This Chicken Teriyaki is a delicious healthy version of the popular Japanese dish. With no added sugar or starch, this easy chicken dinner is a guilt-free treat! It’s gluten-free, paleo, low-carb, and Whole30 compliant, so dig in and enjoy!
Healthy Asian Paleo Recipes
Are you a healthy eater who craves Asian foods and other delicious meals that may not always be the best for you?
I know the struggle, and so does ChihYu Smith! She’s an author, blogger, and Whole30-certified coach. Her new cookbook, Asian Paleo, is packed with recipes that are nutrient-dense and healthy, but they’re ALSO satisfying and packed with umami. The recipes in her book are perfect examples of how to achieve Asian flavors that are free of gluten, soy, wheat, rice, grains, dairy, and added sugar.
Chicken Teriyaki Ingredients
This chicken teriyaki is made with no added sugar or starch! Better yet, the chicken is roasted in the oven with simplified cooking methods to help you enjoy good food fast. It is best to use boneless chicken thighs with the skin on. You can even ask your butcher to remove the thigh bones for you, to save time!
- Boneless chicken thighs, skin on – For even cooking, look for thighs that are roughly the same size. Bone-in chicken thighs will also work but tend to take longer to cook.
- Coconut aminos – If you don’t have coconut aminos (or you can’t have coconut products), you can use low sodium sodium soy sauce instead. Be sure to buy a gluten-free soy sauce though!
- Apple juice – Adds sweetness to the teriyaki sauce without added sugars.
- Apple cider vinegar – This adds a nice tang and tenderizes the chicken.
- Fresh ginger and garlic – Garlic and ginger are fundamental ingredients in a Asian cuisine, and provide essential flavor and aroma.
- Arrowroot flour – Helps to thicken the sauce while keeping the dish gluten-free.
What is Umami?
Every single edible food on the planet fits into one or more of the five taste categories, which are:
- Sweet
- Salty
- Sour
- Bitter
- Umami (savory)
Foods with an umami taste are savory, earthy-tasting, and often have a meaty or brothy taste. Examples of the umami taste can be found in soy protein, mushrooms, Parmesan cheese, and miso.
How to Make Paleo Teriyaki Chicken
Roasting and broiling the chicken is the most time-consuming part of making this chicken teriyaki recipe. Everything else is super quick! My favorite part is the I Heart Umami chicken teriyaki sauce. It is so good, and has the amazing taste of restaurant teriyaki sauce but without all of the excess salt and sugar.
- Prepare the sauce. Combine sauce ingredients in a small saucepan, mixing until there are no lumps.
- Thicken the sauce. Gently warm over medium-low heat, stirring frequently until thickened.
Note: sauce can be made ahead of time and stored in an airtight glass container in the refrigerator for up to 2 weeks.
- Preheat the oven to 425°F. Line a sheet pan with parchment paper and place a baking rack on top. Lightly spray the rack with oil.
- Pat the chicken dry. Lightly season with a bit of sea salt on all sides.
- Bake the chicken. Place the chicken thighs, skin side up, on the prepared rack. Bake for 20 minutes, or until golden brown and the meat is completely cooked through.
- Baste chicken with teriyaki sauce. Remove the chicken from the oven and brush with the teriyaki sauce. Place the chicken back in the oven and broil for 3 minutes to give the skin a nice golden color.
- Serve and enjoy. Allow chicken to rest for 5 minutes before slicing into bite-sized pieces. If desired, sprinkle with toasted sesame seeds and chopped scallions.
Serving Suggestions
Serve this meal with Spiralized Vegetable Stir Fry, Thai Noodle Salad, Riced Veggies, or Cauliflower Fried Rice.
More of Our Favorite
Healthy Asian-Inspired Recipes
Healthy Chicken Teriyaki Recipe (Paleo)
- Total Time: 38 minutes
- Yield: 4 servings 1x
Description
Healthy Chicken Teriyaki Recipe (Paleo and Whole 30 friendly)
Ingredients
For the Chicken Teriyaki
- Cooking oil spray (avocado, coconut, or ghee)
- 4 boneless chicken thighs, skin on (about 1 ½ pounds)
- Sea salt
- ⅓ cup I Heart Umami Teriyaki Sauce (see recipe below)
- Toasted white sesame seeds (optional)
- Chopped scallions (optional)
For the I Heart Umami Teriyaki Sauce
- ¼ cup apple juice
- 3 ½ Tablespoons coconut aminos
- 2 Tablespoons cider vinegar
- 1 teaspoon grated fresh ginger
- 1 teaspoon grated fresh garlic
- 1 to 1 ½ teaspoons arrowroot flour
Instructions
Make the Teriyaki Sauce
- Combine all the ingredients in a small saucepan, mixing until there are no lumps.
- Gently warm over medium-low heat, stirring frequently with a wooden spoon until slightly thickened, 1 to 2 minutes.
- Store in an airtight glass container in the refrigerator for up to 2 weeks.
Make the Chicken Teriyaki
- Preheat the oven to 425°F. Line a sheet pan with parchment paper and place a baking rack on top. Lightly spray the rack with oil.
- Pat the chicken dry. Lightly season with a bit of sea salt on all sides.
- Place the chicken thighs, skin side up, on the prepared rack. Bake for 20 minutes, or until the skin becomes light golden brown and the meat is completely cooked through (165°F on a meat thermometer).
- Remove the chicken from the oven and brush with the teriyaki sauce. Change the oven setting to high broil. Place the chicken back in the oven and broil for 3 minutes to give the skin a nice golden color. (If you use skinless chicken, broil for only 1 to 2 minutes.)
- Wait for 5 minutes before slicing the chicken into bite-sized pieces. If desired, sprinkle with toasted sesame seeds and chopped scallions.
Notes
Reprinted from Asian Paleo by arrangement with The Countryman Press, a division of W.W. Norton & Company, Inc. Copyright © 2019, ChihYu Chiang | I Heart Umami.
- Prep Time: 15 minutes
- Cook Time: 23 minutes
- Category: Chicken
- Method: Oven
- Cuisine: asian
Nutrition
- Serving Size: 1 serving without rice
- Calories: 196
- Sugar: 0.5 g
- Sodium: 400.6 mg
- Fat: 6.4 g
- Saturated Fat: 1.7 g
- Carbohydrates: 1.3 g
- Fiber: 0.1 g
- Protein: 31.1 g
- Cholesterol: 146.5 mg
Great recipe! I love how it maintains the authentic teriyaki flavor while staying paleo-friendly. The sauce thickness reminds me of beating those tricky wave segments – you need just the right balance! I’d suggest adding some crushed cashews for extra crunch. Will definitely try this with cauliflower rice.
Wishing you a fabulous upcoming weekend, dear Lindsay xx
This healthy chicken teriyaki is an amazingly delicious dish that is great on a paleo diet and even if you’re not on a diet it is the perfect thing to enjoy with your family.
So glad you loved it Veronica!
I am ALL about you publishing another cookbook (and I’m all about this fabulous recipe, minus the big no-no’s like added sugar). Wishing you a fabulous upcoming weekend, dear Lindsay xx
Thank you Liz. Emailed you back as well. Also, what type of cookbook would you want to see?
This looks amazing! I always love teriyaki but don’t always love some of the ingredients that come with the recipes. This is going to be perfect for those healthy weeknight dinners!
Such a wonderful weeknight chicken recipe!! I was in a rut and this is a tasty, healthy entree for our meal rotation!
This is such a great Paleo meal, I think my family will love it!
Keep me posted Tanya!