Macro-Friendly, High Protein Homemade Chicken Teriyaki
Macro-Friendly, High Protein Homemade Chicken Teriyaki is a easy Japanese recipe that serves 4. 350 calories per serving. Recipe by Stealth Health Life on YouTube.
Prep: 12 min | Cook: 20 min | Total: 40 min
Cost: $6.55 total, $1.64 per serving
Ingredients
- 2 cloves Garlic (very finely minced)
- 0.25 cup Soy Sauce (regular or low‑sodium)
- 2 tablespoons Mirin (Japanese sweet rice wine)
- 2 tablespoons Brown Sugar (light brown sugar)
- 1 tablespoon Cornstarch (mixed with 2 tbsp water to form slurry)
- 2 tablespoons Water (room temperature, for slurry)
- 1.5 pounds Boneless Skinless Chicken Thighs (cut into bite‑size pieces)
- 1 teaspoon Fish Sauce (adds umami depth)
- 2 tablespoons Avocado Oil (high smoke point oil for high heat)
- 2 cups Cooked Rice (white or brown rice, cooked)
Instructions
Prepare Garlic
Peel 2 cloves of garlic and mince them very finely until they resemble a paste.
Time: PT2M
Combine Sauce Ingredients
In a saucepan, combine 1/4 cup soy sauce, 2 tbsp mirin, 2 tbsp brown sugar, and the minced garlic. Stir to dissolve.
Time: PT1M
Simmer Sauce
Place the saucepan over medium heat and bring to a gentle simmer. Cook for 3–4 minutes until the mixture reduces slightly and the sugar is fully dissolved.
Time: PT4M
Temperature: medium heat
Thicken with Cornstarch Slurry
Mix 1 tbsp cornstarch with 2 tbsp water to form a slurry. Stir the slurry into the simmering sauce and continue cooking for 2 minutes until the sauce thickens and becomes glossy.
Time: PT2M
Temperature: medium heat
Cut and Marinate Chicken
Trim any excess fat from 1.5 lb boneless skinless chicken thighs and cut into bite‑size pieces. In a mixing bowl, toss the chicken with 2 tbsp of the prepared teriyaki sauce, 1 tsp fish sauce, and 2 tbsp avocado oil until evenly coated.
Time: PT7M
Sear Chicken (First Batch)
Heat a skillet over high heat. Add a thin layer of avocado oil if needed. Add half of the chicken pieces in a single layer. Cook without moving for 2 minutes to develop a crust, then stir and cook another 2–3 minutes until the exterior is caramelized and the interior is nearly cooked through.
Time: PT5M
Temperature: high heat
Sear Chicken (Second Batch)
Repeat the same process with the remaining chicken pieces.
Time: PT5M
Temperature: high heat
Glaze with Remaining Sauce
Return all cooked chicken to the skillet, pour the remaining teriyaki sauce over it, and toss for 1–2 minutes until the sauce coats each piece and becomes sticky.
Time: PT2M
Temperature: high heat
Plate and Serve
Serve the glazed teriyaki chicken over 2 cups of cooked rice. Garnish with sliced green onions or sesame seeds if desired.
Time: PT2M
Nutrition Facts
- Calories
- 350
- Protein
- 30 g
- Carbohydrates
- 20 g
- Fat
- 12 g
- Fiber
- 1 g
Dietary info: High Protein, Low Carb, Gluten-Free (if using tamari)
Allergens: Soy, Fish
Ingredient Substitutions
- Instead of Garlic: garlic powder (1/2 tsp)
- Instead of Soy Sauce: tamari, coconut aminos
- Instead of Mirin: dry sherry, rice vinegar with sugar
- Instead of Brown Sugar: honey, maple syrup (adjust)
- Instead of Cornstarch: arrowroot powder, tapioca starch
- Instead of Boneless Skinless Chicken Thighs: boneless skinless chicken breast
- Instead of Fish Sauce: soy sauce, anchovy paste (1 tsp)
- Instead of Avocado Oil: canola oil, vegetable oil
- Instead of Cooked Rice: cauliflower rice (low carb)
Equipment Needed
- Saucepan
- Mixing Bowl
- Whisk (optional)
- Knife
- Cutting Board
- Measuring Spoons
- Measuring Cups
- Skillet or Frying Pan
- Spatula or Tongs
- Plate (optional)
- Rice Cooker (optional)
Critical Steps — Do Not Skip
- Simmer sauce until reduced
- Thicken sauce with cornstarch slurry without lumps
- Achieve caramelized crust on chicken by not moving the pan
- Glaze chicken with remaining sauce without burning
Chef Tips from the Video
- Use a pinch of toasted sesame seeds for extra nuttiness
- Add a splash of rice vinegar at the end for brightness
- For extra heat, stir in a small amount of chili flakes with the sauce
Troubleshooting
Sauce is too thin after adding slurry
Simmer a bit longer or add a second teaspoon of cornstarch slurry
Chicken pieces are dry or not caramelized
Make sure the pan is hot before adding chicken and avoid moving the pieces for the first 2 minutes
Storage
Refrigerator: Store in an airtight container for up to 4 days
Freezer: Freeze in a freezer‑safe bag for up to 2 months
Room temperature: Do not leave at room temperature for more than 2 hours
Make-Ahead Tips
- Prepare the teriyaki sauce up to step 4 and refrigerate; it will keep for 3 days
- Marinate the chicken in the sauce for up to 12 hours for deeper flavor
- Cooked rice can be made ahead and reheated
Frequently Asked Questions
What is the cultural significance and history of teriyaki chicken in Japanese cuisine?
Teriyaki chicken is a classic example of Japanese "teriyaki" technique, where foods are glazed with a sweet‑savory sauce and lightly charred. Historically it evolved from a method of preserving fish and meat with soy‑based marinades, and today it is a beloved home‑cooked and restaurant staple across Japan.
What are the traditional regional variations of teriyaki chicken in Japan?
In the Kansai region, teriyaki chicken often uses a thicker, sweeter sauce with more mirin, while in the Kanto region the sauce may be lighter and include a dash of sake. Some islands add local citrus juice, such as yuzu, for a bright finish.
How is teriyaki chicken traditionally served in Japan?
Traditionally, teriyaki chicken is served sliced over a bed of steamed rice, sometimes accompanied by pickled ginger, shredded nori, and a side of miso soup. It may also be presented on a wooden platter with a garnish of toasted sesame seeds.
What occasions or celebrations is teriyaki chicken traditionally associated with in Japanese culture?
Teriyaki chicken is a popular dish for casual family meals, bento boxes, and informal gatherings. It is also frequently prepared for festivals and school events because it can be made in large batches and stays tasty when reheated.
How does teriyaki chicken fit into the broader Japanese cuisine tradition?
Teriyaki chicken exemplifies the Japanese balance of sweet and salty flavors, the use of umami‑rich soy sauce, and the technique of quick high‑heat cooking that preserves tenderness. It pairs well with other staples like miso soup, pickles, and seasonal vegetables.
What are the authentic traditional ingredients for teriyaki chicken versus acceptable substitutes?
Authentic ingredients include soy sauce, mirin, sake, sugar, and a touch of ginger or garlic. Acceptable modern substitutes are tamari or coconut aminos for gluten‑free diets, honey or maple syrup for sugar, and rice vinegar with a pinch of sugar in place of mirin.
What are the most common mistakes to avoid when making teriyaki chicken at home?
Common mistakes include overcrowding the pan, which prevents a proper crust; adding the sauce too early, causing the chicken to steam instead of caramelize; and using too much cornstarch, which can make the glaze gummy. Follow the high‑heat sear and add the glaze at the end for best results.
Why does this teriyaki chicken recipe use a cornstarch slurry instead of reducing the sauce longer?
The slurry provides quick, controlled thickening without over‑reducing the sugars, which can burn at high heat. It ensures a glossy, clingy glaze while preserving the bright flavor of the mirin and soy sauce.
Can I make teriyaki chicken ahead of time and how should I store it?
Yes. Prepare the sauce up to step 4 and keep it refrigerated for up to 3 days. Cooked chicken can be stored in an airtight container in the fridge for 4 days and reheated gently on the stove or microwave. For longer storage, freeze the cooked chicken and sauce together for up to 2 months.
What does the YouTube channel Stealth Health Life specialize in?
The YouTube channel Stealth Health Life specializes in high‑protein, low‑carb meals that are quick to prepare, focusing on clean‑eating principles and practical nutrition tips for busy lifestyles.
What is the cooking philosophy and style of the YouTube channel Stealth Health Life?
Stealth Health Life emphasizes simple, nutrient‑dense recipes that use whole‑food ingredients, minimal processed additives, and efficient cooking methods. The channel often demonstrates batch cooking, meal‑prep strategies, and ways to boost protein without sacrificing flavor.
Last updated: August 28, 2026
