Healthy Low Calorie Teriyaki Chicken Skillet – Weeknight-Friendly and Flavor-Packed

This Healthy Low Calorie Teriyaki Chicken Skillet brings big flavor with minimal fuss. It’s quick to make, uses simple ingredients, and keeps calories in check without skimping on taste. The sauce is glossy, slightly sweet, and garlicky—everything you want from teriyaki—just lighter.

Pair it with veggies and a smart side, and you’ve got a balanced dinner that feels like takeout, only better.

Healthy Low Calorie Teriyaki Chicken Skillet - Weeknight-Friendly and Flavor-Packed

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• 1 pound (450 g) boneless, skinless chicken breast, cut into bite-size pieces
• 1 tablespoon olive oil (or avocado oil)
• 1 small onion, thinly sliced
• 2 cups broccoli florets (fresh or thawed frozen)
• 1 red bell pepper, sliced
• 1 cup sugar snap peas (optional but great for crunch)
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated (or 1 teaspoon ground ginger)
• 2 green onions, thinly sliced (for garnish)
• 1/3 cup low-sodium soy sauce (or tamari for gluten-free)
• 1/3 cup water (or low-sodium chicken broth)
• 1–1.5 tablespoons honey (adjust to taste)
• 1 tablespoon rice vinegar
• 1 teaspoon toasted sesame oil
• 1 tablespoon cornstarch mixed with 1 tablespoon cold water (slurry)
• Optional: 1 teaspoon sriracha or chili flakes for heat
• Optional garnish: sesame seeds and extra green onion
• Cauliflower rice for ultra low-calorie
• Brown rice or quinoa for extra fiber
• Steamed zucchini noodles for a veggie-heavy plate

Method

 

1. Prep the chicken and veggies: Pat chicken dry and cut into pieces. Slice onion and bell pepper, and prep broccoli and snap peas. Mince garlic and grate ginger.
2. Make the sauce: In a small bowl, whisk soy sauce, water, honey, rice vinegar, sesame oil, and sriracha if using. Set the cornstarch slurry aside separately.
3. Sear the chicken: Heat oil in a large skillet over medium-high. Add chicken in a single layer and cook 4–6 minutes, stirring once or twice, until just cooked through and lightly browned. Remove to a plate.
4. Stir-fry the veggies: In the same skillet, add onion and bell pepper. Cook 2 minutes. Add broccoli and snap peas with a splash of water, and steam-sauté 3–4 minutes until crisp-tender.
5. Add aromatics: Push veggies to the sides. Add garlic and ginger to the center and cook 30 seconds until fragrant.
6. Combine and sauce: Return chicken to the pan. Pour in the teriyaki sauce (without the slurry). Bring to a gentle simmer.
7. Thicken: Stir the cornstarch slurry, then drizzle it in while stirring. Simmer 1–2 minutes until the sauce turns glossy and coats the chicken and vegetables.
8. Finish: Taste and adjust. Add a splash of water if too thick, or a touch more honey or vinegar to balance. Garnish with green onions and sesame seeds.
9. Serve: Spoon over cauliflower rice, brown rice, quinoa, or zucchini noodles. Keep portions moderate to maintain the low-calorie focus.

What Makes This Recipe So Good

• Fast and reliable: From prepping to plating, this skillet meal takes about 30 minutes.
• Light but satisfying: Uses lean chicken breast and a homemade teriyaki sauce with less sugar and oil.
• Everyday ingredients: No hard-to-find items—just pantry staples like soy sauce, garlic, ginger, and cornstarch.
• Flexible veggies: Broccoli, bell peppers, snap peas, or carrots all work well here.
• Meal-prep friendly: The dish reheats nicely and holds up for a few days in the fridge.

Ingredients

• 1 pound (450 g) boneless, skinless chicken breast, cut into bite-size pieces
• 1 tablespoon olive oil (or avocado oil)
• 1 small onion, thinly sliced
• 2 cups broccoli florets (fresh or thawed frozen)
• 1 red bell pepper, sliced
• 1 cup sugar snap peas (optional but great for crunch)
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated (or 1 teaspoon ground ginger)
• 2 green onions, thinly sliced (for garnish)

Light Teriyaki Sauce:

• 1/3 cup low-sodium soy sauce (or tamari for gluten-free)
• 1/3 cup water (or low-sodium chicken broth)
• 1–1.5 tablespoons honey (adjust to taste)
• 1 tablespoon rice vinegar
• 1 teaspoon toasted sesame oil
• 1 tablespoon cornstarch mixed with 1 tablespoon cold water (slurry)
• Optional: 1 teaspoon sriracha or chili flakes for heat
• Optional garnish: sesame seeds and extra green onion

Serving Ideas (choose one):

• Cauliflower rice for ultra low-calorie
• Brown rice or quinoa for extra fiber
• Steamed zucchini noodles for a veggie-heavy plate

Step-by-Step Instructions

1. Prep the chicken and veggies: Pat chicken dry and cut into pieces. Slice onion and bell pepper, and prep broccoli and snap peas. Mince garlic and grate ginger.
2. Make the sauce: In a small bowl, whisk soy sauce, water, honey, rice vinegar, sesame oil, and sriracha if using.

   Set the cornstarch slurry aside separately.

3. Sear the chicken: Heat oil in a large skillet over medium-high. Add chicken in a single layer and cook 4–6 minutes, stirring once or twice, until just cooked through and lightly browned. Remove to a plate.
4. Stir-fry the veggies: In the same skillet, add onion and bell pepper.

   Cook 2 minutes. Add broccoli and snap peas with a splash of water, and steam-sauté 3–4 minutes until crisp-tender.

5. Add aromatics: Push veggies to the sides. Add garlic and ginger to the center and cook 30 seconds until fragrant.
6. Combine and sauce: Return chicken to the pan.

   Pour in the teriyaki sauce (without the slurry). Bring to a gentle simmer.

7. Thicken: Stir the cornstarch slurry, then drizzle it in while stirring. Simmer 1–2 minutes until the sauce turns glossy and coats the chicken and vegetables.
8. Finish: Taste and adjust.

   Add a splash of water if too thick, or a touch more honey or vinegar to balance. Garnish with green onions and sesame seeds.

9. Serve: Spoon over cauliflower rice, brown rice, quinoa, or zucchini noodles. Keep portions moderate to maintain the low-calorie focus.

Storage Instructions

• Refrigerator: Store in an airtight container for 3–4 days.

  Keep rice or sides separate to avoid sogginess.

• Freezer: Freeze for up to 2 months. For best texture, undercook veggies slightly before freezing.
• Reheat: Warm gently on the stovetop over medium heat with a splash of water, or microwave in 60–90 second bursts, stirring between intervals.
• Meal prep tip: Divide into single portions with measured sides. Add fresh garnishes after reheating to keep them crisp.

Health Benefits

• High-protein, low-calorie: Lean chicken supports muscle maintenance and keeps you full with fewer calories.
• Lower sodium and sugar: Using low-sodium soy sauce and modest honey keeps the sauce lighter than store-bought teriyaki.
• Fiber-rich veggies: Broccoli, peppers, and snap peas add fiber, vitamins A and C, and antioxidants.
• Better fats: Minimal cooking oil and a touch of sesame oil deliver flavor without excess calories.
• Balanced plate: Pairing with high-fiber sides like brown rice or quinoa supports steady energy and satiety.

Pitfalls to Watch Out For

• Overcooking the chicken: It dries out fast.

  Sear until just cooked through, then remove before finishing the veggies.

• Too much sauce sweetness: Start with 1 tablespoon honey and add more only if needed. Taste as you go.
• Sauce too salty: Use low-sodium soy sauce and balance with a bit more water or rice vinegar.
• Gummy sauce: Add cornstarch slurry slowly, stirring constantly. If it thickens too much, whisk in water a tablespoon at a time.
• Soggy vegetables: Keep heat medium-high and cook briefly for crisp-tender texture.

Variations You Can Try

• Swap the protein: Use chicken thighs for extra juiciness, or try shrimp, tofu, or tempeh.
• Different veggies: Add mushrooms, carrots, baby corn, bok choy, or edamame.

  Use what you have.

• Gluten-free: Use tamari or coconut aminos and confirm your vinegar and cornstarch are GF-certified.
• No cornstarch: Thicken with arrowroot or reduce the sauce longer without a thickener.
• Extra heat: Add sriracha, chili-garlic paste, or red pepper flakes to the sauce.
• Citrus twist: Stir in 1–2 teaspoons fresh orange zest or a squeeze of lime at the end for a bright finish.
• Ultra low-carb: Serve over cauliflower rice or steamed greens and reduce honey to 1 teaspoon.

FAQ

How many calories are in a serving?

Exact calories depend on portion sizes and sides, but a typical serving of chicken and vegetables with the light teriyaki sauce lands around 250–320 calories. Add your chosen side separately (for example, 1/2 cup cooked brown rice adds roughly 110 calories).

Can I make this ahead?

Yes. Cook as directed, cool completely, and store for 3–4 days.

If you’re prepping for the week, keep the sauce slightly looser and add fresh green onions after reheating for the best texture.

What can I use instead of honey?

Use maple syrup or a zero-calorie sweetener that measures like sugar. Start with less and adjust to taste since sweeteners vary in intensity.

How do I keep the chicken tender?

Cut evenly sized pieces, cook over medium-high heat, and avoid overcooking. Removing the chicken while you cook the veggies, then adding it back to finish in the sauce, keeps it juicy.

Is bottled teriyaki sauce okay?

It works in a pinch, but many bottled sauces are high in sugar and sodium.

The homemade version here is lighter, cleaner, and just as tasty.

Can I use frozen vegetables?

Absolutely. Thaw and pat dry first, or add them straight to the pan and cook off excess moisture. Expect a slightly softer texture, but the flavor still shines.

What if I don’t have rice vinegar?

Use apple cider vinegar or lime juice.

Add a little at a time and taste—acidity balances the sweetness and saltiness of the sauce.

How can I make it spicier without changing the flavor too much?

Add a pinch of red pepper flakes or a small drizzle of sriracha to the sauce. You’ll get gentle heat without overpowering the teriyaki profile.

Wrapping Up

This Healthy Low Calorie Teriyaki Chicken Skillet is simple, flexible, and great for busy nights. You get juicy chicken, crisp veggies, and a glossy sauce that tastes like your favorite takeout—without the heaviness.

Keep the sides smart, tweak the sweetness and spice to your taste, and enjoy a balanced, feel-good meal any day of the week.