As much as I don’t want to consider myself picky (can we call me particular instead?), the truth is, I demand a lot from my dinners, especially the ones I cook on weeknights. My ideal dinner needs to be healthy, reasonably easy to make, minimize dishes, AND taste indisputably delicious. Too much to ask? I don’t think so, and neither does this healthy Teriyaki Chicken Stir Fry!

Easy, Healthy Teriyaki Chicken Stir Fry with Vegetables

A lightened-up version of the Japanese teriyaki chicken stir fry that was my high school takeout love—and let’s be honest, my post-high-school takeout love, because who doesn’t love juicy chicken and vegetables bathed in sweet and sticky teriyaki sauce?—this one-pan dinner is one of those magical meals that manages to:

  • Just like with my Healthy Orange Chicken, it pleases every member of your household, even the picky ones.
  • Include every food group.
  • Be quick and easy to make.
  • Use ingredients you already have in your pantry.
  • Taste fab leftover. (If you have leftovers anyway!)

In fact, I believe so strongly in the universal appeal of teriyaki chicken that I’ve come up with multiple cooking methods for it.

This Slow Cooker Teriyaki Chicken was the original. Its popularity then inspired this Instant Pot Teriyaki Chicken and this Teriyaki Chicken Casserole. (I even snuck the delicious sauce onto fish for this Teriyaki Salmon recipe.)

And now today, we complete Team Teriyaki Chicken with this simple, sublime ginger teriyaki chicken stir fry. It cooks on your stovetop in minutes, no extra appliances required.

Healthy Teriyaki Chicken Stir Fry in a skillet with vegetables

A Brief History of Teriyaki Chicken

While the word “teriyaki” refers to a form of Japanese cooking where meat is grilled or broiled, teriyaki sauce is actually considered to be a product of America. It is believed that when Japanese immigrants settled in Hawaii, they developed a marinade by combining local ingredients (like pineapple juice) with soy sauce. Over many years (and many home and restaurant adaptations) the teriyaki sauce we know today was born.

This tasty recipe is my adaptation based on healthy ingredients. I wanted the dish to be quick, easy, and use simple, everyday ingredients you can find at any grocery store.

How to Make the Best Healthy Chicken Teriyaki Stir Fry

The secret to making healthy chicken teriyaki tasty: it starts with the sauce.

The best teriyaki sauce is the one that you make yourself.

Forget using store-bought bottled sauce. Homemade teriyaki sauce is super simple. It tastes better than a teriyaki chicken recipe using bottled sauce because it’s freshly made.

Further, making your own teriyaki sauce from scratch allows you to make the chicken teriyaki healthy. Since you are in control of the ingredients, you can avoid the excess refined sugars, sodium, and preservatives found in most store-bought sauces.

It’s easy too! You can find all the ingredients you need to make this recipe right in your pantry or with a quick trip to your neighborhood grocery store, no specialty ingredients required.

How to Make Healthy Teriyaki Chicken Stir Fry

So, what does chicken teriyaki taste like? Well, if you love the idea of a sticky, sweet-yet-savory sauce coating tender pieces of chicken and vegetables, then you’re going to relish each and every bite!

The Easy Sauce Ingredients

  • Soy Sauce. I prefer low-sodium soy sauce. It’s better for you overall, and it keeps the stir fry from becoming too salty.
  • Honey. Sweetness is part of what makes teriyaki sauce so darn addictive and gives it its signature stickiness. An authentic Japanese teriyaki chicken stir fry recipe would probably call for brown sugar, but I find honey perfect. Using honey is another way to make this chicken teriyaki stir fry more healthy too.
  • Rice Vinegar. Its acidity balances the honey’s sweetness.
  • Garlic + Ginger. For freshness and zing. I promise the mincing is worth it.
  • Cornstarch. To thicken the teriyaki sauce so that it coats every morsel of chicken and veggies in glossy goodness.
  • Red Pepper Flakes. For those who like a kick.

Easy and healthy Teriyaki Chicken Stir Fry in a skillet with vegetables

Once you have your sauce prepared, what do you put in chicken stir fry? Here are a few of my favorite basic ingredients!

The Stir Fry Ingredients

  • Chicken. I opted to make diced teriyaki chicken breasts (we always have a few chicken breasts in our freezer), but you can certainly make teriyaki chicken thighs if that is your preference. Wanting to switch it up? Use this same sauce recipe to make teriyaki stir fry beef or pork. I also have a vegetarian option in the recipe notes below.
  • Vegetables. Anything that is in season, your refrigerator, or that your family loves is a great choice for the teriyaki stir fry vegetables. I opted for red bell pepper and asparagus.
  • Green Onion. To add a bit of bite.
  • Water Chestnuts. CRUNCH baby! These are easy to find in a can, and they make stir fry taste like it came from a restaurant. I’m hooked!
  • Sesame Seeds. Totally optional but super tasty.

The Directions

  1. To prepare the sauce, add water, honey, rice vinegar, and spices to a small pot. Place over medium-high heat, and stir until combined. Once it boils, add your cornstarch slurry, and whisk constantly until sauce thickens. Easy! Who needs a bottle?
  2. Grab a large, deep sauté pan (or wok), and heat the oil over medium-high heat. Once the oil is hot (but not smoking), add in your chicken and a dash or two of soy sauce. Once cooked through and golden on all sides, remove to a plate and set aside.
  3. Heat the remaining oil, and add your veggies. Cook until softened and lightly browned.
  4. Once your vegetables are done, add the water chestnuts and return the chicken to the pan. Pour in your prepared sauce and toss until coated. Simmer until chicken is warmed through, then stir in green onions. Sprinkle sesame seeds and remaining green onions on top, and serve warm. Adjust seasonings as you like, then enjoy each sweet and sticky bite!

Tips for the Best Chicken Stir Fry

Once you start cooking, stir fry recipes like this one (and my similarly quick and easy Zucchini Stir Fry) move FAST.

  • Be sure you read the recipe all the way through so you know which steps come in quick succession.
  • Take time to prep and measure everything ahead of time, including the sauce. You’ll thank yourself later (really, you will).

A blue plate of easy and healthy Teriyaki Chicken Stir Fry with rice

What to Serve with Teriyaki Chicken

One of a stir fry’s best qualities is that it is inherently a one-pan meal (thank you built-in protein and vegetables).

If you want to serve a side dish with this recipe, here are a few options of what goes with stir fry chicken:

  • Rice. Our go-to. I like teriyaki chicken with brown rice, because it is whole grain and thus higher in fiber, nutrients, and protein than white rice. (This Egg Roll in a Bowl recipe also uses rice.)
  • Fried Rice. For added veggies, try serving this dish with a hearty serving of Homemade Fried Rice or Healthy Fried Rice.
  • Cauliflower Rice. For those in need of a more low-carb option. (A blend of cauliflower rice and brown rice is great too).
  • Noodles. A fun twist! To make teriyaki chicken stir fry with noodles, cook soba (whole grain!) or rice noodles on the side while the chicken and vegetables are sautéing. You can also use whole wheat spaghetti noodles (no offense, Italy, but these are great in stir fry). Toss the cooked noodles with the chicken and vegetables at the very end.
  • Salad. This Asian-inspired/Midwest potluck favorite Ramen Salad would add a nice crunch and freshness as a side dish.

Healthy and easy Teriyaki Chicken Stir Fry with homemade sauce

Storing, Freezing, and Reheating Teriyaki Chicken

Thankfully, this teriyaki chicken stir fry recipe is incredibly storage friendly, so you can freeze or refrigerate as needed.

  • To Store. Store cooked leftovers in an airtight storage container in the refrigerator for up to 4 days.
  • To Freeze. Let cooked teriyaki chicken cool completely, then transfer to an airtight freezer-safe container (I like to press a sheet of plastic over the top to deter freezer burn). Place in the freezer for up to 3 months. Let thaw overnight in the refrigerator before reheating.
    • You can store the stir fry and rice separately or mix them together before freezing.
  • To Reheat. Rewarm gently in the microwave or on the stovetop over low heat, with a splash of water or chicken broth to thin the sauce as needed.

Recipe Adaptations

  • To Make Gluten Free. Use gluten-free tamari in place of the soy sauce.
  • To Make Vegetarian. Swap a can of rinsed, drained low-sodium chickpeas for the chicken or use diced extra-firm tofu. For inspiration, check out my General Tso’s Chickpeas, Tofu Stir Fry, and this perfect method for Crispy Tofu.

Recommended Tools to Make Teriyaki Chicken

  • Wok. You don’t need a wok to make great-tasting teriyaki chicken stir fry—a large, deep nonstick pan will do the trick—but if you plan to cook stir fry often, it’s a handy investment. I have owned this one for going on 10 years, and I’m still super happy with it. This is a very similar wok, just without the lid so it’s less expensive.
  • Small Whisk. This is the best whisk (I own two)! It’s smaller than most whisks, which makes it ideal for stirring ingredients without splashing.

 

Do you love teriyaki chicken as much as we do? Please comment below and let me know, especially if you try this recipe! I always love hearing from you♥

 

Teriyaki chicken stir fry and rice on a blue plate

Teriyaki Chicken Stir Fry

5 from 31 votes
Easy, healthy Teriyaki Chicken Stir Fry with Vegetables. Better than take out! This healthy meal comes together in a flash and uses everyday ingredients.

Prep: 15 mins
Cook: 15 mins
Total: 30 mins

Servings: 4 servings

Ingredients
  

For the Stir Fry:

  • 1 tablespoon extra-virgin olive oil divided
  • 1 1/4 pounds boneless, skinless chicken breasts cut into bite-size pieces
  • 1 red bell pepper cut into strips
  • 3 cups chopped mixed vegetables of choice such as asparagus, broccoli, or snap peas
  • 1 (8-ounce) can sliced water chestnuts drained
  • 2 medium green onions finely chopped, divided
  • 1 tablespoon sesame seeds optional
  • Low-sodium soy sauce for serving
  • Prepared brown rice, quinoa, noodles, or cauliflower rice for serving

For the Sauce:

  • 1/2 cup water
  • 1/3 cup low-sodium soy sauce
  • 3 tablespoons honey
  • 1 tablespoon rice vinegar
  • 1 tablespoon minced garlic
  • 1 tablespoon minced ginger
  • 1/4–1/2 teaspoon red pepper flakes
  • 1 tablespoon cornstarch mix with 2 tablespoons water to create a slurry

Instructions
 

  • First prepare the sauce: In a small pot, add the water, soy sauce, honey, rice vinegar, garlic, ginger, and red pepper flakes. Heat over medium high, stirring until smoothly combined. Bring to a boil. Add the cornstarch slurry. Whisk constantly until the sauce is thickened, about 1 to 2 minutes or until sauce has thickened.
  • In a large, deep sauté pan or wok, heat 1/2 tablespoon oil over medium-high heat. Once the oil is hot but not smoking, add the chicken and a few dashes of soy sauce. Cook until the chicken is golden on all sides and fully cooked through, about 4 to 6 minutes. With a large spoon, remove to a plate and set aside.
  • Heat the remaining 1/2 tablespoon oil. Add the bell pepper and asparagus. Cook for 3 to 4 minutes, or until softened and lightly browned.
  • When the vegetables are ready, add the water chestnuts and return the chicken to the pan. Pour in the sauce and toss to coat. Let simmer 1 to 2 minutes to warm the chicken through. Stir in about half of the green onions. Sprinkle the sesame seeds and remaining green onions over the top. Serve warm, with additional red pepper flakes and/or soy sauce as desired.

Notes

  • TO MAKE GLUTEN FREE: Use gluten-free tamari in place of the soy sauce.
  • TO MAKE VEGETARIAN: Swap a can of rinsed, drained low-sodium chickpeas for the chicken or use diced extra-firm tofu.
  • TO STORE: Store cooked leftovers in an airtight storage container in the refrigerator for up to 4 days.
  • TO REHEAT: Rewarm gently in the microwave or on the stovetop over low heat, with a splash of water or chicken broth to thin the sauce as needed.
  • TO FREEZE: Let cooked teriyaki chicken cool completely, then transfer to an airtight freezer-safe container (I like to press a sheet of plastic over the top to deter freezer burn). Place in the freezer for up to 3 months. Let thaw overnight in the refrigerator before reheating.
  • You can store the stir fry and rice separately or mix them together before freezing.

Nutrition

Serving: 1of 4 (without rice)Calories: 335kcalCarbohydrates: 31gProtein: 35gFat: 8gSaturated Fat: 1gCholesterol: 91mgPotassium: 921mgFiber: 5gSugar: 18gVitamin A: 1794IUVitamin C: 48mgCalcium: 62mgIron: 4mg

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Erin Clarke

Hi, I'm Erin Clarke, and I'm fearlessly dedicated to making healthy food that's affordable, easy-to-make, and best of all DELISH. I'm the author and recipe developer here at wellplated.com and of The Well Plated Cookbook. I adore both sweets and veggies, and I am on a mission to save you time and dishes. WELCOME!

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65 Comments

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  1. Made this tonight and it was really great. My picky husband even loved it- said it was a top ten meal! 
    Thanks!5 stars

  2. Hello, Erin. Thank you for giving us your wonderful recipes. I’m glad I use your recipes to cook to my family. And guess what? They love it so much! Here’s a good book I found online – http://bit.ly/2UaDNkz. I hope this book can help other to cook healthy meal and at the same time lead their healthy life!5 stars

  3.  I love this recipe, but I’m on the South Beach diet so I cannot use honey I’m still in phase 1, which sucks because I love this recipe. Do you have any suggestions for me?5 stars

  4. This recipe was amazing. I used broccoli onion red pepper and water chestnuts. My husband loved it. We had no leftovers :)5 stars

  5. This recipe always makes me wish I skipped chipotle/the drive through on the way home more often. It’s so yummy and it feels so wholesome in the middle of a crazy busy work week. It’s a delicious way to trick yourself in to eating your veggies :)5 stars

    1. I’m so happy to hear that you enjoy this recipe, Allie! Thank you for taking the time to share this kind review!

    1. I’m so happy to hear that this was a hit, Mary! Thank you for taking the time to share this kind review!

  6. I am going to make this recipe today. I am already sure it will be great. I have bell pepper and broccoli as vegetables. Thank you for sharing! ♡5 stars

      1. I made it! It was exactly as lovely as I thought it would be. My boyfriend liked it too. I added the recipe to my collection of yummy things I discover online :) and we are totally making this again!5 stars

  7. I loved this sauce!!!! The ginger made it the best I have made. I used poached chicken, snap peas, mushrooms, carrots, broccoli, leeks and green pepper. Thank you I will make this again!5 stars

  8. This was phenomenal, we thoroughly enjoyed it. It was a hit with my 22 yr old health-nut son, as well as my super-picky, anti-vegetable, 14 yr old daughter who doesn’t usually like any food that is “healthy” or good for you, lol. We all had to have seconds. It was easy to make, and I had everything needed already on hand. I made a double-batch, and I am so happy that I did! I used 2.5 lbs of chicken tenderloins cut into thin strips, a bag of frozen asian-style stir-fry veggies, 1 red and 1 green bell pepper, a bunch of green onions, and a medium vidalia onion. Doubled and prepared the sauce as written, except I used blue agave nectar in place of the honey. I boiled stir-fry noodles until just al-dente, and added them to the wok when I added chicken back near the end, in step 4. I just printed this recipe out so we can add it to our rotation! Thanks so much for this delicious, healthy recipe. It is very attractive on a plate, too- impressive all the way around!5 stars

    1. Hi J, I’m sorry to hear that this dish wasn’t to your tastes. I (and other readers) have enjoyed the flavors, so I really wish it would’ve been a hit for you too!

  9. This immediately became a favorite at my house! I doubled the chicken to 2.5 lbs., added 1 bunch of asparagus, 2 bell peppers, 1 head of broccoli, 1 red onion and 1 8 oz can of water chestnuts. I didn’t need to double the sauce because we prefer to drizzle it over instead of tossing it all together. My husband says he’ll never be able to eat packaged teriyaki again after having it fresh. We love that the sauce has a real bite to it! This one is sooo good and easy to modify for what you have in your house. Thank you!5 stars

  10. Loved this recipe! I added a bit more chicken and veggies to get 6 servings and served with brown rice. I’m always on the hunt for easy AND healthy dinners and this recipe accomplished both! 5 stars

  11. Delicious!   Made this tonight for my wife and myself.  While I really enjoy stir fry’s, my wife is not a huge fan.  But, this one she gave TWO thumbs up and told me not to loose the recipe.  Can’t wait to try the sauce  with beef or pork!
    Added celery, carrots, mushrooms, red pepper, onion with the water chestnuts and chicken.   Served with Cauliflower rice.    

    Thank you!   Will most definitely make again!5 stars

    1. Hi Alan! I’m sorry to hear this didn’t hit the spot for you. Next time, you can absolutely add more spices and maybe a bit of extra ginger and soy sauce so it’s more to your taste.

  12. Made this for the first time and it was delicious. Two things I found though the garlic & ginger floated on the top of the sauce (is this supposed to happen ?) I wasn’t sure about it so I ran the sauce through a sieve. Secondly found it a bit thick so won’t use as much cornstarch next time. All in all super tasty.5 stars

    1. Thank you for sharing this kind review, Karon! Did you use minced garlic and ginger and whisk the sauce until it thickened? I’m happy you still enjoyed it!

  13. This was really good! We served over brown rice. Veggies were red pepper, asparagus, zuccini. Pineapples would have made a great addition. Carrots too.5 stars

  14. This was a last minute idea for me. Thought the sauce was very good, used a little less honey. Used veggies that I had (frozen and fresh). We really enjoyed this – thank you.5 stars

  15. Thank you for this recipe, it was delish! I made it with snap peas, water chestnuts, and chicken thighs. I did not have rice vinegar so I swapped it for apple cider vinegar and it worked great. I’m glad I doubled the recipe so we have leftovers. YUM!5 stars

  16. Unbelievably good! Sauce was perfect (not too salty or overpowering). I used broccoli, peppers and sno peas (my wife’s favorite) as the asparagus selection in our supermarket was not the best. Definitely going to the front of the dinner rotation!5 stars

  17. Made this last night – EXACTLY as per the recipe. It was fantastic !! Typically the first time we make a recipe like this we would be a little disappointed by the flavour (or lack of) but this one was perfect for us. We will be making this again and my wife told me to make sure we keep this one !!5 stars

  18. Every time I make this, no matter what veggies I have on hand, it is delicious! Thank you so much for another favorite recipe!5 stars