Today’s chicken teriyaki stir fry recipe introduces a healthy addition to your weeknight dinner. Instead of feeling guilty about the “unhealthy” fat and sugar-laden sauce from the takeout food, you will be full of energy and satisfaction with this homemade version.
Juicy chicken and crunchy vegetables are stir-fried until coated in the delicious homemade teriyaki sauce and then served over fluffy steamed rice. The dish has a balance of sweet and savory flavors, making it a family-friendly meal that even kids will enjoy.
Not to mention, this recipe can be made in just 20 minutes, including the prep time.
Is Recipe Healthy?
Yes, our chicken teriyaki stir fry recipe is healthy. Each serving of our dish contains:
502 calories: For a rice dish like teriyaki chicken, our recipe is relatively low in calories. We encourage you to pair it with soup or salad for an extra boost of vitamins and minerals, creating a fulfilling 750-calorie meal.
2.2 grams saturated fat: There is less than 3 gr of saturated fat, and most of it comes from the oil used to stir fry, making our teriyaki chicken one of the healthiest versions you can find.
587 milligrams sodium: It’s recommended to consume less than 2300 mg per day. Our teriyaki takes up only 22% of the suggested sodium amount, leaving generous space for other food you have on the same day.
Ingredients You'll Need
For this chicken teriyaki recipe, you’ll need to gather lean protein, fresh vegetables, and various ingredients for the sauce.
Chicken: We used skinless, boneless chicken breasts and cut them into similar-sized cubes. You can go with chicken thighs or tenders if you like. They are both delicious and a fantastic alternative to this recipe.
Vegetables: This is another area where you can pick whatever suits your taste. We prefer broccoli and bell pepper due to their vibrant colors and distinctive crunchiness.
Teriyaki Sauce: You can either buy the sauce at a store or make it at home. The latter option is our preference since it’s healthier.
You already know the main ingredients in the stir-fry pan, let’s get to the soul of the dish: the teriyaki sauce. Homemade teriyaki sauce only takes a minute to make and it is a shortcut to various recipes, especially Japanese-inspired ones.
Here is everything you need to make the teriyaki sauce:
Cornstarch and Water
The basic flavor formula comes from soy sauce, sugar, and mirin — the three most essential Japanese pantry ingredients. We Americanized the original recipe a bit by adding sriracha and mustard, producing a slightly spicy finishing taste.
Our version is also syrupy and thicker due to the blend of cornstarch and water. Of course, there is no strict rule with the teriyaki sauce; you can omit these elements and go for a thinner consistency if desired.
In terms of flavor, it wouldn’t make much difference. Both homemade teriyaki options are sweet, savory, and versatile. It will quickly become your go-to secret sauce for your meat, fish, tofu, or even vegetarian dishes.
Prep All the Ingredients: Stir-frying is one of the quickest cooking methods around. In this teriyaki chicken stir fry, everything is cooked quickly in just 10 minutes. Thus, it’s vital all the ingredients are prepared and gathered near the pan before you fire up the flames.
You should also make sure that you soak the white rice and start cooking it beforehand so that the whole meal can be ready at the same time.
Cook in Batches: Start with chicken. Once cooked, remove it from the pan before tossing in the veggies. Cooking in batches may sound like an extra unnecessary step, but it’s worth the labor.
The goal of stir-frying is to quickly sear your food on medium-high heat until tender. Crowding the pan with different ingredient groups runs the risk that you end up with soft, steamed veggies and chicken that isn’t cooked through.
To sum up, this method takes the same amount of cooking time but ensures each element reaches its most delicious point.
Maintain Medium-High Heat: The key to stir-frying is to keep your heat stable at a fairly high temperature. It’s essential to reduce the heat a bit if your pan starts burning but don’t turn it down significantly.
The second batch of chicken also cooks a little faster since the pan is already hot. Thus, we suggest paying close attention to this step, so it doesn’t end up burning in the pan.
Store: Once cooked, the chicken teriyaki can be stored in an airtight container or a Ziplock bag in the refrigerator for up to 3 – 4 days.
Freeze: Put your cooked dish in an airtight container that’s labeled with the date time so that you can remember when you froze it. Frozen teriyaki can last up to 3 months in the freezer.
Reheat: When you’re ready to use the chicken, defrost it in the fridge overnight or in the microwave using the “defrosting” setting. Then reheat the dish in the skillet with a splash of water and occasionally stir until warmed through.
Rice: Steamed rice is optimal and the most common and beloved choice. Various types of rice can pair with scrumptious chicken teriyaki stir fry, including brown rice, jasmine rice, or basmati rice. If you want to reduce the intake of carbs, feel free to pair the dish with cauliflower rice.
Noodles: Pasta or rice noodles can be a tasty twist to pair with teriyaki chicken. To make the dish even more appealing, toss the cooked noodles in the same pan at the very end so that they can all be beautifully coated in the delicious sauce.
Beautiful Chicken Skillets (With Rice)
Normally, we cook chicken and rice separately, but for this dish, we cook these two ingredients together to get tender chicken and flavorful rice. This recipe is also convenient, as it only requires one pot to cook the entire dish.
What better way to enjoy a relaxed yet tasty dinner than with this lemongrass chicken recipe? It creates beautiful flavors from ingredients that, surprisingly, harmonize with one another. It captures the beauty of Vietnamese cuisine, dare we say.
Prepare the sauce: In a small bowl, whisk together 1 tsp brown sugar, 1 tbsp sesame oil, 2 fl oz water, 1 tbsp cornstarch, 3 tbsp soy sauce, 1.5 tbsp mirin, 1 tsp hoisin, 1 tsp sriracha, 1/2 tsp pepper, and 1/2 tsp mustard until well combined.
In a non-stick pan, heat 1 tbsp olive oil with 1 tbsp garlic and 1 tsp ginger over medium heat until fragrant, about 30 seconds. Add 16 oz chicken breast and 1/2 tsp paprika to the pan and stir occasionally. Stir fry the chicken until lightly brown, about 2 minutes. Remove to a plate and set aside.
Add 1/2 tbsp olive oil to the pan, add 4 oz broccoli, 2 oz carrot, 4 oz bell pepper to the pan. Stir fry for another 2 minutes.
Return the chicken to the pan. Add the prepared sauce to the chicken and stir frequently for about 2 minutes until it thickens into a delicious glaze.
Garnish with 2 tbsp chopped scallion and 1 tbsp sesame seeds.
Serve hot over steamed rice.
Chicken Teriyaki Stir Fry
Amount Per Serving (1 serving)
Calories 502Calories from Fat 117
% Daily Value*
Saturated Fat 2g
Polyunsaturated Fat 3g
Monounsaturated Fat 6g
Vitamin A 3664IU
Vitamin C 64mg
* Percent Daily Values are based on a 2000 calorie diet.
Tuyet Pham is an award-winning Saigonese chef who believes that joy is the secret ingredient to delicious food. At Healthy Recipes 101, Tuyet personally tests and simplifies every recipe, ensuring maximum flavor with minimal effort. With a background at prestigious French restaurants P’TI Saigon and Le Corto, Tuyet knows how to make every dish exceptional.
Luna Regina is an accomplished writer and author who dedicates her career to empowering home cooks and making cooking effortless for everyone. She is the founder of HealthyKitchen101.com and HealthyRecipes101.com, where she works with her team to develop easy, nutritious recipes and help aspiring cooks choose the right kitchen appliances.
Lizzie Streit is a Minneapolis-based dietitian and founder of It’s a Veg World After All. She completed her MS in Human Nutrition from Drexel University, and is an expert in culinary nutrition, recipe development, and nutrition communications. Lizzie’s philosophy is centered around making nutrition recommendations, and especially the advice to eat more vegetables, approachable and realistic. She is excited to be working with the team at Healthy Recipes 101 to ensure that their recipes are both nutritious and delicious.
This chicken teriyaki stir-fry is a quick and easy dinner option that's packed with flavor and veggies.