Low Calorie Teriyaki Chicken that Actually tastes Good
Low Calorie Teriyaki Chicken that ACTUALLY tastes GOOD! is a easy Japanese recipe that serves 4. 210 calories per serving. Recipe by ice.karimcooks on YouTube.
Prep: 10 min | Cook: 16 min | Total: 31 min
Cost: $7.25 total, $1.81 per serving
Ingredients
- 1.5 pounds Boneless Skinless Chicken Breast (cut into bite‑size pieces or strips)
- 1 cup Soy Sauce (low‑sodium preferred)
- 2 tablespoons Brown Sugar (or 2 tbsp Swerve granulated sugar for reduced calories)
- 2 tablespoons Rice Vinegar (adds acidity)
- 2 tablespoons Water (dilutes the sauce)
- 2 cloves Garlic (minced)
- 1 teaspoon Ginger Paste (fresh or jarred)
- 1 teaspoon Honey (optional, for extra gloss)
- 1 tablespoon Cornstarch (mixed with 2 tbsp water to form slurry)
Instructions
Prepare the Sauce
In a mixing bowl combine soy sauce, brown sugar (or Swerve), rice vinegar, water, minced garlic, ginger paste, and honey. Stir until the sugar dissolves.
Time: PT5M
Make the Cornstarch Slurry
In a small bowl whisk together cornstarch and 2 tablespoons cold water until smooth; set aside.
Time: PT1M
Coat the Chicken
Pat chicken pieces dry with paper towels, then toss them in the prepared sauce until evenly coated.
Time: PT3M
Pre‑heat Air Fryer
Set the air fryer to 400°F (200°C) and let it pre‑heat for 2 minutes.
Time: PT2M
Temperature: 400°F
Air Fry the Chicken
Arrange the coated chicken in a single layer in the air fryer basket. Air fry for 13–15 minutes, shaking or turning halfway through.
Time: PT15M
Temperature: 400°F
Add Slurry and Finish
After the initial cooking, drizzle the cornstarch slurry over the chicken, then air fry for an additional 2–3 minutes until the sauce thickens and clings.
Time: PT3M
Temperature: 400°F
Rest and Serve
Remove chicken, let rest 2 minutes, then serve over steamed rice or vegetables.
Time: PT2M
Nutrition Facts
- Calories
- 210
- Protein
- 25 g
- Carbohydrates
- 12 g
- Fat
- 5 g
- Fiber
- 0 g
Dietary info: Low‑Calorie, Gluten‑Free if using tamari, High‑Protein
Allergens: Soy, Honey
Ingredient Substitutions
- Instead of Boneless Skinless Chicken Breast: Boneless Skinless Chicken Thighs
- Instead of Soy Sauce: Tamari (gluten‑free)
- Instead of Brown Sugar: Swerve Granulated Sugar, Coconut Sugar
- Instead of Rice Vinegar: Apple Cider Vinegar (use half amount)
- Instead of Garlic: Garlic powder (1/4 tsp)
- Instead of Ginger Paste: Fresh grated ginger (1 tsp)
- Instead of Honey: Maple syrup (1 tsp)
- Instead of Cornstarch: Arrowroot powder
Equipment Needed
- Air Fryer
- Mixing Bowl
- Whisk or Fork
- Measuring Cups and Spoons
- Tongs
- Basting Brush (optional)
- Small Bowl for Slurry
Critical Steps — Do Not Skip
- Prepare the sauce and ensure sugar is fully dissolved
- Make a lump‑free cornstarch slurry
- Air fry chicken in a single layer for even caramelization
- Add slurry at the end to achieve a glossy glaze
Chef Tips from the Video
- Pat the chicken dry before coating for maximum crispness
- Use low‑sodium soy sauce to keep the dish low‑calorie
- For extra smoky flavor, add a pinch of smoked paprika to the sauce.
Troubleshooting
Sauce is too thin after air frying
Add a little more cornstarch slurry (1 tsp cornstarch + 1 tsp water) and air fry 1 more minute.
Chicken is dry
Do not over‑cook; check at 13 minutes and pull when internal temperature reaches 165°F (74°C).
Glaze burns
Reduce the final air‑fry time to 1 minute and monitor closely.
Storage
Refrigerator: Store in an airtight container for up to 3 days.
Freezer: Freeze cooked chicken in a freezer‑safe bag for up to 2 months; reheat in air fryer.
Room temperature: Do not leave at room temperature for more than 2 hours.
Make-Ahead Tips
- Marinate the chicken in the sauce for up to 4 hours in the refrigerator for deeper flavor.
Frequently Asked Questions
What is the cultural significance and history of teriyaki chicken in Japanese cuisine?
Teriyaki originated in Japan as a method of grilling fish or meat with a sweet soy‑based glaze. Over time, the technique was adapted for chicken, becoming a popular home‑cooked dish that balances salty, sweet, and umami flavors.
What are the traditional regional variations of teriyaki chicken in Japan?
In the Kansai region, teriyaki sauce is often sweeter with more mirin, while in the Kanto region it may be less sweet and use more sake. Some regions add grated daikon or citrus zest for brightness.
How is low‑calorie teriyaki chicken traditionally served in Japanese households?
It is typically served over a bed of steamed rice, accompanied by pickled vegetables (tsukemono) and a side of miso soup, making a balanced meal.
What occasions or celebrations feature teriyaki chicken in Japanese culture?
Teriyaki chicken is a common weekday family dinner but also appears at casual gatherings and bento boxes for school lunches, valued for its quick preparation and appealing flavor.
What makes this low‑calorie teriyaki chicken special compared to traditional versions?
This version swaps regular brown sugar for Swerve or reduces the amount of sugar, uses skinless chicken breast for fewer calories, and relies on an air fryer to achieve a crisp glaze without excess oil.
What are the most common mistakes to avoid when making low‑calorie teriyaki chicken?
Common errors include overcrowding the air fryer basket, which prevents caramelization, and over‑cooking the chicken, which can dry it out. Also, adding the cornstarch slurry too early can result in a gummy texture.
Why does this recipe use a cornstarch slurry at the end instead of thickening the sauce earlier?
Adding the slurry at the end allows the glaze to coat the chicken quickly without becoming too thick during the long air‑fry period, ensuring a glossy finish and preventing the sauce from burning.
Can I make low‑calorie teriyaki chicken ahead of time and how should I store it?
Yes, you can marinate the chicken up to 4 hours ahead. After cooking, store it in an airtight container in the refrigerator for up to 3 days or freeze for up to 2 months. Reheat in the air fryer to restore crispness.
What texture and appearance should I look for when the low‑calorie teriyaki chicken is done?
The chicken should be golden‑brown with a glossy, slightly sticky glaze and an internal temperature of 165°F (74°C). The pieces should be tender but not rubbery.
What does the YouTube channel ice.karimcooks specialize in?
The YouTube channel ice.karimcooks focuses on quick, health‑conscious recipes that use modern kitchen gadgets like air fryers and instant pots, often emphasizing low‑calorie and low‑sugar adaptations of classic dishes.
How does the YouTube channel ice.karimcooks' approach to Japanese cooking differ from other Japanese cooking channels?
ice.karimcooks blends traditional Japanese flavors with contemporary, low‑calorie techniques such as air frying, whereas many Japanese cooking channels stick to classic stovetop or grill methods and may not prioritize calorie reduction.
Last updated: September 1, 2026
