliflower, top with teriyaki chicken and veggies, then drizzle with sauce. Garnish with sliced green onion, sesame seeds, and a little sriracha if you like.
Notes
Nutrition
Kitchen Tools You Will Need
FAQ: Trader Joe’s BBQ Chicken Teriyaki Bowl
1. Is Trader Joe’s BBQ Chicken Teriyaki healthy?
Yes, when portioned properly. It’s high in protein and low in fat, making it a great base for a balanced meal. Just be mindful of the sugar content in the sauce and pair it with fiber-rich veggies and a healthy base like brown rice or riced cauliflower.
2. Can I eat this while breastfeeding?
Absolutely. This meal is rich in protein and iron, which are both important during postpartum recovery and milk production. Just check your baby’s reaction if you’re sensitive to soy or garlic.
3. How can I make it more weight-loss friendly?
Use only half the teriyaki sauce to cut sugar, and opt for riced cauliflower instead of rice to reduce calories and carbs. Add more veggies to increase fiber and satiety.
4. Can I cook the BBQ Chicken Teriyaki in the air fryer?
Yes! Just toss the frozen chicken pieces (without sauce) into the air fryer at 375°F for 10–12 minutes, shaking halfway through. Heat the sauce separately and drizzle it on after.
This blackened chicken burrito bowl truly earns a spot in your weekly rotation, it’s nourishing, fast, and full of flavor.
Why Trader Joe’s BBQ Chicken Teriyaki Is a Postpartum Essential
If you’re a new mom trying to eat better without the stress of cooking from scratch, Trader Joe’s BBQ Chicken Teriyaki is one of the best frozen meals you can keep in your freezer. It’s quick, flavorful, and gives you everything you need in a single bowl: high-protein chicken, a satisfying base like rice or cauliflower, and fiber-rich veggies.
This isn’t just another frozen teriyaki chicken. It’s a postpartum dinner you can feel good about ready in minutes and flexible enough to match your goals, whether that’s breastfeeding nutrition, weight loss, or just getting through the day without skipping a meal.
I always keep at least one bag of Trader Joe’s BBQ Chicken Teriyaki in my freezer because it’s more than convenient—it’s one of the healthiest Trader Joe’s frozen meals I’ve found for busy moms. No prep. No stress. Just a warm, balanced meal that truly works.
