Teriyaki Chicken Bake

4.6 from 70 votes

Our healthy twist on this take-out favorite tastes even better than the original recipe!

Our teriyaki chicken bake is so much healthier than take-out (but just as delicious!)

Most of us can agree: Chinese take-out is delicious! And while it tastes good, unfortunately it’s not very good for you. Luckily, there are almost always ways to put a healthy spin on your favorite recipe! One way to do this is to make sauces and dressings from scratch. Another great, calorie-reducing method is to opt for baking over frying, anytime that you can. This teriyaki chicken bake does both of these things, and the results are delicious!

Homemade is Healthier!

Try our homemade and healthy teriyaki chicken bake!

The first step to making this delicious teriyaki chicken bake is to prepare your own sauce. Bottled sauces often come with a long list of mysterious ingredients, so making your own allows you to know and control exactly what goes into your food and body. Our homemade teriyaki sauce is made from a combination of six simple ingredients: Low-sodium soy sauce, honey, water, ground ginger, garlic powder, and cornstarch. Once your sauce is ready, set it aside to prepare the bake!

For this recipe, we briefly cook the chicken in one tablespoon of sesame oil to give the outside a beautiful golden color. This method greatly reduces the amount of fat and calories that are present in traditional recipes where the chicken is fully submerged in oil.  Next, the onion and garlic are added into the pan to enhance the flavor of the chicken!

After allowing the garlic and onion to meld with the chicken for about 5 minutes, you add your cooked brown rice and veggies into the pan with the chicken. Stir in the sauce until all of the ingredients are mixed well and evenly coated. Finally, pour the mixture into your prepared baking dish. Bake at 400 degrees fahrenheit for about 30 minutes, until your chicken is cooked through and the veggies are the perfect texture!

Let’s Take a Look at the Nutrients!

Dig into this yummy, nutrient-dense bake for lunch or dinner!

Any healthy, well-rounded meal always contains a few specific things. First, you should always aim to get at least a little bit of protein in every meal. This particular dish offers 22 grams of lean, muscle-building protein! Getting sufficient amounts of protein throughout the day will help keep you full and satisfied!

Speaking of feeling full and satisfied, each serving of this dish also offers 43 grams of carbohydrates. This macronutrient often gets a bad rap, but it is essential for long-lasting energy. In this particular dish, the majority of the healthy complex carbs come from the brown rice. If you need energy for hours, you need complex carbs!

The final major macronutrient to acknowledge is fat. Each serving of this teriyaki chicken bake contains just 5 grams of fat, which is pretty low. Especially when you compare it to the high-fat takeout alternatives. 

Overall, this well-rounded bake comes in at 305 calories per serving. It’s an excellent option for a healthy dinner any night of the week. Plus, the leftovers always take just as amazing. Enjoy!

4.6 from 70 votes

Teriyaki Chicken Bake

This scrumptious baked dish is a fantastic way to please a whole crowd of people.
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Yield 6 people
Serving Size
Course Dinner
Cuisine American, Asian
Author SkinnyMs.

Ingredients

For the Sauce

  • 1/2 cup soy sauce low-sodium
  • 1/4 cup honey (add 1/4 more honey for a sweeter sauce)
  • 3/4 cup water cold
  • 3/4 teaspoon ground ginger
  • 1/2 teaspoon garlic powder
  • 2 tablespoons cornstarch

For the Bake

  • 1 tablespoon sesame oil
  • 1 pound boneless and skinless chicken breasts cut into 1-inch cubes
  • 1/2 cup yellow onion diced large
  • 3 garlic cloves minced
  • 2 teaspoons ginger fresh, minced
  • 1 cup broccoli florets small
  • 1/2 cup carrots shredded
  • 1 cup snow peas cut in half
  • 3 cups brown rice cooked

Instructions

For the Sauce

  • In a small saucepot, combine the soy sauce, honey, 1/2 cup of the water, ginger, and garlic powder. Bring to a boil. While the sauce is boiling, combine the last 1/4 cup of water and corn starch in a small bowl. Whisk well and gradually pour into the boiling sauce, stirring the sauce constantly. Reduce to a simmer, and continue to stir the sauce until thickened. Remove from heat and set aside.

For the Bake

  • Preheat oven to 400 degrees. Spray a 9X13 inch casserole dish with non-stick spray and set aside.
  • In a large skillet, heat the sesame oil on medium heat. Once hot, add the chicken and cook until golden on the outside. Add onion and garlic then saute until onions soften, about 5 minutes.
  • Add the rice and the remaining ingredients. Stir in the sauce, until all ingredients are coated, then pour into prepared baking dish. Bake for 30 minutes or until chicken is cooked through and veggies tender, but not mushy. Serve immediately.

Nutrition Information

Calories: 305kcal | Carbohydrates: 43g | Protein: 22g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 48mg | Sodium: 1187mg | Potassium: 519mg | Fiber: 3g | Sugar: 14g | Vitamin A: 2077IU | Vitamin C: 26mg | Calcium: 43mg | Iron: 2mg |
SmartPoints (Freestyle): 9
Keywords dairy-free, Holiday, Kid-Friendly

Have you made this recipe?
Tag @skinnyms on Instagram or hashtag it #skinnyms

What do you think? Are you going to try this teriyaki chicken bake? If so, be sure to share your thoughts with us in the comment section below!

If you enjoyed this delicious Asian-inspired meal, we think you might also like to try these tasty take-out alternatives:

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SkinnyMs.

The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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49 Comments

    1. Hi Susan! Yes, cut chicken breast would work perfect for this recipe! Make sure to let us know how your Teriyaki Bake turns out!

  1. Had it this evening…delicious…chopped up chicken breasts, did not have ground…worked very well…next time I shall had some heat…enjoyed by all!

  2. I started the new weight watchers freestyle program will you any recipes in the future that will include the new program

  3. Ok I did just tweak this recipe a little bit. I substituted cauliflower rice for the brown rice. And added mushrooms and japanese bean sprouts with the shredded carrots. Very tasty and highly recommend the cauliflower rice!

  4. Great recipe. Tastes awesome. Just a note, the ingredients list calls for boneless and skinless chicken breast, cut into 1 inch chunks, but the recipe states ground chicken. I figure it can be made either way, just a small panic the first time I made it.

    1. Erin, The original recipe had ground chicken but was later changed to chicken cubes. I’ve updated the recipe. 🙂

  5. I made this over the weekend and it was delicious. It will definitely go into our recipe rotation. One question: it’s all cooked prior to going into the oven, and no additional things are added. The casserole basically looked the same when it went in the oven and when it came out. What does the baking step add and can it be skipped?

  6. Is there any way to bring the sodium down a bit? Is the sesame oil a culprit, or should I just cut back on the low sodium soy sauce? I plan to stretch it with mushrooms. Thanks in advance. Since my husband’s heart attack two months ago, your recipes have become invaluable to our successful life style change.

    1. Hi Nancy, the sodium in this recipe would come from the soy sauce. Sesame oil does not have any sodium. You can cut down on the soy if you’d like and up some of the other flavor enhancing ingredients like ginger, garlic, and onion!

  7. I found it easier to have my family help themselves to the rice and add the chicken, veggies and however much sauce they wanted. When I followed the recipe, the result came out over cooked and mushy. The texture was great when I made it again without mixing everything together and baking. The baking doesn’t really make it healthier because the chicken and vegetables have already been cooked in oil in the pan. However, the sauce to this recipe is awesome and I am adding it to our monthly menu! I think next time I’ll make it even easier by using frozen mixed vegetables or steaming the chicken and veggies.

  8. Ware a family of 2. I really want to try this but will the leftovers be good and OK heated in the microwave without spoiling texture or flavour?

    1. Hi Jane, you should be fine to reheat in the microwave. You can also cover left over casserole in an oven safe dish and reheat in the oven for about 20 minutes at 350.

  9. Would the leftovers freeze well. It is only my husband and I and we don’t have big appetites. I would love if someone could break down this recipe for 2-4 servings.

    1. Hi Toni! Yes, you can definitely use cauliflower rice instead of rice, but I would suggest making the dish without the cauliflower rice, then serve it over the cauliflower rice after it is baked. The dish bakes for 30 minutes at 400 degrees, and that could make your cauliflower rice too mushy. Enjoy!

  10. When I put this in my recipe builder, I’m coming up with only 8 smart points. Big difference. Where is the 14 coming from?

  11. Made this for the first time. Only change I made was to make the rice separate. The sauce is good but way too sweet for my taste. I will cut back on the honey and just a bit on the soy sauce next time. Other than that, it’s a great dish

  12. This was ohmygosh good! Little bit of prep involved but so worth it! Can substitute frozen peas for pods! It is definitely a do over recipe! 👍👍5 stars

  13. If you want to add a little “heat” to this recipe, what would you use? I can’t wait to try this. I love ginger in recipes. Thank you!

    1. Janet, Try using 1/2-1 teaspoon each chili powder and cumin, and possible 1/8 teaspoon cinnamon.

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