We all love the sticky, sweet glaze of mall food court Teriyaki Chicken. But did you know a single bowl can have over 40g of sugar? My “Dump and Go” version changes everything.
This Slow Cooker Teriyaki Chicken Bowls recipe keeps the addictive flavor but swaps refined sugar syrup for a lighter, homemade sauce using honey and fresh ginger. Packed with lean protein and fiber-rich veggies, this is a personal favorite in my ultimate list of 30+ High Protein Lunch Ideas—it’s a meal prep lunch you will actually look forward to eating.
This recipe is the Asian-inspired favorite in my High Protein Dump Dinners collection.
Table of Contents
Why You Will Love This Healthy Teriyaki Chicken Recipe
If you are craving takeout but watching your waistline, this recipe is your answer. It delivers big on flavor without the MSG or sugar crash.
Better Than Takeout
Most restaurant teriyaki sauces are essentially flavored corn syrup. By making your own homemade teriyaki sauce, you control the sweetness. We use honey or maple syrup for a more natural flavor profile that pairs perfectly with the salty soy sauce.
The “Dump” Factor
This is the ultimate convenience meal. You simply whisk the sauce ingredients, pour them over the raw chicken, and walk away. The slow cooker gently braises the meat in the savory glaze, ensuring it stays tender and juicy.
Versatile
This chicken is a chameleon. Serve it over white rice, brown rice, quinoa, or even noodles. It works with everything, making it the king of weekly meal prep.
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Slow Cooker Teriyaki Chicken Bowls
- Total Time: 3 hours 10 mins
- Yield: 4 Servings 1x
Description
These Slow Cooker Teriyaki Chicken Bowls are a healthy takeout alternative. Tender chicken breast in a homemade sauce with steamed veggies and rice.
Ingredients
- 2 lbs (900g) Boneless Skinless Chicken Breasts
- 1/2 cup Low Sodium Soy Sauce
- 1/3 cup Honey (or Maple Syrup)
- 1/3 cup Rice Vinegar
- 1 tbsp Sesame Oil
- 2 cloves Garlic, minced
- 1 tbsp Fresh Ginger, grated
- 1/4 cup Cold Water
- 2 tbsp Cornstarch
- Sesame Seeds and Green Onions for garnish
Instructions
- The Mix: In the slow cooker, whisk together soy sauce, honey, rice vinegar, sesame oil, garlic, and ginger.
- The Dump: Add chicken breasts and turn to coat in the sauce.
- The Cook: Cover and cook on LOW for 3-4 hours. Do not overcook.
- The Shred: Remove chicken to a cutting board and slice or shred.
- The Thicken: Whisk cold water and cornstarch in a small bowl. Stir into the hot liquid in the slow cooker. Cover and cook on HIGH for 15-20 mins until thickened.
- The Finish: Return chicken to the pot and toss to coat in the glaze.
- Serve: Serve over rice with steamed broccoli. Garnish with sesame seeds.
Notes
- Spice It Up: Add 1 tsp red pepper flakes for heat.
- Veggie Hack: Add frozen broccoli in the last 30 minutes of cooking.
- Storage: Keeps in fridge for 4 days.
- Prep Time: 10 mins
- Cook Time: 3 hours
- Category: Dinner
- Method: Slow Cooker
- Cuisine: Asian
Nutrition
- Serving Size: 1 Bowl (Chicken & Sauce)
- Calories: 320
- Sugar: 18g
- Sodium: 950mg
- Fat: 6g
- Saturated Fat: 1g
- Carbohydrates: 22g
- Protein: 45g
- Cholesterol: 110mg
Ingredients for Homemade Teriyaki Sauce
To make this healthy teriyaki chicken recipe, we rely on fresh aromatics to do the heavy lifting.
The Chicken
You can use boneless skinless chicken breasts or thighs. Thighs stay juicier due to their higher fat content, but breasts are leaner for weight loss. Since we slow cook the breasts directly in the sauce, they remain perfectly moist.
The Sauce Trio
Authentic Teriyaki is essentially three things: Soy Sauce (Salty), Mirin or Sake (Acid/Sweet), and Sugar. We swap the refined sugar for honey and add fresh Ginger and Garlic. These two aromatics are non-negotiable—they make the flavors pop and provide potent anti-inflammatory properties.
- Dietary Tip: To make gluten free teriyaki chicken, simply swap the standard soy sauce for Tamari or Coconut Aminos. It tastes identical but keeps the meal celiac-friendly.
The Thickener
To get that signature sticky glaze that coats the back of a spoon, we use Cornstarch. Adding a cornstarch slurry at the very end transforms the thin cooking liquid into a rich, glossy sauce.
How to Make Teriyaki Chicken Bowls (Step-by-Step)
Making these bowls is easier than ordering delivery.
Step 1: Whisk & Dump
Whisk the soy sauce, honey, rice vinegar, ginger, garlic, and sesame oil directly in the slow cooker pot. Add your chicken breasts and turn to coat.
Should I add teriyaki sauce before or after cooking chicken?
Add it before! Cooking the chicken in the sauce allows the ginger and garlic to penetrate deep into the meat fibers, infusing flavor from the inside out. We thicken it after cooking.
Step 2: The Cook
Cover and cook on LOW for 3-4 hours. Chicken breasts cook fast in the slow cooker. If you cook them for 8 hours like a pot roast, they will be dry. Check them at the 3-hour mark.
Step 3: Thicken & Shred
Remove the chicken to a cutting board. Whisk cornstarch and cold water in a small bowl, then stir this slurry into the hot liquid in the pot. Cover and cook on High for 15 minutes until the sauce thickens and turns glossy. Slice or shred the chicken and return it to the pot to coat.
Building the Perfect Bowl: Rice & Sides
The chicken is the star, but the sides make the meal.
The Base
Short-grain white rice (often called Sushi rice) is traditional because its sticky texture grabs the sauce. For a healthier, higher fiber option, swap it for Brown Rice or even Cauliflower Rice if you are watching carbs. If you need tips on cooking perfect rice, check out my Slow Cooker Chicken Jambalaya for grain-cooking wisdom.
The Veggies
What vegetables go in teriyaki bowl? Steamed Broccoli is the classic partner—the florets soak up the extra sauce beautifully. However, you aren’t limited to just broccoli. Snap peas, sliced carrots, bell peppers, and edamame also go in a teriyaki bowl perfectly, adding great crunch and vibrant color. If you have leftover veggies, you can even use them like I do in my Slow Cooker Unstuffed Cabbage Rolls.
Chicken Teriyaki Meal Prep Guide
This recipe was practically invented for chicken teriyaki meal prep. It holds up incredibly well in the fridge and tastes even better the next day as the sauce continues to marinate the chicken.
- The Container Strategy: I recommend using dual-compartment glass containers. Place your rice (or quinoa) on one side and the sticky chicken and veggies on the other. This keeps the rice fluffy rather than soaking up all the sauce and becoming mushy before you are ready to eat.
- Storage Life: These bowls will stay fresh in the refrigerator for up to 4 days. You can also freeze the cooked chicken in the sauce for up to 3 months (freeze it without the rice for the best texture).
- Reheating: To prevent dry rice, sprinkle a teaspoon of water over the bowl before microwaving. This creates steam and makes the rice taste freshly cooked again. If you are looking for another prep-friendly chicken option, check out my Slow Cooker Shredded BBQ Chicken.
FAQs About Slow Cooker Teriyaki Chicken Bowls
Are teriyaki chicken bowls healthy?
Restaurant versions? Often no, due to high sodium and sugar. This homemade version? Yes. It prioritizes lean protein and uses controlled amounts of natural sweeteners. Plus, using low-sodium soy sauce helps manage salt intake.
Is teriyaki anti-inflammatory?
Ingredients like Fresh Ginger and Garlic are powerful anti-inflammatories. However, high sugar diets can be inflammatory, so sticking to this low-sugar recipe is key to reaping the benefits.
What comes in a chicken teriyaki bowl?
A balanced bowl consists of Protein (Chicken), Carb (Rice), Veggie (Broccoli), and the Sauce. Always garnish with sesame seeds and green onions for that professional finish.
What are common mistakes to avoid in teriyaki?
1- Burning the sauce: Sugars can burn, so always cook on Low.
2- Thin sauce: Don’t skip the cornstarch slurry step; watery teriyaki is disappointing.
3- Overcooking: Chicken breast dries out past 4 hours. Use a meat thermometer to ensure it reaches the safe internal temperature of 165°F without overcooking.
Conclusion
This Slow Cooker Teriyaki Chicken Bowl recipe proves that you don’t need to rely on delivery for big, bold Asian flavors. By taking a few minutes to whisk together a homemade sauce with fresh ginger and garlic, you avoid the sugar crash of mall food court chicken while packing in over 40g of lean protein.
Whether you are looking for a healthy meal prep lunch to power you through the work week or a fuss-free family dinner that cooks itself while you are busy, this dish delivers. It is sticky, savory, and completely customizable with your favorite veggies.
Craving something spicy instead of sweet? If you want to switch gears from Asian flavors to American comfort food, try my Slow Cooker Buffalo Chicken Pasta for a spicy, creamy kick.