
Easy Chicken Yakitori
This Chicken Yakitori delivers 13g protein and 157 calories per serving — a lean option for keeping calories controlled while training. Batch-preps 8 servings in quick prep time on the stovetop, making it an efficient Japanese-style addition to your rotation. Pairs well as a side or appetizer when you need to fill out a meal without excess calories.
Ingredients
- •Soy Sauce, Low Sodium(120g)
- •Rice Wine, Dry (Sake)(60g)
- •Mirin, Sweet Rice Wine(60g)
- •Brown sugar(60g)
- •2 tablespoons water
- •Garlic(60g)
- •Shallot
- •Chicken Thigh, Boneless Skinless(482g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
Instructions
- 1Soak wooden skewers in cold water for 30 minutes while you prepare the remaining ingredients.
- 2Combine the soy sauce, sake, mirin, brown sugar, and minced garlic in a small saucepan over medium-high heat. Bring to a boil, then reduce heat to low and simmer uncovered for 10–15 minutes, stirring occasionally, until the sauce reduces by half and thickens enough to coat the back of a spoon. Remove from heat, let cool to room temperature, then strain out the garlic solids. Reserve 1/4 of the sauce in a separate bowl for dipping; use the remaining 3/4 for glazing during cooking.
- 3Cut the chicken thighs into 1½-inch cubes and slice the shallot into 1-inch pieces. Thread the chicken and shallot alternately onto the soaked skewers, leaving a small gap between pieces.
- 4Heat a large skillet or grill pan over medium-high heat for 2–3 minutes until very hot. Working in batches if needed to avoid crowding, place skewers in the pan and cook for 3–4 minutes without moving, until the chicken develops deep golden-brown color on the first side.
- 5Brush the cooked side generously with the glaze, then turn each skewer. Cook for another 3–4 minutes over medium-high heat until the second side is golden brown and the internal temperature of the chicken reaches 165°F.
- 6Brush the second side with glaze during the final minute of cooking, then transfer skewers to a clean plate.
- 7Divide the cooked skewers evenly into 8 meal prep containers while still warm, pairing each with a portion of cooked rice. Drizzle each container with a small amount of reserved dipping sauce.
- 8Store containers in the refrigerator for up to 4 days. Reheat gently in a skillet over medium heat for 2–3 minutes before serving, then drizzle with additional reserved dipping sauce and garnish with thinly sliced raw shallot.
Nutrition — Per Serving
157
calories
13g
protein
5g
fat
- Carbohydrates
- 12g
- Saturated fat
- 1.0g
- Sodium
- 581 mg
- Dietary fiber
- 0.3g
8 servings per batch · ~105g each
Macro data sourced from USDA FoodData Central
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How much protein does Easy Chicken Yakitori have per serving?
Each serving contains 13g of protein and 157 calories, with 5g fat and 12g carbs. These skewers are a light, lower-calorie option compared to other chicken recipes in the app.
How long does Easy Chicken Yakitori take to prep?
This recipe has quick prep time and yields 8 servings per batch, making it an efficient way to prep multiple days of sides or light dinners. Stovetop cooking keeps total time minimal.
Are Easy Chicken Yakitori good for fat loss?
At only 157 calories and 13g protein per serving, these yakitori skewers work best as a side dish or appetizer during fat loss phases where you need low-calorie, high-volume options. They pair well with higher-protein mains to hit daily targets.
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