Teriyaki Chicken Bake

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Ever wonder how to make a classic recipe a little healthier? The best alternative is to opt for baking over frying. This delicious Teriyaki Chicken recipe just does that! Since the chicken and rice are baked, their flavors come together beautifully without half the oil and fat. Plus, you don’t have to worry about anything being undercooked, because the veggies, the meat, and the rice are all prepared individually but cooked together inside the oven.

The best part about this bake is the sauce. This homemade sauce is made from simple household ingredients that when boiled together, reduce down to this sweet and savory syrup. Give this recipe a spin and make to sure to eat it hot! This will become a new family favorite.

Teriyaki Chicken Bake

Teriyaki Chicken Bake

Yields: 6 servings | Calories: 381 | Total Fat: 12g | Saturated Fat: 3g | Trans Fat: 0g | Cholesterol: 65mg | Sodium: 826mg | Carbohydrates: 53g | Fiber: 3g | Sugar: 25g | Protein: 19g | SmartPoints (Freestyle): 7

Ingredients

    For the Sauce:
  • 1/2 cup low-sodium soy sauce
  • 1/4 cup honey, (add 1/4 more honey for a sweeter sauce)
  • 3/4 cup cold water
  • 3/4 teaspoon ground ginger
  • 1/2 teaspoon garlic powder
  • 2 tablespoons corn starch
    For the Bake:
  • 1 tablespoon sesame oil
  • 1 pound boneless, skinless chicken breast, cut into 1-inch cubes
  • 1/2 cup yellow onion, diced large
  • 3 cloves garlic, minced
  • 2 teaspoons fresh ginger, minced
  • 1 cup small broccoli florets
  • 1/2 cup shredded carrot
  • 1 cup snow peas, cut in half
  • 3 cups cooked brown rice

Instructions

    For the Sauce:
  1. In a small sauce pot, combing 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:
  1. Preheat oven to 400 degrees. Spray a 9X13 inch casserole dish with non-stick spray and set aside.
  2. 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.
  3. Add the rice and 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.
https://skinnyms.com/teriyaki-chicken-bake-recipe/

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42 Comments on "Teriyaki Chicken Bake"

  1. ro  May 14, 2017

    Looks delicious. how much is a serving size

    Reply
    • Nichole Furlong  May 14, 2017

      A serving size is 1 1/2 cups!

      Reply
  2. Beckey  June 2, 2017

    I am very excited about trying this recipe. It’s on the menu for next week!

    Reply
    • Emilia Horn  June 2, 2017

      Awesome! Let us know how it turns out!

      Reply
  3. Susan  June 2, 2017

    I would rather use chicken breast cup up into bite sized pieces. Do you think that would work?

    Reply
    • Nichole Furlong  June 2, 2017

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

      Reply
  4. Lisa  June 4, 2017

    I have an allergy to sesame oil, what’s a healthy alternative?

    Reply
    • Gale Compton  June 5, 2017

      Lisa, Use whatever oil works best for you, i.e. olive oil or canola oil. 🙂

      Reply
  5. Stacy  June 6, 2017

    Is this 14sp a serving? Or for all 6 servings?

    Reply
  6. Susan Lincoln  June 13, 2017

    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!

    Reply
  7. GLORIA OLSON  December 17, 2017

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

    Reply
    • Jennifer Hanford  December 22, 2017

      Hi, Gloria. Yes, we plan to. We are also in the process of updating the points for our current recipes.

      Reply
  8. Jason  January 3, 2018

    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!

    Reply
    • Gale Compton  January 4, 2018

      Jason, YUM, thanks for the tips. We’ll definitely be trying your suggestions. 🙂

      Reply
  9. Erin  February 26, 2018

    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.

    Reply
    • Gale Compton  February 26, 2018

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

      Reply
  10. Barb  March 9, 2018

    Just curious but where do the 12g of fat come from ? Seems high for chicken and not much oil.

    Reply
    • Gale Compton  March 10, 2018

      Barb, Primarily from the chicken. However, there are only 3g saturated fat.

      Reply
  11. Melissa  March 25, 2018

    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?

    Reply
  12. Nancy  May 2, 2018

    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.

    Reply
    • Nichole Furlong  May 2, 2018

      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!

      Reply
  13. Jessica  June 22, 2018

    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.

    Reply
  14. Jane  August 3, 2018

    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?

    Reply
    • Nichole Furlong  August 4, 2018

      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.

      Reply
  15. Lynne  February 8, 2019

    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.

    Reply
    • Nichole Furlong  February 9, 2019

      Hi Lynne, this recipe will freeze just fine!

      Reply
  16. Toni  February 12, 2019

    We can you use cauliflower rice?

    Reply
    • Chef Sallie  February 14, 2019

      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!

      Reply
  17. Cory  April 25, 2019

    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?

    Reply
    • Nichole Furlong  April 26, 2019

      Hi Cory, this recipes should only list 7 points, it has been updated.

      Reply
  18. Jessica  June 12, 2019

    Is there a way to substitute the soy sauce? I cannot have soy.

    Reply
    • Nichole Furlong  June 14, 2019

      Coconut aminos is a great soy substitute.

      Reply
  19. Lyds  September 3, 2019

    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

    Reply
    • Nichole Furlong  September 5, 2019

      Glad to hear you enjoyed the recipe!

      Reply
  20. Jen  September 14, 2019

    Can you make this ahead and do the bake step to heat?

    Reply
    • Nichole Furlong  September 14, 2019

      Yes, you can definitely make ahead!

      Reply
  21. Katie  October 18, 2019

    I reduced the rice to 2 cups and used fresh ginger throughout. Very good!

    Reply
    • Nichole Furlong  October 19, 2019

      Great tips, Katie!

      Reply

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