Low Calorie Teriyaki Chicken Recipe

Teriyaki Chicken Recipe

This Low Calorie Teriyaki Chicken Recipe is just 274 calories and is packed with 34.1g of protein. It comes with a wonderful healthy teriyaki sauce, healthy ways to serve it, and meal prep tips.

Low Calorie Teriyaki Chicken Recipe

Healthy Teriyaki Chicken Recipe Variations

Low Sugar Teriyaki Chicken

To make this teriyaki chicken low sugar, you’ll want to swap out the brown sugar and the honey with low sugar alternatives. I have included links in the recipe card below for low calorie honey (keto honey) and an all natural zero calorie brown sugar. You can also swap the sugar out with monk fruit and coconut sugar.

Gluten-Free Teriyaki Chicken

It’s easy to make this teriyaki chicken gluten free! All you need to do is swap out the soy sauce with tamari or amnio acids. You’ll find both with the traditional soy sauce at the grocery store, or in the “natural” isle.

Low Sodium Teriyaki Chicken

To lower the sodium in the teriyaki chicken, you’ll want to remove 1/2 of the teriyaki sauce, and replace it with fresh lemon juice. This recipe will still have some sodium, but this little swap will cut it in half.

High Protein Teriyaki Chicken

This teriyaki chicken is already high in protein, you can boost it even more by adding 1 scoop of unflavored collagen powder to the teriyaki sauce. Also, be sure to choose low carb sides as noted next.

Low Carb Teriyaki Chicken

This teriyaki chicken is already pretty low in carbs, but you can certainly cut them more. You’ll want to use the 2 swaps in the recipe card below for low calorie honey and all-natural zero calorie brown sugar. I attached links to each so you can see what they look like. Finally, you’ll want to make smart choices when it comes to serving. Look for a cauliflower base rice, or serve with lots of veggies for healthy carbs.

Teriyaki chicken

Healthy Recipes to Serve with Teriyaki Chicken

Healthy Teriyaki Chicken Meal Prep & Storage

Meal Prep and Storage

  • Cook the chicken as directed, and cool completely.
  • Store single servings in individual air tight containers with any desired sides (see above for healthy ideas).
  • Refrigerate for 3-4 days.
  • Freeze for up to a month.
  • Reheat teriyaki chicken in the microwave for 2-3 minutes for defrosted chicken or 5 minutes frozen, or in a hot dry skillet for 5-10 minutes.
Teriyaki Chicken Recipe

Low Calorie Teriyaki Chicken Recipe

Teriyaki Chicken Recipe

Low Calorie Teriyaki Chicken

Lose Weight By Eating
This Low Calorie Teriyaki Chicken is just 274 calories for a 3/4 cup serving! It's packed with protein and so much flavor, I know you'lll love it!
From beginning to end you can make this delicious chicken dinner in just 10 minutes!
Special Tip: Be sure to see above for healthy recipes to serve this dish with!
5 from 17 votes
Prep Time 2 minutes
Cook Time 10 minutes
Total Time 12 minutes
Course dinner
Cuisine Chinese
Servings 4 servings
Calories 274 kcal


  • Olive Oil Spray
  • 1 pound boneless skinless chicken breasts sliced into strips
  • ¼ cup low-sodium soy sauce or gluten free Tamari
  • ¼ cup water
  • 1 ½ tablespoon honey or Low Calorie Honey
  • 1 tablespoon packed light brown sugar or Zero Calorie All-Natural Brown Sugar
  • 1 tablespoon rice vinegar
  • ¼ teaspoon toasted sesame oil
  • 2 teaspoons fresh ginger grated or minced
  • 2 cloves garlic grated or minced
  • 2 teaspoons cornstarch
  • 1 green onions sliced
  • 1 teaspoon sesame seeds optional


  • Heat a skillet over medium-high heat and spray with olive oil.
  • Add chicken and brown for 5 minutes then flip and brown for an additional 3 minutes.
  • Meanwhile, in a medium bowl combine the soy sauce, water, honey, brown sugar, rice vinegar, sesame oil, ginger, garlic and cornstarch.
  • Add the sauce to the cooked chicken and continue to cook for an additional 1 minute until thickened.
  • Top with green onions and sesame seeds, and serve hot.


Calories: 274kcalCarbohydrates: 13.1gProtein: 34.1gFat: 8.9gSaturated Fat: 2.4gCholesterol: 101mgSodium: 979mgPotassium: 308mgFiber: 0.3gSugar: 10.6gCalcium: 24mgIron: 2mg
Keyword Healthy Teriyaki Chicken, High Protein Teriyaki Chicken, Low Calorie Teriyaki Chicken, Low Carb Teriyaki Chicken, Low Sugar Teriyaki Chicken
Tried this recipe?Let us know how it was!

If you’re wondering on how I came up with this low calorie recipe, I’d have to start by introducing myself. My name is Audrey Johns and I am a 4 time best selling cookbook author, and an authority in low calorie, healthy and weight loss recipes! My best selling cookbooks have been published by HarperCollins, one of the largest publishing houses. And I have cooked my healthy recipes with celebrity chefs like Rachael Ray, Nigella Lawson, Anthony Bourdain, and Marcus Sammuleson. I have been on TV shows like The Today Show, Rachael Ray, The Doctors and more, showcasing my low calorie healthy recipes. I know without a doubt that you will love this healthy recipe, thousands of people already have.

Nutrition and Calories in Teriyaki Chicken

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Teriyaki Chicken Recipe

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11 thoughts on “Low Calorie Teriyaki Chicken Recipe”

  1. 5 stars
    seems to make enough sauce for twice the amount of chicken, but maybe i just measured wrong. tastes amazing though, next time im gonna add some lemon cause im obsessed with lemon ^^

  2. Delicious.
    I changed a couple of ingredients to make the dish a wee bit healthier:
    I used coconut Sugar instead Brown sugar)
    and tapioca flour (also called tapioca starch)
    instead of corn starch

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