Healthy Teriyaki Chicken Recipe: Easy, Delicious & Guilt-Free!
Are you searching for a healthy teriyaki chicken recipe that’s full of flavor, low in calories, and quick to make? You’ve landed in the right place! This recipe is perfect for busy weeknights or meal prepping for the week. With a homemade sauce and lean chicken breast, you’ll enjoy all the classic teriyaki flavor without the sugar overload.
Let’s walk through everything step-by-step, from ingredients and cooking instructions to nutrition facts.

Why You'll Love This Healthy Teriyaki Chicken Recipe
- It’s made with lean chicken breast for a low-fat protein.
- The sauce is naturally sweetened with honey instead of sugar.
- Takes less than 30 minutes to prepare.
- Perfect for meal prep and family dinners.
- Tastes just like takeout, but it’s healthier!
Moreover, you’ll find that this healthy teriyaki chicken recipe is versatile and pairs well with rice, noodles, or even steamed veggies. Now, let’s dive into what you’ll need.
Ingredients You’ll Need
Everything in this healthy teriyaki chicken recipe is easy to find. You may already have most of these in your kitchen!
For the Chicken:
- 500g (1 lb) skinless chicken breasts, cut into bite-sized pieces
- 1 tbsp olive oil
- Salt and pepper, to taste
For the Healthy Teriyaki Sauce:
- 1/3 cup low-sodium soy sauce
- 2 tbsp honey (or maple syrup)
- 1 tbsp rice vinegar
- 2 tsp sesame oil
- 1 tbsp cornstarch + 2 tbsp cold water (for thickening)
- 1 clove garlic, minced
- 1 tsp fresh grated ginger (or 1/4 tsp ground ginger)
Equipment Needed
- Large non-stick skillet or wok
- Cutting board and sharp knife
- Small mixing bowl
- Measuring spoons and cups
- Wooden spoon or spatula
- Stove or induction cooktop
Tip: A cast-iron pan gives the chicken a slightly crispy texture. try it if you can!

Step-by-Step Instructions
01. Prepare the Sauce
- In a small bowl, whisk together soy sauce, honey, rice vinegar, sesame oil, garlic, and ginger. Stir until well combined. Set aside.
02. Cook the Chicken
- Heat olive oil in a large non-stick skillet over medium heat. Add chicken pieces and season with salt and pepper. Cook for 5-7 minutes, stirring occasionally, until golden and fully cooked.
03. Add the Sauce
- Pour the prepared teriyaki sauce over the chicken. Stir well to coat each piece evenly.
04. Thicken the Sauce
- Mix cornstarch and water in a separate cup, then add it to the skillet. Stir continuously until the sauce thickens. This usually takes 2-3 minutes.
05. Serve & Garnish
- Remove from heat. Serve over brown rice or quinoa. Sprinkle with sesame seeds and chopped green onions for an extra boost of flavor.
What to Serve with Healthy Teriyaki Chicken
You’ve got options! Try these combos:
- Steamed broccoli, carrots, and snap peas
- Brown rice, cauliflower rice, or quinoa
- Soba noodles or zucchini noodles
This healthy teriyaki chicken recipe works with almost any side dish and suits many diets, including gluten-free (if using tamari instead of soy sauce).
More Recipes To Try:

Nutrition Facts (Per Serving)
- Calories ~ 310 kcal
- Protein ~ 35 g
- Carbs  ~ 18 g
- Sugars ~ 7 g
- Fat    ~ 11 g
- Saturated Fat ~ 2 g
- Sodium      ~ 570 mg
Note: Values may vary based on ingredients and portion size. You can use a nutrition calculator to customize.
How to Store & Reheat
- Refrigerator: Store leftovers in an airtight container for up to 4 days.
- Freezer: Freeze in portions for up to 3 months.
- Reheat: Microwave or reheat in a skillet with a splash of water or broth.
This makes the healthy teriyaki chicken recipe excellent for batch cooking or packing into lunchboxes!
More Resources
Tips to Make It Even Healthier
- Use chicken thighs for juicier meat if you don’t mind a few more calories.
- Replace honey with monk fruit sweetener or date syrup for lower sugar.
- Add extra veggies directly into the pan. (like bell peppers or mushrooms.)
Frequently Asked Questions
Q1. Can I make this recipe gluten-free?
Yes! Just replace soy sauce with tamari or coconut aminos.
Q2. Is it okay to use frozen chicken?
Absolutely. Just make sure it’s fully thawed before cooking for even heat distribution.
Q3. How can I make it spicy?
Add 1 tsp of sriracha or chili flakes to the sauce.
Q4. Can I double this recipe?
Definitely. Double all ingredients and use a larger pan to avoid overcrowding.
Final Thoughts
This healthy teriyaki chicken recipe is a must-try for anyone who loves easy, nourishing, and flavorful meals. It’s fast, flexible, and family-approved. Whether you’re trying to eat cleaner, manage your weight, or just cook at home more, this dish fits the bill.
So why wait? Go grab your ingredients and give it a go today!