PF
Delicious grilled meat skewers with sauce, perfect for a barbecue dish.
Grill~35 minComplexity

Grilled Teriyaki Chicken

Grilled Teriyaki Chicken delivers 44g protein and 435 calories per serving, covering majority of daily protein needs in a single meal. Six servings emerge from quick stovetop cooking with Asian seasoning that eliminates sauce prep complexity. Batch this multiple times per week to maintain consistent high-protein intake without rotating between multiple proteins.

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Ingredients

6 servings
  • Cornstarch(30g)
  • Brown sugar(120g)
  • Soy Sauce, Low Sodium(80g)
  • Honey(10g)
  • Ginger, Fresh Root(1g)
  • Garlic powder(1g)
  • Chicken Thigh, Boneless Skinless(1361g)

    Boneless skinless thighs. Fattier than breast but more forgiving to cook.

  • 2 teaspoons kosher salt

Instructions

  1. 1Combine the cornstarch with 1 cup of cold water in a small saucepan and whisk until smooth. Add the brown sugar, soy sauce, honey, ginger, and garlic powder, stirring to combine.
  2. 2Bring the sauce to a simmer over medium heat and cook for 4–5 minutes, stirring often, until thickened enough to coat the back of a spoon. Remove from heat and reserve ⅓ cup of sauce in a separate bowl for serving; set the remaining sauce aside.
  3. 3Pat the chicken thighs dry with paper towels. Transfer to a large bowl, pour the remaining teriyaki sauce over them, and toss until evenly coated.
  4. 4Heat a large skillet over medium-high heat until hot. Working in batches if needed to avoid overcrowding, add the chicken thighs skin-side down and cook for 5–6 minutes until golden brown and char marks form.
  5. 5Flip the chicken and cook for 7–8 minutes more over medium-high heat, basting with sauce from the bowl and turning occasionally, until the internal temperature reaches 165°F when measured at the thickest part with an instant-read thermometer.
  6. 6Transfer the cooked chicken to a clean cutting board and let rest for 5 minutes.
  7. 7Divide the rested chicken evenly into 6 airtight containers while still warm. Drizzle each portion with reserved teriyaki sauce.
  8. 8Seal containers and refrigerate for up to 4 days. Reheat gently in a skillet over medium heat or microwave before serving.

Nutrition — Per Serving

435

calories

44g

protein

18g

fat

Carbohydrates
26g
Saturated fat
3.8g
Sodium
627 mg
Dietary fiber
0.2g

6 servings per batch · ~267g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Grilled Teriyaki Chicken have per serving?

Each serving provides 44g of protein and 435 calories with 18g fat and 26g carbs. This is a balanced profile that delivers substantial protein without excessive calories.

How long does Grilled Teriyaki Chicken take to prep?

This is a quick prep recipe that yields 6 servings, giving you reliable high-protein portions to portion out across multiple meals in a single prep session.

Is Grilled Teriyaki Chicken good for muscle gain?

At 44g protein and 435 calories per serving, this recipe supports muscle gain phases while keeping calories moderate enough to avoid excess fat accumulation. The 26g carbs provide workout fuel without requiring a calorie surplus approach.

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