• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Cozy Fall Recipes
  • Start Here
  • Recipe Index
  • Subscribe

Season & Thyme logo

menu icon
go to homepage
subscribe
search icon
Homepage link
  • Cozy Fall Recipes
  • Recipe Index
  • About Me
  • Social
  • Subscribe
    • Email
    • Instagram
    • Pinterest
  • ×
    Home » Recipes » Chicken » Healthy Teriyaki Chicken Thighs

    Published: Nov 18, 2021 · Modified: Sep 6, 2023 by Sarah Baumeister · This post may contain affiliate links · Leave a Comment

    Healthy Teriyaki Chicken Thighs

    Jump to Recipe Print Recipe

    This recipe for healthy teriyaki chicken thighs is a delicious family crowd pleaser that is full of flavor from garlic and ginger and is sweetened with honey instead of sugar. Only using 6 ingredients, this healthy chicken teriyaki recipe is simple to make and is gluten free and dairy free. You're going to love it!

    completed teriyaki chicken thighs with a spoon in the dish

    This easy chicken thighs recipe is inspired by my sister, who often makes it in large quantities for her family. She tries to eat gluten and dairy free when possible, so this is a staple in their house. She doubles the recipe and it makes amazing leftovers! This healthy teriyaki chicken recipe is very similar to my 20 cloves chicken, but with the addition of ginger.

    Looking for more recipes with ginger and garlic? Try this recipe for Lion's Head Pork Meatballs, Indian Butter Chicken, or Thai Red Curry Noodle Soup.

    You may be wondering…

    Is Teriyaki Chicken Healthy?

    uncooked teriyaki chicken thighs

    And the answer is, it depends how your make it. In general, chicken teriyaki is not a healthy dish. Store Bought teriyaki sauce is generally full of sugar and other ingredients that are not great for you to have in large quantities. That is what makes this recipe so great! There are only six simple ingredients. And all of these ingredients are normal pantry items. Plus the sauce is so delicious and flavorful that you won't even think about the fact that it is a "healthy" version.

    This healthy teriyaki sauce recipe is also sweetened with honey instead of sugar. Honey digests more slowly than sugar, so it is less likely to spike your blood sugar. The sauce is a little thinner than most teriyaki sauces, if you would like to thicken it up, feel free to add a bit of cornstarch. This will not affect the flavor, only the consistency of the sauce.

    a purple bowl of green onions surrounded by other recipe ingredients

    Ginger, garlic, and green onions are all super good for you ingredients. And this sauce has a LOT of those three. I wasn't shy with the amounts, and the flavor payoff is huge. I like to keep ginger root frozen in pre grated and measured portions for recipes like this. It helps to cut down on the prep time.

    Ingredients for Healthy teriyaki Chicken Thighs

    ingredients for healthy teriyaki chicken thighs
    • boneless skinless chicken thighs (alternatively boneless skinless chicken breasts can be used)
    • Liquid aminos/ low sodium soy sauce (or coconut aminos if you would like this recipe to be soy free as well)
    • garlic
    • fresh ginger
    • green onions
    • honey

    Instructions

    Begin this teriyaki chicken recipe by making the healthy teriyaki sauce. In a small bowl, combine soy sauce, minced garlic, grated fresh ginger, green onions, and honey. Whisk together to make a sauce.

    minced garlic and ginger on a wooden cutting board
    chopped green onions with garlic and ginger on the cutting board in the background

    Place chicken thighs in a 9x13 baking and cover with healthy teriyaki sauce.

    chicken thighs in white baking dish with bowl of teriyaki sauce in the background
    sauce has been poured on chicken

    Bake at 400 for 45-50 minutes or until chicken thighs are cooked through.

    Garnish with sesame seeds, if desired.

    Top Tip

    This homemade teriyaki sauce makes a fantastic teriyaki chicken marinade as well. Feel free to marinade your chicken in it for a few hours (or overnight) and either bake or grill chicken thighs.

    What to serve with Teriyaki Chicken

    chicken on a bed of rice with sliced zucchini on the plate
    • Rice. Serve this teriyaki chicken with rice either on the side or mixed together. You could even make teriyaki chicken bowls by adding veggies!
    • Vegetables. Add broccoli, green beans, or zucchini to the baking dish and cook the veggies alongside the chicken thighs. You could also steam vegetables separately and serve alongside the chicken.
    • Noodles. Serve chicken teriyaki with rice noodles or chow mein noodles for a full take out night experience.

    Storage

    These teriyaki chicken thighs can be stored in the fridge for 2-3 days. They reheat in the microwave beautifully because the recipe produces a lot of sauce and so they don't dry out.

    more chicken thigh recipes

    • cast iron chicken thighs with garlic
    • roasted chicken thighs with fennel
    • sheet pan honey mustard chicken thighs

    Healthy Teriyaki Chicken Thighs

    Sarah Baumeister
    Healthy Teriyaki Chicken thighs are an easy weeknight meal with only six ingredients and loads of flavor and freshness!
    5 from 2 votes
    Print Recipe Pin Recipe
    Prep Time 10 minutes mins
    Cook Time 50 minutes mins
    Total Time 1 hour hr
    Course chicken
    Cuisine Chinese
    Servings 6 servings
    Calories 483 kcal

    Ingredients
      

    • 3 lbs. boneless skinless chicken thighs
    • ½ cup Liquid aminos
    • 10 cloves garlic minced
    • 3 tbsp. fresh ginger peeled and grate
    • 4 green onions sliced
    • ½ cup honey

    Instructions
     

    • Preheat oven to 400 degrees.
    • In a small bowl, combine soy sauce, minced garlic, grated fresh ginger, green onions, and honey. Whisk together to make a sauce.
    • Place chicken thighs in a 9x13 baking and cover with healthy teriyaki sauce.
    • Bake at 400 for 45-50 minutes or until chicken thighs are cooked through.

    Nutrition

    Serving: 1gCalories: 483kcalCarbohydrates: 27gProtein: 57gFat: 18gSaturated Fat: 5gPolyunsaturated Fat: 12gCholesterol: 277mgSodium: 1573mgFiber: 1gSugar: 24g
    Tried this recipe?Let us know how it was!

    More Flavorful Chicken Recipes

    • Crockpot Parmesan Garlic Chicken
    • chicken and dumplings in a bowl with dutch oven in the background.
      Dutch Oven Chicken and Dumplings
    • greek chicken meatballs on pasta topped with dill and feta.
      Greek Chicken Meatballs
    • finished tray bake dish.
      Greek Chicken Tray Bake

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Hi, I'm Sarah! I am a wife, mother, and believer. I have been cooking since I could stand and am excited to share my love for being in the kitchen with all of you. You will find a variety of recipes here from healthy family dinners, to ways to prepare venison, to soups, to baked goods, we love it all!

    Learn more about me →

    Fall Favorites

    • bowl of mashed pumpkin next to pressure cooker.
      Instant Pot Pumpkin
    • overhead of pumpkin cheesecake cookies sprinkled with cinnamon.
      Pumpkin Cheesecake Cookies
    • Protein Pumpkin Muffins
    • one apple cider muffin on a wooden cutting board with apples in the background.
      Apple Cider Muffins
    • finished granola in a container on a wooden cutting board
      Brown Butter Cinnamon Granola
    • img 0899
      Cozy Autumn Wild Rice Soup

    Popular Posts

    • Chicken Pastina with Egg
    • overhead of finished ranch dressing.
      Copycat Wingstop Ranch Recipe
    • thai eggplant curry featured
      Thai Eggplant Curry (and all about Thai eggplants)
    • featured image of fermented pickles without vinegar in a mason jar
      Fermented Pickles without Vinegar
    • bowl of mexican sopita with a spoon.
      Mexican Sopita (Sopa de Conchas)
    • finished burger on a plate
      Ninja Foodi Frozen Burgers (in Air Fryer)

    Season and Thyme has been featured in:

    image of brand logos of all the places Season and Thyme has been featured.

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • Accessibility Policy

    Newsletter

    • Sign Up! for emails and updates

    Copyright © 2023 Season and Thyme