Historically, teriyaki isn’t really a flavor I’ve craved, but never say never, because recently I had the strongest craving for teriyaki chicken. I thought this would be the right opportunity to develop a simple and healthy teriyaki chicken bowl.
Normally, by the time I’m done developing a recipe, I want nothing to do with it. I’ve eaten it more times than I would like.
But I can’t say that with this recipe. I haven’t gotten sick of it at all, and I find myself craving it even now as I’m writing this up.
It’s really easy to make. You whip up a simple teriyaki sauce with pantry staples, and I like to use orange juice and zest for a bit of fresh flavor.
Use it to marinate the chicken, and then, while the chicken cooks, you cook the marinade into a thicker teriyaki sauce on the stove.
And the whole bowl comes together with some white rice, crispy broccoli, and your teriyaki-glazed chicken thighs. If you’re feeling fancy, you can throw on some thinly sliced green onions and sesame seeds.
And just like that, you have a delicious, healthy teriyaki chicken bowl made in under 30 minutes, with about 500 calories, and 44 grams of protein.
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Swaps & Variations
This recipe is super easy, and there are so many ways to customize it to your preferences.
Storage & Meal Prep
Leftovers keep in an airtight container in the fridge for up to 4 days. Store extra sauce on the side if you can and drizzle it on after reheating, it keeps the chicken from drying out. Reheat in the microwave for 60 to 90 seconds.
For meal prep, get the chicken into the marinade the night before, and dinner becomes a 20-minute job. You can also cook a bigger batch and portion it into individual containers for grab-and-go lunches.
Healthy Teriyaki Chicken Bowl
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Equipment
Ingredients
Instructions
- In a medium bowl, whisk together ⅓ cup soy sauce, 2 tbsp honey, the zest and juice of 1 orange, 3 grated garlic cloves, and 1 tbsp grated fresh ginger.Add 12 oz boneless skinless chicken thighs and turn to coat. Cover and marinate in the fridge for at least 30 minutes, or up to overnight.
- Air fry. Spread 3 cups broccoli florets in the air fryer basket and lay the chicken thighs on top, letting the excess marinade drip off first (keep the marinade). Lightly coat everything with olive oil spray. Air fry at 380°F (190°C) for 16 to 18 minutes, flipping the chicken halfway, until the chicken reaches 165°F (74°C).Optional: In the last 2 to 3 minutes of cooking, brush the chicken with a little of the teriyaki sauce and finish air frying. Transfer the chicken to a plate to rest. Air fry the broccoli on its own at 400°F (200°C) for 2 to 3 minutes until the edges crisp up.
- Oven bake. Preheat the oven to 425°F (220°C). Spread 3 cups broccoli florets on a sheet pan and nestle the chicken thighs among them, letting the excess marinade drip off first (keep the marinade). Lightly coat everything with olive oil spray. Roast for 20 to 22 minutes until the chicken reaches 165°F (74°C).Optional: Brush the chicken with a little of the teriyaki sauce and broil for 2 to 3 minutes until the glaze caramelizes and the broccoli edges crisp up. Watch it closely, the honey can go from caramelized to burnt fast.
- While the chicken cooks (either method), pour the reserved marinade into a small saucepan and bring it to a full boil for 1 minute. Stir 2 tsp cornstarch into a little bit of cold water then whisk it into the sauce, and simmer for 2 to 3 minutes until slightly thickened and glossy.
- Divide 1 cup cooked rice between two bowls. Top with the chicken and broccoli, drizzle with the remaining teriyaki sauce, and finish with thinly sliced green onion and sesame seeds.
Nutrition
Notes
- The marinade becomes the sauce. Boiling it for a full minute makes it completely safe to use after the raw chicken has been in it.
- Chicken breast works too. Cut the cook time back to 12 to 14 minutes in the air fryer or 16 to 18 minutes in the oven so it doesn’t dry out.
- Swap the soy sauce for tamari to make this gluten-free.
- Microwave frozen rice keeps this fast on a weeknight, but freshly cooked works just as well.
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Get Your FREE 7-Day High-Protein Meal Plan
Struggling to eat enough protein? I'll send you a full week of meals with the shopping list.
You'll also get my new meal plan every Saturday. Unsubscribe anytime.
More Recipes To Try
- 7 High-Protein Meals with 50 Grams of Protein
- 24 Easy High-Protein Bowls with 30+ Grams of Protein
- 57 Healthy High-Protein Dinner Ideas
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Couldn’t stop making this
I’ve never made teriyaki sauce before but it won’t be the last time. I loved the recipe, so easy to make and so flavorful.
I am really enjoying all your delicious recipes. Thank you!
Awe this makes me so happy to hear