Easy Teriyaki Chicken
This Teriyaki Chicken delivers 31g protein and 342 calories per serving, making it one of the most protein-dense Asian options available. Five servings come together on the stovetop quickly, solving the mid-week meal prep crunch without sacrificing macro targets. Built for anyone serious about hitting 160g+ protein daily while keeping prep time under control.
Ingredients
- •Soy Sauce, Low Sodium(60g)
- •Brown sugar(45g)
- •1 Tbsp water ($0.00)
- •Garlic(60g)
- •Ginger, Fresh Root(5g)
- •Vegetable oil(30g)
- •Chicken Thigh, Boneless Skinless(794g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
Instructions
- 1Mince the fresh garlic and ginger, then whisk together with the soy sauce, brown sugar, and 1 tablespoon of the vegetable oil in a bowl until the sugar dissolves.
- 2Place the chicken thighs in a shallow container, pour the marinade over top, and turn to coat evenly. Cover and refrigerate for at least 30 minutes or up to overnight, turning occasionally.
- 3Heat the remaining 1 tablespoon of vegetable oil in a large skillet over medium-high heat until shimmering (about 1–2 minutes). Remove the chicken from the marinade, letting excess drip off, and discard the used marinade.
- 4Add the chicken skin-side down to the hot skillet and cook for 5–7 minutes over medium-high heat until the skin is golden brown and crispy, then flip.
- 5Cook the chicken for another 5–7 minutes over medium-high heat, undisturbed, until the internal temperature reaches 165°F at the thickest part of the thigh and the glaze has reduced to a light, syrupy coating on the meat.
- 6Transfer the chicken to a cutting board and let rest for 5 minutes, then slice into bite-sized pieces.
- 7Divide the sliced chicken evenly into 5 airtight containers while still warm, spooning any remaining glaze from the skillet over each portion.
- 8Cool to room temperature before sealing, then refrigerate for up to 4 days.
Nutrition — Per Serving
342
calories
31g
protein
19g
fat
- Carbohydrates
- 14g
- Saturated fat
- 3.6g
- Sodium
- 535 mg
- Dietary fiber
- 0.4g
5 servings per batch · ~199g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
Swap any ingredient and get recalculated macros instantly.
Set up your profile to unlockCommon questions
How much protein does Easy Teriyaki Chicken have per serving?
Each serving delivers 31g of protein with 342 calories, 19g fat, and 14g carbs. This is a solid protein-forward option that fits cleanly into most macro targets.
How long does Easy Teriyaki Chicken take to prep?
This recipe is marked as quick prep and makes 5 servings in a single stovetop cook. You're looking at fewer than 4 minutes of meal-prep time per serving across the week.
Is Easy Teriyaki Chicken good for muscle gain?
At 31g protein and 342 calories per serving, this recipe supports muscle gain phases with a moderate calorie load and solid protein density. The carbohydrate content at 14g helps fuel workouts without excess volume.
More like this
Slow Cooker Beef Pasta
Slow Cooker · 10 servings
