Teriyaki Chicken Stir-Fry is a flavorful and simple dish that also happens to be healthy. Chicken breasts are cooked with loads of vegetables in a homemade sauce you can feel good about eating. Skip the take-out and serve up this easy recipe on a busy weeknight for a real treat.
Healthy Teriyaki Chicken Stir-Fry Recipe
Ordering takeout from a restaurant always SEEMS like it will make life so much easier.
No prep work.
Minimal dishes.
And 30 extra minutes to veg out on the couch.
However, after scarfing down an entire styrofoam container full of teriyaki chicken with vegetables it typically leaves me SO lethargic I am unable to get anything done for the next few hours.
Does this happen to you, too?
As time-saving and “easy” as ordering Japanese takeout may seem, did you know that whipping up a homemade version is actually not that much more difficult?
And instead of feeling sluggish after all of the bad fats and sugar-laden sauce, you will actually feel FULL of energy and ready to take on whatever else the day has to offer.
Not to mention, this recipe can be meal prepped ahead of time and can easily be made healthier with a few Paleo and refined sugar-free swaps.
Want more healthy stir-fry recipes you can make at home? You might also enjoy these other dishes: Teriyaki Shrimp Stir Fry with Vegetables, Sesame Noodles, Beef and Broccoli Stir-Fry, and Honey Sesame Chicken and Broccoli Stir-Fry.
Ingredients
The simple ingredients you need for this healthy Teriyaki Chicken Stir-Fry recipe include:
- Chicken breasts. Organic breasts are preferred when it comes to making this recipe. Just make sure you tenderize the meat and cut it into similar-sized cubes. You can also use thighs that have been cut to similar size.
- Oil. While most people have olive oil on hand, avocado oil is ideal since its smoke point is higher than that of olive oils. This ensures the oil does not burn when you are stir-frying your chicken and vegetables.
- Vegetables. So many different fresh vegetables can be used. The ones tested in this recipe include red peppers, broccoli, carrots, and red onion. You can also change up the vegetables: cauliflower instead of broccoli, sweet onion or yellow onion instead of red onion, and edamame, snap peas, and snow peas.
- Rice. Totally optional, but this meal works great with Instant Pot white rice. You can also serve it with brown rice, Instant Pot basmati rice, or jasmine rice. If you want to reduce your carbs, feel free to serve this over cauliflower rice.
- Soy sauce. For the homemade sauce, gluten-free soy sauce or tamari sauce is used in this recipe. You can also use coconut liquid aminos if you are Paleo.
- Rice vinegar. Make sure you do not get seasoned rice vinegar. If Paleo or Whole30, substitute for apple cider vinegar.
- Brown sugar. A little real sugar brings out the authenticity in this recipe. If avoiding refined sugar, use coconut sugar instead.
- Honey. The mixture of granulated sugar and natural sugar give a nice balance to the sweetness.
- Garlic. Use crushed garlic cloves or finely minced fresh garlic.
- Ginger. Ginger paste is much easier to use than fresh ginger.
- Sesame Oil. This oil adds a nice depth of flavor to the teriyaki sauce.
- Cornstarch slurry. A mixture of water and cornstarch come together to thicken up this teriyaki sauce. You can also use arrowroot starch or tapioca starch if Paleo or avoiding grains.
How to Make Teriyaki Chicken Stir-Fry
Below, you’ll find the basic steps to make the best chicken teriyaki stir-fry recipe:
Make the Homemade Teriyaki Sauce
While you can opt for store-bought teriyaki sauce, it’s so simple (and healthy) to make your own.
Mix all your sauce ingredients, except the cornstarch slurry, together in a medium-sized bowl. Use a whisk to thoroughly combine everything.
You can either store it in the refrigerator for up to 1 week or use it immediately.
When ready to use after storing, remember to add the cornstarch slurry at the end of cooking to help it thicken up.
Check out this post for more information on making your own easy teriyaki sauce.
Cook the Chicken
Add the oil to a large skillet or wok over medium high heat. Allow the pan to get hot before adding the chicken.
Carefully place the cubed chicken in the pan. Cook for 5 to 6 minutes, being sure to turn the pieces over. Use tongs to remove the chicken just before it is fully cooked.
Place the chicken on a paper towel-lined plate to drain. Set aside.
Cook the Veggies
Add some extra oil to the pan you cooked the chicken in, then add the stir-fry vegetables.
Sauté for 6 to 7 minutes. Again, you want to move on to the next step before the vegetables are completely cooked. Check for tender-crisp veggies.
Bring It All Together
Place the chicken back into the skillet with the veggies, then pour the delicious sauce over all of the ingredients. Cook everything together for about 3 minutes. You should see the sauce begin to thicken.
Mix together the water and cornstarch to make the slurry. Then, pour it into your pan and heat until the sauce has reached your desired thickness.
Serve over your choice of rice or cauliflower rice!
Meal Prep and Storage
- To Prep-Ahead: You can easily prep this recipe by pounding the chicken and cutting it into 1-inch cubes and chopping the vegetables and storing them together in a 1-gallon zip-top bag. You can also whisk together sauce ingredients, except for the cornstarch slurry. Store everything in the refrigerator.
- To Store: Keep leftover teriyaki chicken in an airtight container and refrigerate for up to 3-5 days.
- To Freeze: Teriyaki chicken freezes exceptionally well if placed in an airtight, freezer-safe container. It will keep for up to 3-6 months.
- To Reheat: For best results, warm leftover chicken back up in a skillet over medium heat. Or you can simply pop it in the microwave.
What is teriyaki chicken?
Teriyaki, though most people assume is the name of a sauce, is actually a cooking technique from Japan. This method typically involves a meat being broiled or grilled in a thick, sweet glaze. In this case, the result is tender chicken. Usually, vegetables and rice are served alongside the protein.
Is teriyaki chicken healthy?
Teriyaki chicken can be a very healthy meal, when prepared at home with the right ingredients. Lean chicken and fresh veggies pack a nutritional punch. The key is to make your own sauce that avoids excessive sugar and artificial ingredients, though.
What to serve with teriyaki chicken?
Steamed broccoli or roasted broccoli, steamed rice, and sautéed zucchini and squash will all go well with this recipe. Of course, your favorite rice will complement this dish perfectly.
Expert Tips and Tricks
- DON’T go big. Smaller pieces of chicken and veggies will cook up more consistently.
- DIY. Make your own teriyaki sauce at home; it’s easy AND better for you.
- Change it up. You can use any type of veggies you like or happen to have on hand. The more the merrier.
- Save it. Be sure not to add the cornstarch slurry until the very end.
- Make it work. Serve this dish over traditional rice or sub in cauliflower rice for a low carb option.
More Asian Recipes
Making your favorite Asian dishes at home is surprisingly easy and healthy with these delicious recipes. They’re a great way to pull together a quick weeknight dinner.
Asian Cucumber Salad is the perfect side dish.
General Tso’s Chicken, Honey Garlic Chicken Stir-Fry, or Instant Pot Orange Chicken so impressive, you’ll want to toss your take-out menus.
Try your hand at sushi with California Rolls or Philadelphia Rolls at home, or stick with this Rainbow Sushi Rice Bowl.
The ever-popular Egg Roll in a Bowl is always a crowd favorite, as well.
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Ingredients
- 1 – 1 ¼ lbs. chicken breasts pounded and cut into 1-inch cubes
- 2 Tbsp. avocado oil or olive oil, divided
- 1 cup bell pepper cut into bite-sized pieces
- 1 cup broccoli cut into florets
- 1 cup carrots thinly sliced
- 1 cup red onion cut into bite-sized pieces
Teriyaki Sauce:
- ⅓ cup water divided
- ⅓ cup soy sauce gluten-free, or Tamari sauce
- 1 Tbsp. rice vinegar
- 2 Tbsp. brown sugar or coconut sugar
- 2 Tbsp. honey
- 2 cloves garlic crushed
- 1 tsp. ginger paste
- 1 tsp. sesame oil
- 2 tsp. cornstarch
Instructions
- In a large skillet or wok over medium-high heat add 1 tablespoon oil and cubed chicken. Sauté for 5-6 minutes or until chicken is almost cooked through. Remove chicken from skillet and let drain on a plate.
- Add 1 tablespoon oil with peppers, broccoli, carrots, and onion. Sauté for 6-7 minutes over medium heat or until vegetables are almost tender. Add 1-2 tablespoons water as needed to prevent the vegetables form sticking to the pan.
- While chicken and vegetables are cooking, start preparing the teriyaki sauce in a medium-sized bowl. Combine ¼ cup water, soy sauce, rice vinegar, brown sugar, honey, garlic, ginger, and sesame oil. Whisk to combine.
- In a separate small bowl whisk together remaining 1 tablespoon water and cornstarch.
- Add teriyaki sauce and chicken to the skillet with the vegetables and cook over medium-high heat for 3 minutes or until sauce begins to thicken. Add cornstarch slurry to skillet and cook for 1-2 more minutes, or until the sauce has reached your desired consistency.
- Serve chicken teriyaki stir-fry over rice with chopped green onions and enjoy!
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Notes
- Nutrition facts are calculated without rice.
Meal Prep and Storage
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- To Prep-Ahead: You can easily prep this recipe by pounding the chicken and cutting it into 1-inch cubes and cutting the vegetables and storing them together in a 1-gallon zip-top bag. You can also whisk together sauce ingredients, except for the cornstarch slurry. Store everything in the refrigerator.
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- To Store: Keep leftover teriyaki chicken in an airtight container and refrigerate for up to 3-5 days.
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- To Freeze: Teriyaki chicken freezes exceptionally well if placed in an airtight, freezer-safe container. It will keep for up to 3-6 months.
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- To Reheat: For best results, warm leftover chicken back up in a skillet over medium heat. Or you can simply pop it in the microwave.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
This entire post absolutely ROCKS! Thank you for all the hard work you put into it.
You are so very welcome! And thank you for your comment and rating!! 🙂
What an easy dinner idea! Cannot wait to try it this week.
Yay!! Excited to hear what you think 🙂