Sticky, sweet, salty, and still satisfying… but take it up a notch by going heart healthier with a sugar free, all natural sauce. Healthy Grilled Teriyaki Chicken is “even better than the real thing” because it’s got all of the flavor and none of the guilt. Serve it with rice, veggies, or riced veggies, for a dinnertime treat that’s super good and good for you.
Jump to:
I’m officially reclaiming the word “basic.” (Actually, I think the kids are using “cheugy” these days, so it’s pretty much up for grabs.) As a friend once said “I don’t care if something is one-note, as long as it’s a damn good note.” And that’s why there are certain basic meals – not food trends – that will never have a negative connotation in my recipe book.
Spaghetti and meatballs. Omelets. Caesar Salad. Chicken Noodle Soup. Chili. These are all basic. Even more, they’re the basis (see what I did there?) for your personal arsenal of tried and true meals that ALWAYS satisfy. And chicken teriyaki is well-deserving of a place in this pantheon.
You can’t tell me that even as your palate has matured that you still don’t stare longingly at that teriyaki chicken bento box on the menu and think “I should really be more adventurous…” So instead you order something with eel sauce, cause you know it’s the same exact thing, but don’t want to be thought of as “basic.”
Forget that noise. Reclaim teriyaki chicken, baby. It’s the candy of dinners. If I could eat it with sweet potato casserole, I would. In fact, I absolutely could. Because I’m an adult and if I want sticky sweet glaze plus marshmallows with crumbly topping for dinner then darnit, I can! But, uh, let’s not actually have sweet potato casserole, and let’s actually make this teriyaki healthy because also I am an adult who doesn’t need a lecture from my doctor at my annual checkup.
Healthy Teriyaki Sauce
Let’s be upfront here – this isn’t a “traditional” teriyaki sauce with mirin and a truckload of sugar. But it IS loaded with equally flavorful, all natural ingredients you’ve probably already got at home:
Healthier Teriyaki Ingredients
- Coconut Aminos: you can also use tamari or low sodium soy sauce. (read more about why we love coconut aminos so much!)
- Honey: for that sweet sticky finish, honey is a great substitute for brown sugar.
- Apple Cider Vinegar
- Sesame Oil
- Garlic: fresh is best, finely minced.
- Ginger: again, fresh is best; use a microplane for easy grating
- Salt and Pepper
- Cornstarch: used to thicken the marinade into a sauce; can also use arrowroot if you’re paleo or grain free.
How to Make Grilled Teriyaki Chicken
How do you make one of the world’s most popular dishes even better? Get rid of the gunk. This shockingly simple Grilled Teriyaki Chicken recipe relies on clean ingredients for full flavor without losing that sticky saucy texture. Marinate at least 2 hours for moist, tender meat, and pair it with your favorite simply seasonal veggies.
For a condensed post, click the view the web story for this recipe!
- Pound chicken to even thickness – a little less than 1″.
- Arrange chicken in a casserole dish.
- Whisk together marinade ingredients and divide in half; place one portion in a sealed container in the fridge for grilling.
- Coat chicken with half the marinade. Cover and refrigerate at least 2 hours.
- Grill chicken on medium heat 5 minutes, lid closed. Flip and grill 5 minutes more, until chicken is 165°F. Move to plate and tent with foil. Rest 5 minutes.
- Heat remaining marinade on medium until simmering. Whisk occasionally. Mix cornstarch and 2 tsp water, pour in sauce. Simmer until thick.
- Brush the grilled chicken with the marinade.
- Slice against the grain, then garnish and serve immediately.
Tips for Perfect Grilled Chicken
- Pound chicken breasts to an even thickness before marinating. This will both tenderize the chicken and ensure even grilling.
- Marinate chicken at least 2 hours. Pro tip: if you have the time, I find overnight in the fridge – covered, of course – really yields the best flavor.
- Close the lid while grilling to lock in the heat and cut down on cook times.
- Always check the internal temperature of the chicken using an instant read thermometer. It should register at least 165°F (and ideally not over 170°F) in the thickest part of the chicken.
- Swap chicken thighs for chicken breasts with minimal changes. If you’ve pounded to an even thickness, they will only take 1 more minute to cook.
- Divide the marinade in half – use one half for marinating and basting and thicken the other half to sauce before serving.
Other Helpful Tips
Marinating boneless chicken for 2 hours is the sweet spot for a flavorful crust and juicy chicken, but as little as 30 minutes will still create a flavorful crust on chicken thighs. Chicken breasts need the full 2 hours for best results, since they tend to dry out on the grill.
Grill boneless skinless chicken breasts over medium heat (350°F-375°F) for 4-5 minutes per side with the lid closed. Cook to 165°F and check for doneness using an instant read thermometer.
Grill boneless skinless chicken breasts over medium heat (350°F-375°F) for 5-6 minutes per side with the lid closed. Cook to 165°F and check for doneness using an instant read thermometer.
Sides for Teriyaki Chicken
- Steamed white rice or more fragrant Instant Pot Jasmine Rice
- Sautéed cauliflower rice
- Air Fryer Zucchini, Broccoli, or Cauliflower
- Goes great with Green beans: simple or garlicky
More Grilled Chicken!
- Chicken Caprese
- Balsamic Chicken Thighs
- Chili Lime Chicken
- Grilled Chicken with Avocado Salsa
- Lemon Thyme Chicken Skewers
- Grilled Apple Cider Chicken
Did you make this grilled teriyaki chicken? I’d love to know how it turned out! Leave a comment and a rating below.
While you’re at it, let’s be friends – follow me on Pinterest and Instagram for the latest and greatest.
Recipe
Healthy Grilled Teriyaki Chicken
Print Recipe Rate this Recipe Pin RecipeIngredients
- 1.5 lb boneless skinless chicken breast
- sliced green onions, for garnish
- sesame seeds, for garnish
Teriyaki Marinade and Sauce
- ½ c low sodium soy sauce, coconut aminos, or tamari
- ¼ c honey
- ¼ c cider vinegar
- 2 tsp sesame oil
- 2 cloves garlic, minced
- 2 tsp fresh grated ginger, use a microplane for best texture
- 1 tsp kosher salt
- ½ tsp ground pepper
- 1 tsp cornstarch or arrowroot powder
Instructions
- Prepare the chicken. Place one chicken breast onto a sheet of parchment paper. Fold the paper over the chicken. Using a rolling pin, pound the chicken breast to even thickness of a little less than 1″. Set aside and repeat with the remaining chicken breasts.
- Arrange chicken in a casserole dish.
- Whisk the coconut aminos, honey, vinegar, sesame oil, garlic, ginger, salt, and pepper until smooth. Divide the marinade in half; place half the marinade in a lidded jar in the fridge.
- Pour the other half of the marinade over the chicken and rub in with your hands until evenly coated. Cover with plastic wrap and marinate at least 2 hours, and up to overnight.
- Heat a grill to medium heat (350-375°F). Arrange the chicken on the grill in a single layer, close the lid, and grill 5 minutes. Open the lid, flip the chicken, then close the lid and grill 5 minutes more, or until the internal temperature registers 165°F using an instant read thermometer inserted into the thickest part of the chicken. Remove to a plate, tent with foil, then rest 5 minutes.
- Transfer the other half of the marinade to a small sauce pot. Heat over medium heat until it just comes to a simmer, whisking occasionally. Combine the cornstarch with 2 tsp water and pour into the sauce. Simmer 1 minute more, or until thick.
- Brush the grilled chicken with the marinade.
- Garnish with green onions and sesame seeds, slice against the grain, and serve immediately.
Leave a Reply