
Grilled Teriyaki Chicken Kebabs
These Grilled Teriyaki Chicken Kebabs pack 58g protein and 620 calories per serving, making them one of the highest-protein dinner options for lifters. Four servings cook quickly on the stovetop, turning around a full meal prep in under an hour. Ideal for hitting protein targets on training days without excess carbs or fat.
Ingredients
- •Soy Sauce, Low Sodium(120g)
- •Brown sugar(80g)
- •Garlic(15g)
- •Ginger, Fresh Root(10g)
- •Cornstarch(30g)
- •3 Cups Water (Divided, $0.00)
- •Chicken Breast, Boneless Skinless(907g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •White Rice(240g)
Instructions
- 1Soak wooden skewers in water for at least 30 minutes. While soaking, cut the chicken breast into 1½-inch cubes and set aside.
- 2Combine the soy sauce, brown sugar, minced fresh garlic, and grated fresh ginger in a medium pot over medium heat. Stir until the brown sugar dissolves, about 2–3 minutes.
- 3In a small bowl, whisk the cornstarch with 1 cup water until smooth. Pour the slurry into the pot and whisk constantly over medium heat until the sauce thickens and turns glossy, 2–3 minutes. Remove from heat and let cool for 5 minutes.
- 4Divide the cooled teriyaki sauce in half. Place the cubed chicken and half the sauce in a ziplock bag, seal, and marinate at room temperature for 30 minutes. Reserve the remaining half for basting.
- 5Cook the rice according to package directions using water and a separate pot over medium heat. Once cooked, fluff with a fork and keep warm.
- 6Thread the marinated chicken onto the soaked skewers, leaving ¼-inch space between pieces. Heat a large skillet or grill pan over medium-high heat until very hot, about 2 minutes.
- 7Place the skewers in the hot skillet and cook 4–5 minutes per side, basting with the reserved teriyaki sauce each time you flip. Continue cooking until the chicken reaches an internal temperature of 165°F and the exterior is caramelized and golden, about 8–10 minutes total.
- 8Divide the cooked rice and teriyaki chicken skewers evenly into 4 airtight containers while hot. Drizzle any remaining sauce over each portion, cool to room temperature, and refrigerate.
Nutrition — Per Serving
620
calories
58g
protein
6g
fat
- Carbohydrates
- 78g
- Saturated fat
- 1.4g
- Sodium
- 1192 mg
- Dietary fiber
- 1.2g
4 servings per batch · ~351g each
Macro data sourced from USDA FoodData Central
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Set up your profile to unlockCommon questions
How much protein does Grilled Teriyaki Chicken Kebabs have per serving?
Each serving delivers 58g of protein and 620 calories with 6g fat and 78g carbs. This is a high-protein, high-carb option built for maximizing protein intake alongside substantial carbohydrate content.
How long does Grilled Teriyaki Chicken Kebabs take to prep?
This recipe is quick prep and makes 4 servings, allowing you to batch multiple skewers efficiently on the stovetop or grill during meal prep sessions.
Is Grilled Teriyaki Chicken Kebabs good for muscle gain?
At 58g protein per serving with 78g carbs and only 6g fat, this recipe is specifically designed for muscle gain phases where high protein and carbohydrate intake drive recovery and performance. The macro ratio prioritizes protein and carbs over dietary fat.
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