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    Home » Main Dish

    Low Calorie Teriyaki Chicken

    Published: December 20, 2018 · Modified: September 28, 2023 by Kate · This post may contain affiliate links. As an Amazon associate, I earn from qualifying purchases.

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    Pinterest pin of low calorie teriyaki chicken.

    Low Calorie Teriyaki Chicken is a flavorful recipe that's perfect for a quick and easy weeknight dinner. This dish is delicious and filling meal.

    Chicken and vegetables on a white plate.
    Jump to:
    • Why You'll Love This Recipe
    • Ingredients You'll Need
    • Step-By-Step Instructions
    • Expert Tips
    • Variations
    • Storing & Freezing
    • Recipe FAQ's
    • Other Chicken Recipes You'll Love
    • Low Calorie Teriyaki Chicken
    • #respond

    Check out my Broiled Chicken Wings and my Low Calorie Chicken Fajitas for more delicious chicken dinner recipes.

    Low calorie teriyaki chicken is a popular Asian-inspired dish that combines tender pieces of chicken breast with a variety of fresh vegetables, all coated in a sweet and savory teriyaki sauce.

    It's a great option for a quick and easy weeknight dinner, as it's not only delicious, but filling too.

    A plate of teriyaki chicken set on a white table.

    Why You'll Love This Recipe

    • This recipe requires only a few simple ingredients and can be made in just 30 minutes, making it a great option for a quick and easy weeknight dinner.
    • The combination of tender chicken, fresh veggies, and a sweet and savory teriyaki sauce makes for a delicious meal.
    • This dish is made with simple and affordable ingredients, making it an economical option for feeding the whole family.

    Ingredients You'll Need

    Labeled ingredients for the teriyaki chicken.
    • Olive Oil: A versatile cooking oil known for its rich flavor.
    • Boneless, Skinless Chicken Breast: A lean and protein-packed option.
    • Carrots: A colorful and nutritious vegetable to enhance your meals.
    • Garlic: Adds a delightful flavor and aroma to recipes.
    • Broccoli: A low calorie vegetable that complements this meal.
    • Teriyaki Sauce: A sweet and savory sauce.

    Step-By-Step Instructions

    Steps to make the teriyaki chicken.

    Step 1: Heat olive oil in a large skillet or wok over medium-high heat.

    Step 2: Add the chicken and carrots to the skillet and cook for about 5-7 minutes, or until browned and cooked through.

    Step 3: Add the garlic to the skillet and cook for another 1-2 minute, or until fragrant.

    Step 4: Add the broccoli florets to the skillet and cook for about 5 minutes or until tender.

    Step 5: Pour the teriyaki sauce over the chicken and vegetables and stir to combine.

    Step 6: Let the mixture simmer for another 2-3 minutes or until the sauce has thickened. If desired, add pepper flakes to taste for some added spice.

    NOTE: You can print the FULL recipe with all ingredients & detailed instructions below!

    Teriyaki chicken on a plate next to a cutting board with vegetables.

    Expert Tips

    • Cutting the chicken and vegetables into similar-sized pieces helps them cook evenly and at the same rate.
    • Fresh broccoli and carrots will have a better texture and flavor than frozen ones. Be sure to wash and cut the vegetables before cooking.
    • You can easily customize this recipe by using your favorite vegetables or adding more veggies like bell peppers or onions.
    • Allowing the teriyaki sauce to simmer with the chicken and vegetables will help thicken it and coat everything evenly.

    Variations

    • You can use boneless pork, beef, or shrimp instead of chicken for a different flavor.
    • Instead of broccoli and carrots, try using other veggies like sugar snap peas, bok choy, or mushrooms.
    • Use tofu instead of chicken for a vegetarian version of this dish.
    • Add other seasonings like ginger, sesame oil, or rice vinegar to the teriyaki sauce for extra flavor.
    • You can make your own teriyaki sauce using soy sauce, honey, ginger, garlic, and rice vinegar for a more customized option.

    Storing & Freezing

    Storing: Allow the dish to cool to room temperature. Transfer the chicken and vegetables to an airtight container. Pour any remaining teriyaki sauce over the chicken and vegetables. Seal the container and store it in the refrigerator for up to 4 days.

    Freezing: Transfer the cooled chicken and vegetables to an airtight container or freezer bag and freeze for up to 2-3 months. To reheat, thaw in the refrigerator overnight and warm up in the microwave or on the stove.

    Recipe FAQ's

    Can I use frozen broccoli and carrots for this recipe?

    While fresh vegetables will have better texture and flavor, you can use frozen broccoli and carrots if that's what you have on hand. Just make sure to thaw them first and drain any excess water before cooking.

    What other proteins can I use instead of chicken?

    You can use boneless pork, beef, or shrimp instead of chicken for a different flavor.

    Other Chicken Recipes You'll Love

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      Low Calorie Slow Cooker Chicken Tacos
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      Air Fryer Parmesan Crusted Chicken Breast
    • Thumbnail of slow cooker bbq chicken drumsticks.
      Slow Cooker BBQ Chicken Drumsticks
    • Thumbnail of low calorie pulled chicken.
      Low Calorie Slow Cooker Pulled Chicken

    If you love this recipe, please leave a comment with a five-star rating — or simply hit the five-star button in the recipe card. Don't forget to signup for my newsletter!

    Thumbnail of low calorie teriyaki chicken.

    Low Calorie Teriyaki Chicken

    4.91 from 11 votes
    By Kate
    Low calorie teriyaki chicken is a flavorful recipe that's perfect for a quick and easy weeknight dinner. This dish is delicious and filling meal.
    Pin Recipe Print Recipe Save RecipeSaved!
    Prep 15 minutes mins
    Cook 20 minutes mins
    Total 35 minutes mins
    Servings 6 Servings
    Calories 350kcal
    Prevent your screen from going dark

    Special Equipment

    • Utensil Set
    • Measuring Spoons
    • Ceramic Frypan

    Ingredients
     
     

    • 2 tablespoons olive oil
    • 3 pounds boneless skinless chicken breasts chopped into 1-inch pieces
    • 5 small carrots peeled and sliced
    • 2 garlic cloves minced
    • 16 ounces fresh broccoli florets
    • 10 ounces teriyaki sauce
    • Pepper flakes optional

    Instructions
     

    • Heat olive oil in a large skillet or wok over medium-high heat.
    • Add the chicken and carrots to the skillet and cook for about 5-7 minutes, or until browned and cooked through.
    • Add the garlic to the skillet and cook for another 1-2 minute, or until fragrant.
    • Add the broccoli florets to the skillet and cook for about 5 minutes or until tender.
    • Pour the teriyaki sauce over the chicken and vegetables and stir to combine.
    • Let the mixture simmer for another 2-3 minutes or until the sauce has thickened. If desired, add pepper flakes to taste for some added spice.

    Notes

    • Cutting the chicken and vegetables into similar-sized pieces helps them cook evenly and at the same rate.
    • Fresh broccoli and carrots will have a better texture and flavor than frozen ones. Be sure to wash and cut the vegetables before cooking.
    •  You can easily customize this recipe by using your favorite vegetables or adding more veggies like bell peppers or onions.
    • Allowing the teriyaki sauce to simmer with the chicken and vegetables will help thicken it and coat everything evenly.
    • Storing: Allow the dish to cool to room temperature. Transfer the chicken and vegetables to an airtight container. Pour any remaining teriyaki sauce over the chicken and vegetables. Seal the container and store it in the refrigerator for up to 4 days.
    • Freezing: Transfer the cooled chicken and vegetables to an airtight container or freezer bag and freeze for up to 2-3 months. To reheat, thaw in the refrigerator overnight and warm up in the microwave or on the stove.

    Nutrition

    Calories: 350kcalCarbohydrates: 14gProtein: 46gFat: 11gSaturated Fat: 2gPolyunsaturated Fat: 6gCholesterol: 110mgSodium: 1580mgFiber: 4gSugar: 12g

    All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more.

    Tried this recipe?Give it a star rating and leave a comment below!

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    Reader Interactions

    Comments

    1. Anita

      January 11, 2020 at 11:40 pm

      Love this dish. Perfect for busy days since it's fast and easy and healthy. 🙂

      Reply
    2. Sara Welch

      January 11, 2020 at 11:25 pm

      I know what I will be having for dinner! This looks too good to pass up; definitely restaurant worthy, indeed!

      Reply
    3. Jordin

      January 11, 2020 at 10:45 pm

      Perfect for a weekday dinner, super easy to make and healthy!

      Reply
    4. Tristin Rieken

      January 11, 2020 at 10:25 pm

      Love this recipe for a quick weeknight dinner that the whole family gobbles up

      Reply
    5. Andrea Metlika

      January 11, 2020 at 8:59 pm

      So vibrant and delicious looking. I really like how easy this is to make too.

      Reply
    6. Shavon

      June 17, 2019 at 12:49 pm

      It's always great to find ways of making Teriyaki chicken healthier. I've never tried cauliflower rice but it will be good to try it now since my husband and I are trying to start eating healthier. Thanks for the recipe!

      Reply
    7. Jen Leigh

      June 16, 2019 at 4:46 pm

      This sounds like a great, easy and healthy meal. I’m going to try the recipe for one of our weekday meals. Thank you!

      Reply
    8. Erica (The Prepping Wife)

      June 16, 2019 at 3:19 pm

      I'm going to make this for my husband because it looks so delicious! Can't wait to try it and see what he thinks. He is a huge fan of teriyaki chicken.

      Reply
    4.91 from 11 votes (6 ratings without comment)

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