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Chicken Teriyaki – Low Calorie

Chicken Teriyaki – I love Japanese food, it’s quick to make and tasty just like this Healthy Chicken Teriyaki recipe. I like the fact that most Japanese food is low in calories, which might be the reason why you get hungry after having a Japanese meal.

Chicken Teriyaki on bed of white rice and chopsticks on the side.

Close image of chicken teriyaki.

I used to think that, Japanese and Chinese food are the same, with a slight difference, but when you start cooking dishes from both cuisines, you find that they are quite different.

Chicken Teriyaki served in a black bowl.

Making Chicken Teriyaki.

Chicken thighs are what usually used to make Chicken Teriyaki, but I’m using chicken breast in this recipe. There is no harm in using chicken thighs, in fact, the calorie count is not that different between the breast and thigh.

The reason why I’m using breast is to teach those who rather use chicken breast, how to cook it while keeping the breast texture tender and juicy from the inside.

Chicken Teriyaki served on white rice.

This healthy teriyaki chicken is served with white rice, using your Rice Cooker while making the chicken Teriyaki will save time. I have changed the recipe a bit since I and my family do not consume alcohol. However, I promise you will not miss it.

Chicken Teriyaki – Low Calorie

Chicken Teriyaki – I love Japanese food, it’s quick to make and tasty just like this Healthy Chicken Teriyaki recipe. 
3.93 from 27 votes
Print Rate
Course: Main
Cuisine: Japanese
Prep Time: 10 minutes
Cook Time: 8 minutes
Total Time: 18 minutes
Servings: 2 people
Author: Muna Kenny


  • 2 skinless chicken breasts 80gm each
  • 3 teaspoon brown sugar
  • 2 teaspoon oil
  • 1 tablespoon minced ginger
  • 3 tablespoon low sodium soy sauce
  • 1 teaspoon oyster sauce
  • 1/2 cup hot water
  • 1 teaspoon cornstarch dissolved in 2 tablespoon water
  • Sesame seeds for garnish


  • In a bowl, add water, soy sauce, sugar, oyster sauce, and ginger. Mix well.
  • To a hot pan add oil, when hot add the chicken breasts and cook for 2 minutes on each side on high heat.
  • Use a kitchen paper/towel to remove excess oil from the pan.
  • Add the sauce to the chicken and let it simmer for 1 minute, then add the cornstarch mixture and stir quickly, when thick turn off heat.
  • Cut the chicken into slices and serve over rice, sprinkle sesame seeds on top.
  • Serve immediately.
DID YOU TRY THIS RECIPE?Follow me on Instagram @munatycooking or tag #munatycooking!
Chicken Teriyaki. Better than takeout and take less than 15 minutes to prepare. This healthy chicken teriyaki is low in calorie and the chicken is tender and juicy, served warm on a bowl of rice. You can increase the amount of the low-calorie teriyaki sauce. www.munatycooking.com | @munatycooking

I have used these products:

Rice Cooker | Iron Skillet | Chef Knife

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  1. There are some similarities between Chinese and Japanese as Japanese food is influenced by Chinese food (such as ramen) but seasoning used for food is quite different between two cuisines. I love your chicken teriyaki bowl, Muna! Looks so delicious!!!

    • munatycooking

      Hi Nami, it is so good to hear from you 🙂 … Yes there are some similarities but Japanese food are simpler yet have great flavor! There are vegetables and other seasonings which I knew about only after I’ve started cooking Japanese food.

  2. Look at that glaze! That’s some pretty good looking teriyaki chicken! Loved watching the video too 🙂

    • munatycooking

      Thank you Farah, teriyaki is easy and yummy, I love to have it with fried rice at times I have it as a sandwich too 😉

  3. I love good Teriyaki chicken. Thanks for sharing your wonderful recipe!

  4. Tasty! A wonderful dish.



  5. I do love Japanese food – this looks so beautiful. I find Japanese food more aesthetically pleasing many times, perhaps due to the care taken in its presentation.

    • munatycooking

      I agree! Whenever I see a picture of Japanese dish, it jut looks amazingly beautiful.

  6. I too love teriyaki! This looks very delicious, Muna.

  7. I never tried making teriyaki sauce myself, but it looks great. I am sure I must try it 🙂

  8. I prefer the chicken breast so I’m glad you shared this. I never tire of good Asian food, this looks REALLY good!

  9. I just made this dish tonight and it came out just wonderfully! I doubled the recipe and I have to say I should have tripled it! But I have to say the sauce didn’t come out as thick as I wanted it to be but it still tasted amazing. Oh I did add a clove of garlic to the sauce too. We love garlic! Next time I think I will try using chicken thighs. I thought the chicken breast came out a bit on the dry side. Thank you so much for this recipe. Can’t wait to try it out again!

    • munatycooking

      Glad you liked it Angela 🙂 … I agree that cooking chicken breast can be tricky at times, chicken thigh is actually what is originally used in this recipe, and I’m sure you’ll love the taste more when using the thighs! 🙂

      • Brianna Turner

        Howmany calories are in a serving? I’m thinking of making this tonight but I’m I a calorie counting diet, new to it I must say .

  10. How did you cook your chicken? I know 2 minutes will not cook chicken all the way through. If I missed that in the recipe I am sorry.

    • munatycooking

      Hi Trisha,
      If the chicken breast is medium size then 2 minutes on each side will be enough to cook it, you should use high heat.

  11. Only Angela (last reviewer) and i seem to have actually tried this recipe and we both agree the sauce isn’t thick like in the photo and doesn’t come out like the photo at all! I should have prob tripled the recipe but I wonder if it’s better to just use bottled teriyaki sauce like soy sauce .. It tastes good and is guaranteed to come out thick. I wasn’t too impressed with how you skip from ‘add corn starch’ to ‘final product’ pic in the video either because it doesn’t show hos it pans out after you add the sauce.. Overall, still tasted alright, but you’d prob get more taste letting it marinade in the sauce overnight..

    • munatycooking

      Hi Livia,

      I can’t tell why your sauce didn’t come out right, since I’m not with you while cooking it, but from past experiences I have noticed that the brand of corn starch play a role in this. Some brands of corn starch don’t make the sauce as thick as in my pictures, so this can be one reason.
      I’m sorry I can’t think of any other reason. Thank you for trying my recipe.

  12. Diane Fortes

    I made this dish tonight. It is so delicious and love the low calories​. Thank you so much!

  13. Is it 205 calories per serving, one chicken breast? Or is that including the rice too? How big are the chicken breasts?

    • munatycooking

      The calories 205 is for the chicken serving without the rice. The chicken breast is around 130 grams.

  14. Colleen

    5 stars
    Easy. Quick. Fabulous.

  15. Hi, I’m highly allergic to shellfish and crustaceans. What is a substitute for oyster sauce? Thank you!

    • munatycooking

      You can skip it and use more soy sauce, but in this case, try using low sodium soy sauce.

  16. 5 stars
    Absolutely loved this! Made it the otherday and it tasted phenomenal. Though I was wondering, can you substitute the ginger for garlic and maintain the same caloric value?

    • munatycooking

      Hi Jenny, the calorie count will still be low, you can use garlic instead of ginger.

  17. It’s says low in calorie but nothing I read says how many calories? Lol

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