If you’re craving a dish that’s bursting with flavor but still keeps things light and wholesome, I’ve got just the thing for you—a Healthy Teriyaki Chicken Skewers Recipe that I absolutely adore. This recipe is perfect for weeknight dinners, weekend cookouts, or anytime you want something quick, colorful, and super tasty. The blend of juicy chicken, sweet pineapple, and vibrant veggies all coated in a homemade, healthier teriyaki sauce will have your whole family going crazy for it. Trust me, once you try this, it’ll become your go-to grilled meal.
Why You’ll Love This Recipe
- Wholesome & Flavorful: Made with fresh chicken, veggies, and a homemade teriyaki sauce that’s both sweet and savory without all the added junk.
- Super Versatile: You can tweak the veggies or swap chicken parts to suit your family’s taste or dietary needs.
- Perfect for Grilling or Oven Cooking: Whether you’re firing up the BBQ or using your broiler, these skewers cook beautifully.
- Easy Prep and Quick Cook Time: Marinate for as little as 10 minutes, and dinner’s on the table in about 40 minutes total.
Ingredients You’ll Need
Each ingredient in this Healthy Teriyaki Chicken Skewers Recipe plays a key role. The chicken soaks up the homemade teriyaki sauce perfectly, while the colorful veggies and pineapple add bursts of sweetness and crunch. When shopping, look for firm, fresh produce and sustainable chicken to keep it as healthy as possible.
- Chicken Breast or Thighs: Boneless and skinless work best for easy cutting and quick cooking; thighs offer juicier bites, breasts are leaner.
- Bell Peppers: Any color you like—I love mixing red, yellow, and green for a vibrant plate.
- Red Onion: Adds a nice sharpness that balances the sweetness of the pineapple and sauce.
- Fresh Pineapple: The fresh diced pineapple caramelizes beautifully on the grill and adds that tropical tang.
- Low Sodium Soy Sauce or Coconut Aminos: I use low sodium to keep it heart-healthy, but coconut aminos are an excellent gluten-free swap.
- Brown Sugar & Honey: These natural sweeteners deepen the teriyaki flavor without overpowering it.
- Garlic and Ginger: The classic teriyaki duo that brings that irresistible savory aroma.
- Cornstarch or Arrowroot: These thicken your teriyaki sauce to a perfect glaze consistency—use arrowroot for a gluten-free option.
- Red Pepper Flakes & White Sesame Seeds (Optional): Adds just a hint of kick and pretty speckles to your sauce and skewers.
Variations
I love to keep this recipe flexible so you can make it your own. You can easily swap veggies or make it gluten-free and paleo-friendly without losing any deliciousness. Personal touches make it feel like your special go-to.
- Vegetable Swaps: I’ve swapped bell peppers with zucchini or mushrooms depending on the season, and it always turns out great.
- Protein Alternatives: Tried this recipe with turkey breast once and it was a winner too—just adjust cooking times.
- Spice Level: If you love heat, boost the red pepper flakes or add fresh sliced chilies to the marinade.
- Sweetness Kick: Sometimes I swap honey for maple syrup to change up the flavor profile a bit, which my kids actually noticed and loved.
How to Make Healthy Teriyaki Chicken Skewers Recipe
Step 1: Whip Up That Flavor-Packed Teriyaki Sauce
This sauce is where the magic starts! Combine water, soy sauce, brown sugar, honey, garlic, and ginger in a saucepan and bring to a gentle simmer. I always use low heat to avoid burning the sugars. While it’s heating, mix your cornstarch (or arrowroot) with water to make a slurry—this helps thicken the sauce without lumps. Add the slurry slowly, whisking constantly until the sauce thickens up nicely, about 3-5 minutes. If it ever gets too thick, just stir in a splash more water. Toss in sesame seeds and red pepper flakes at the end for that extra zing, then take the sauce off the heat and let it cool.
Step 2: Marinate Your Chicken
Cube your chicken into bite-sized pieces (about 1 to 1.5 inches), then toss them in about a third of your cooled teriyaki sauce. This step seals in rich flavor and keeps the chicken juicy. I usually marinate mine for at least 20 minutes, but if you have the time, overnight in the fridge makes all the difference. I learned that letting the chicken soak longer really amps up the flavor, so don’t skip it if you can help it!
Step 3: Threading the Skewers
Once your chicken has marinated, alternate chicken pieces with chunks of bell pepper, pineapple, and red onion on your skewers. The pineapple’s natural sweetness and acidity really complement the savory chicken. I like to keep all pieces similar in size so everything cooks evenly. Pro tip: soak wooden skewers in water for 30 minutes before threading to prevent them from burning on the grill.
Step 4: Grill to Perfection
Heat your grill to medium-high and place the skewers carefully. Cook each side for about 5 minutes before rotating, brushing the skewers with leftover teriyaki sauce every turn to keep them moist and flavorful. I always use a digital meat thermometer here to make sure the chicken hits a safe 165°F—this is my trick to perfectly cooked, juicy bites every time. Total cooking time usually takes 12 to 18 minutes depending on your grill.
Step 5: Serve and Enjoy!
Serve your skewers hot right off the grill, with extra sauce on the side for dipping or drizzling. I love serving mine over steamed brown rice or cauliflower rice for a healthy, satisfying meal. Trust me, your kitchen will smell amazing, and your friends or family will ask for seconds.
Pro Tips for Making Healthy Teriyaki Chicken Skewers Recipe
- Marinate Longer When Possible: While even 10 minutes works, I noticed that letting the chicken soak up that sauce overnight delivers way more depth of flavor.
- Use a Meat Thermometer: I used to overcook my chicken until I started checking the internal temp—165°F is your sweet spot for juicy bites.
- Alternate Ingredients for Balanced Cooking: Skewer chicken with pineapple and veggies of similar size to ensure even grilling without charred outsides or raw centers.
- Brush Sauce Frequently: Applying the teriyaki sauce every few minutes during grilling adds a glossy sheen and locks in moisture so the chicken stays tender.
How to Serve Healthy Teriyaki Chicken Skewers Recipe
Garnishes
I’m a sucker for fresh garnishes! I often sprinkle white sesame seeds and chopped green onions on top for texture and a pop of color. Sometimes I add a squeeze of fresh lime—it brightens up the teriyaki flavor perfectly. You could also toss on some chopped fresh cilantro if you’re feeling adventurous.
Side Dishes
My favorite sides are simple to keep this meal light—steamed jasmine or brown rice really soak up the extra sauce beautifully. For a low-carb twist, cauliflower rice works fantastic. A crisp cucumber salad or steamed green beans bring refreshing balance to the grilled skewers.
Creative Ways to Present
For casual get-togethers, I like serving these skewers right on a big platter lined with banana leaves to evoke a tropical vibe. For parties, setting up a DIY “skewer bar” with extra sauce and different dippers is a fun way to let guests customize their plates.
Make Ahead and Storage
Storing Leftovers
I store leftover skewers and sauce in airtight containers in the fridge for up to 3 days. Keeping them separate helps retain freshness—the chicken can sometimes absorb too much sauce and get mushy if left marinating after cooking.
Freezing
If you want to prep ahead and freeze, I recommend freezing the marinated chicken cubes separately on a tray, then transferring them to freezer bags. When you’re ready, thaw overnight and thread on skewers before grilling. Pre-skewered chicken tends to get a bit soggy when frozen.
Reheating
To reheat, I gently warm skewers in a skillet over medium-low heat or briefly under a broiler, brushing with leftover sauce to keep them moist. Microwaving works but can dry the chicken out, so I save that for quick lunches.
FAQs
-
Can I use chicken thighs instead of breast for the Healthy Teriyaki Chicken Skewers Recipe?
Absolutely! Chicken thighs are actually my favorite for skewers because they stay juicier and tend to have more flavor. Just cut them into similar-sized pieces and adjust cooking time slightly, as thighs can take a couple of minutes longer to cook through.
-
Is there a gluten-free option for the teriyaki sauce?
Yes! Simply swap low sodium soy sauce with coconut aminos and use arrowroot powder instead of cornstarch for thickening. This keeps the sauce flavorful and thick, perfect for your skewers without gluten.
-
How long should I marinate the chicken for best flavor?
I recommend at least 20 minutes if you’re short on time, but overnight marinating in the fridge intensifies the flavors and results in tender, juicy chicken. I learned this after many trials—it’s totally worth the wait when you can plan ahead!
-
Can I bake or broil the skewers instead of grilling?
Yes, you can! Place skewers on a lined baking sheet and broil for 10-15 minutes, turning and brushing with sauce halfway through. Keep a close eye to avoid burning the sugars in the sauce, as broilers can be intense.
-
What’s the best way to prevent wooden skewers from burning?
Soak your wooden skewers in water for at least 30 minutes before grilling. This simple trick helps them stay moist and prevents them from catching fire on the grill while you cook your delicious chicken.
Final Thoughts
This Healthy Teriyaki Chicken Skewers Recipe is one of my all-time favorites because it hits that perfect balance between tasty and wholesome, and it’s shockingly easy to pull off. I love that you can indulge your teriyaki cravings without guilt or complicated ingredients. The homemade sauce, fresh ingredients, and quick grilling make it a recipe I’m eager to share with every friend who stops by. I hope you’ll love making and sharing these skewers as much as I do—there’s something special about a meal that brings everyone to the table with smiles. Give it a try and let me know how it turns out for you!
Print
Healthy Teriyaki Chicken Skewers Recipe
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Category: Main Dish
- Method: Grilling
- Cuisine: Asian
Description
These Healthy Teriyaki Chicken Skewers feature tender, marinated chicken breast or thighs grilled to perfection with colorful bell peppers, red onion, and fresh pineapple. The homemade teriyaki sauce is a flavorful blend of low-sodium soy sauce, brown sugar, honey, garlic, and ginger, thickened with cornstarch for a delightful glaze. Perfect for a nutritious and satisfying meal, these skewers are easy to prepare and ideal for grilling season.
Ingredients
Chicken and Vegetables
- 1 to 1½ lb boneless, skinless chicken breast or thighs
- 2 bell peppers, any color
- 1 red onion
- 2 to 3 cups fresh pineapple, diced
Teriyaki Sauce
- 1 cup water
- ¼ cup low sodium soy sauce (or coconut aminos for gluten free)
- ¼ cup packed brown sugar
- 1½ Tbsp honey (more if desired)
- 3 cloves garlic, minced
- ½ tsp ginger powder or fresh ginger
- 1 Tbsp cornstarch (or arrowroot for gluten free)
- 3 Tbsp water (to make a slurry with cornstarch)
- 1½ tsp red pepper flakes (optional)
- 1½ Tbsp white sesame seeds (optional)
Instructions
- Make Teriyaki Sauce: In a medium saucepan, combine 1 cup of water, brown sugar, soy sauce, honey, minced garlic, and ginger powder. Bring the mixture to a gentle simmer over medium heat, stirring occasionally.
- Thicken Sauce: In a small bowl, whisk the cornstarch and 3 tablespoons of water to create a slurry. Lower the heat on the saucepan, then gradually whisk the slurry into the simmering sauce. Continue whisking until the sauce thickens, approximately 3-5 minutes.
- Add Seeds and Spices: Once thickened, stir in white sesame seeds and red pepper flakes if using. Remove the sauce from heat and let it cool. If it becomes too thick, thin with a bit of water.
- Separate Sauce Portions: Reserve about ⅓ cup of the cooled teriyaki sauce for marinating the chicken, ¼ cup for brushing while grilling, and keep the remaining for serving or additional meals.
- Prepare Chicken for Marinade: Cut the chicken into 1 to 1.5-inch cubes. Place the pieces in a large container and pour the reserved ⅓ cup of teriyaki sauce over them. Allow the chicken to marinate for at least 10-20 minutes, up to 24 hours in the refrigerator for maximum flavor.
- Prep Vegetables and Pineapple: Cut the bell peppers (discarding seeds and stem), red onion, and pineapple into similarly sized pieces suitable for skewering.
- Assemble Skewers: Thread chicken cubes, bell peppers, red onion, and pineapple alternately onto skewers, distributing ingredients evenly.
- Preheat Grill: Heat the grill to medium-high heat and clean the grates to prevent sticking. Have the reserved ¼ cup teriyaki sauce ready for brushing.
- Grill Skewers: Place the kabobs directly on the hot grill. Cook undisturbed for 5 minutes to develop grill marks, then turn to the next side. Continue rotating every few minutes for a total cooking time of 12 to 18 minutes, or until the chicken reaches an internal temperature of 165ºF.
- Brush with Sauce: Each time you turn the skewers, brush them generously with the reserved teriyaki sauce to keep them moist and flavorful.
- Serve: Remove skewers from the grill and serve immediately over rice or your favorite side dishes, with extra teriyaki sauce for dipping or drizzling. Enjoy your healthy, grilled teriyaki chicken skewers!
Notes
- Use a digital meat thermometer to ensure chicken is cooked safely to 165ºF internal temperature.
- For gluten-free version, substitute low sodium soy sauce with coconut aminos and cornstarch with arrowroot powder.
- Marinate chicken up to 24 hours for deeper flavor absorption.
- If you do not have a grill, these skewers can be cooked under a broiler or on a grill pan on the stovetop.
- Adjust honey and brown sugar quantities to taste if you prefer a sweeter or less sweet sauce.
Nutrition
- Serving Size: 1 serving (about 3 skewers)
- Calories: 320 kcal
- Sugar: 10 g
- Sodium: 450 mg
- Fat: 5 g
- Saturated Fat: 1 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 25 g
- Fiber: 2 g
- Protein: 35 g
- Cholesterol: 70 mg
