Make the sauce: In a small bowl, whisk soy sauce, honey, rice vinegar, sesame oil, garlic, ginger, and red pepper flakes if using. In another small bowl, whisk water and cornstarch until smooth. Set both aside.

Prep the chicken: Pat chicken dry. Toss with oil, salt, and pepper. This helps it brown and keeps it juicy.

Preheat the air fryer: Set to 380°F (193°C) for 3–5 minutes. A hot basket prevents sticking and promotes caramelization.

Cook the chicken: Arrange chicken in a single layer in the basket. Air fry 8–10 minutes, shaking halfway, until the internal temperature hits 165°F (74°C) and edges are lightly browned. Work in batches if needed.

Cook the veggies: While the chicken cooks, toss veggies with a drizzle of oil and a pinch of salt. After the chicken is done, air fry veggies at 380°F for 6–8 minutes, shaking once, until crisp-tender.

Thicken the sauce: Pour the soy mixture into a small saucepan over medium heat. Stir in the cornstarch slurry. Simmer 1–2 minutes until glossy and thick enough to coat a spoon. If too thick, add a splash of water; if too thin, simmer another minute.

Combine: Add cooked chicken to a bowl and toss with enough teriyaki sauce to coat. Fold in the veggies. Reserve extra sauce for drizzling over rice.

Assemble meal prep bowls: Divide rice (or quinoa/noodles) among 4 containers. Top with teriyaki chicken and veggies. Drizzle with extra sauce. Garnish with sesame seeds and green onions.

Cool and store: Let containers cool, lids off, for 15–20 minutes before refrigerating to avoid condensation and sogginess.