PF
Close-up of a flavorful Asian chicken dish with rice and spring onions in a black bowl.
Stovetop~25 minComplexity

20-Minute Teriyaki Chicken

This Teriyaki Chicken delivers 56g protein and 515 calories per serving — a single-meal option that covers roughly one-third of a typical daily protein target. Ready in 20 minutes across 2 servings, making it a go-to for post-training carb and protein replenishment. Built for lifters fueling muscle recovery without prep complexity.

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Ingredients

2 servings
  • Chicken Breast, Boneless Skinless(454g)

    Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.

  • salt and pepper
  • Peanut Oil, Refined(15g)
  • Optional Toppings: Toasted Sesame Seeds, Thinly-Sliced Green Onions
  • Garlic(60g)
  • Soy Sauce, Low Sodium(60g)
  • Honey(30g)
  • Mirin, Sweet Rice Wine(30g)
  • Vinegar, Rice(30g)
  • Cornstarch(15g)
  • Sesame Oil, Toasted(3g)
  • Ginger, Fresh Root(1g)

Instructions

  1. 1Pat the chicken breast dry with paper towels and season generously with salt and pepper on both sides.
  2. 2In a small bowl, whisk together the soy sauce, mirin, rice vinegar, honey, minced fresh garlic, grated fresh ginger, and cornstarch until fully combined and cornstarch dissolves.
  3. 3Heat the peanut oil in a large skillet or wok over medium-high heat for 1 minute until shimmering.
  4. 4Add the chicken breast to the hot oil and cook for 6–7 minutes per side, stirring occasionally, until golden brown and the internal temperature reaches 165°F.
  5. 5Pour the teriyaki sauce over the cooked chicken and stir to coat evenly. Cook for 2–3 minutes over medium-high heat, stirring frequently, until the sauce reaches a gentle simmer and thickens enough to coat the back of a spoon.
  6. 6Remove from heat and drizzle the toasted sesame oil over the chicken, then toss gently to combine.
  7. 7Divide the chicken and sauce evenly into 2 airtight containers while hot, allowing to cool to room temperature before sealing and refrigerating for up to 4 days.

Nutrition — Per Serving

515

calories

56g

protein

15g

fat

Carbohydrates
33g
Saturated fat
2.8g
Sodium
1190 mg
Dietary fiber
0.9g

2 servings per batch · ~349g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does 20-Minute Teriyaki Chicken have per serving?

Each serving contains 56g of protein, 515 calories, 15g fat, and 33g carbs. This is a top-tier protein-per-calorie option that delivers substantial amino acid load without excess fat.

How long does 20-Minute Teriyaki Chicken take to prep and what's the batch size?

Total time is 20 minutes on the stovetop with only 2 servings per batch, so this is a quick-turn recipe for 1-2 day prep cycles rather than full-week meal prep. You'll need multiple cooking sessions to cover a full week.

Is 20-Minute Teriyaki Chicken good for muscle gain?

At 56g protein and 515 calories per serving, this recipe is built for muscle-building phases where maximizing protein intake is the priority. The 33g carbs support training performance and post-workout glycogen replenishment.

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