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Chicken teriyaki bowl – lower calorie high protein dinner recipe

Healthy Sugar Free Teriyaki Chicken

This lighter take on classic chicken teriyaki delivers 44 grams of protein per serving without sacrificing that sticky, savory glaze you crave. Lean chicken breasts get baked to perfection and coated in a homemade soy-allulose sauce that hits all the same umami notes with way less sugar. Pair it over cauliflower rice and broccoli for a macro-friendly meal prep staple that actually keeps you full.
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Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings: 5 servings
Course: Dinner
Cuisine: Asian
Calories: 250
Ingredients Method Video

Ingredients
  

Chicken:
  • 2 lbs boneless skinless chicken breast
  • 2 teaspoons garlic powder
  • 2 teaspoons smoked paprika
  • 1 teaspoon onion powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
Sauce:
  • 1/2 cup low sodium soy sauce
  • 1/4 cup rice vinegar
  • 2 tablespoons allulose or monk fruit
  • 2 teaspoons minced garlic
  • 2 teaspoons minced ginger
  • 2 teaspoons cornstarch & 4 tablespoons water for thickening
  • 1/2 teaspoon red chili flakes optional
Garnish:
  • Sesame seeds
  • Green onion
Bowl (if making):
  • 6 oz cooked chicken
  • 1 1/2 cups Raw Cauliflower Rice (3/4 cup cooked)
  • 1 cup Raw Broccoli (1/2 cup cooked)

Directions
 

  1. Preheat oven to 375°F.
  2. Trim fat from chicken breasts and butterfly them.
  3. Mix seasoning in a small bowl, then sprinkle evenly over both sides of each breast.
  4. Place chicken on a lined baking sheet (parchment or foil + a light spray of non-stick cooking spray).
  5. Bake for 30–35 minutes, or until internal temperature reaches 165°F.
  6. While the chicken bakes, mix all sauce ingredients except cornstarch and water in a small skillet over medium-low heat.
  7. Mix cornstarch with water, then stir into the sauce and cook until thickened, about 1–2 minutes. Remove from heat.
  8. Once chicken is done, brush the glaze generously over both sides.
  9. Return chicken to the oven for 2–3 minutes to let the glaze set and slightly caramelize.
  10. Garnish with sesame seeds and green onion. Optionally pair with cooked cauliflower rice and broccoli.