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Healthy Teriyaki Chicken from “Asian Paleo”: Recipe and Cookbook Review

May 11, 2019 · 33 Comments

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2 images of teriyaki chicken, one being brushed on a metal rack, one on a dinner plate with vegetables
Healthy Teriyaki Chicken on a baking rack over parchment paper getting brushed with teriyaki sauce

Healthy Teriyaki Chicken is an easy and flavorful way to make the classic Japanese dish. Juicy chicken thighs with crispy skin are coated in a sticky, slightly sweet glaze. But it’s sugar free, soy free and gluten-free, Paleo and Whole30-friendly!

Serve it with veggie rice and broccoli or green beans for an easy lunch or dinner.

Healthy Teriyaki Chicken on two white plates over blue striped plates with a green napkin and chopsticks, next to a blue plate of ginger and garlic, all on top of a wooden table

(As an Amazon Associate, I earn from qualifying purchases. Some of the links on this page may be affiliate links. If you purchase a product through an affiliate link, I’ll automatically receive a small commission at no additional cost to you.)

Why this recipe works

This Paleo and gluten-free teriyaki chicken recipe is from Asian Paleo by ChiYu Smith.

When you’re gluten-free and/or Paleo, eating certain Asian cuisines can be difficult. A lot of dishes use soy sauce (which has wheat flour in it), sugar and unhealthy fats. So when I got the book Asian Paleo by ChihYu Smith, I was very excited.

Smith runs the popular food blog I Heart Umami which is a treasure trove of healthy meals that anyone can make. Better yet, she’s published in Good Housekeeping, Country Living, Greatist, and other places AND she’s a certified Whole30 coach. Her recipes have appeared in books like the official Whole30 Fast and Easy. She knows her food and she knows how to create Paleo and Whole30-friendly recipes for broad audiences.

Smith was raised in Taiwan and lives in New York City, but her palate extends to China, Japan, Korea, Thailand, Vietnam, Malaysia, Singapore and the Philippines. So there’s something here for everyone.

Her book includes the classics like Pad Thai, Beef & Broccoli, Sesame Chicken, curries and 2 different kinds of pho. The recipes are simple but not watered down. One of my favorite parts is she includes a pantry list so you know exactly what products she’s using in her recipes. Since there’s no grains, rice, soy, dairy or sugar in this book, Smith guides you through what to use instead.

The ingredients are mostly available at grocery stores and online. She doesn’t require an expensive ingredient and then only use it in one recipe (hate that!). Once you’re stocked up, you’ll have plenty of recipes to choose from.

Healthy Teriyaki Chicken on a baking rack over parchment paper getting brushed with teriyaki sauce

She divides the book into 5 sections:

Weeknight BFF: for your weeknight dinner repertoire

Batch-Cooking Perfect: pretty self-explanatory – make-ahead dishes

Weekend Fun: more about entertaining and recipes that might take a little more time

Easy Add-Ons: veggies and side dishes

Flavor Pop: sauces and condiments

All the recipes are Whole30-friendly and include full-page color photographs.

Although, because they’re all Whole30, there are no desserts. So while I was hoping for an ace mango sticky rice recipe, I also know I don’t really need another dessert recipe in my life. (Trust me, the mental backlog of sweets to make is looooong.)

If you’re new to Paleo, this book is a great way to make sure Asian recipes are still in your life.

And if you’ve been doing Paleo for a while, this book will help you mix it up so you don’t get bored.

But I think it’s about time we just get to the recipe, right?

Healthy Teriyaki Chicken sliced and portioned into 4 plastic containers with purple sweet potato rice, broccoli and sugar snap peas, all on top of a wooden table

What you need

These baked teriyaki chicken thighs are a perfect example of what the book is about. Simple and straightforward but big rewards.

The teriyaki sauce uses apple juice instead of sugar so you get the sweetness without the sugar hangover afterward (but no apple flavor, either).

And it uses coconut aminos instead of soy sauce, so it’s both soy-free and gluten-free.

Ingredients for the teriyaki sauce:

  • ¼ cup apple juice
  • 3½ tablespoons coconut aminos
  • 2 tablespoons apple cider vinegar
  • 1 teaspoon grated fresh garlic
  • 1 teaspoon grated fresh ginger
  • 1-1½ teaspoons arrowroot flour

Ingredients for the chicken:

  • cooking oil or spray (avocado oil, olive oil or ghee)
  • 4 boneless chicken thighs, skin on (about 1½ pounds)
  • sea salt
  • ⅓ cup teriyaki sauce
  • toasted white sesame seeds (optional)
  • scallions (optional)

Equipment:

  • measuring spoons
  • a microplane grater
  • a small saucepan
  • a measuring glass
  • a baking sheet with a baking rack
  • parchment paper
  • instant read thermometer or oven probe thermometer (optional)
  • pastry brush or basting brush

 

How to make this healthy teriyaki chicken

For the sauce:

Step 1: Combine all the ingredients in a small saucepan, mixing until there are no lumps. Gently warm over medium-low heat, stirring frequently with a wooden spoon until slightly thickened, 1 to 2 minutes. Store in an airtight glass container in the refrigerator for up to 2 weeks.

For the chicken:

Step 1: Preheat the oven to 450°. Line a sheet pan with parchment paper and place a baking rack on top. Lightly spray the rack with oil.

Step 2: Pat the chicken dry. Lightly season with a bit of sea salt on all sides.

Step 3: Place the chicken thighs, skin side up, on the prepared rack. Bake for 20 minutes, or until the skin becomes light golden brown and the meat is completely cooked through (165° F on a meat thermometer).

Step 4: Remove the chicken from the oven and brush with the teriyaki sauce. Change the oven setting to HIGH BROIL. Place the chicken back in the oven and broil for 3 minutes to give the skin a nice golden color. (If you use skinless chicken, broil for only 1-2 minutes).

Step 5: Wait for 5 minutes before slicing the chicken into bite-sized pieces. If desired, sprinkle with toasted sesame seeds and chopped scallions.

How to serve this healthy teriyaki chicken

It’s great with any kind of veggie rice (suggestions and instructions here and here).

And so for my lunches I sliced up the chicken, packed it with purple sweet potato rice, broccoli and sugar snap peas and poured the rest of the sauce over the veggies. I didn’t even heat it up at work. It was perfectly good cold or at room temperature.

You’ll want to pour that sauce over everrrrything. I double the sauce when I make it so I have more ready to go. And honestly, next time I might triple it and freeze some. It’s so easy to just mix and simmer on the stove that it won’t take any extra time to make a larger amount.

I haven’t been able to order teriyaki chicken in I don’t know how long. I’m so excited Smith is bringing it back into my life.

 

Other recipes you might like:

  1. Chinese-Inspired Spare Ribs (Slow Cooker/Instant Pot)
  2. Chinese-Style Roasted Carrots and Asparagus
  3. Beef Satay Stew with Sweet Potato Rice
  4. Slow Cooker Korean Short Ribs
  5. Nut-Free “Peanut” Sauce
Healthy Teriyaki Chicken on two white plates over blue striped plates with a green napkin and chopsticks, next to a blue plate of ginger and garlic, all on top of a wooden table

Healthy Teriyaki Chicken from “Asian Paleo”

Don Baiocchi
Just a handful of ingredients make a savory, sticky and slightly sweet glaze for chicken thighs that get a lovely, crunchy skin on top. From "Asian Paleo" by ChihYu Smith, reprinted with permission.
5 from 15 votes
Print Recipe Pin Recipe
Prep Time 10 minutes mins
Cook Time 25 minutes mins
Resting time 5 minutes mins
Total Time 35 minutes mins
Course Main Course
Cuisine Japanese
Servings 4 servings
Calories 276 kcal

Ingredients
  

I Heart Umami Teriyaki Sauce (makes about 1/3 cup)

  • ¼ cup apple juice
  • 3½ tablespoons coconut aminos
  • 2 tablespoons cider vinegar
  • 1 teaspoon grated fresh ginger
  • 1 teaspoon grated fresh garlic
  • 1-1½ teaspoon arrowroot flour

Healthy Teriyaki Chicken

  • cooking oil or spray (avocado, coconut or ghee)
  • 4 boneless chicken thighs, skin on (about 1½ pounds)
  • sea salt
  • ⅓ cup I Heart Umami Sauce
  • toasted white sesame seeds (optional)
  • scallions (optional)

Instructions
 

For the sauce:

  • Combine all the ingredients in a small saucepan, mixing until there are no lumps. Gently warm over medium-low heat, stirring frequently with a wooden spoon until slightly thickened, 1 to 2 minutes. Store in an airtight glass container in the refrigerator for up to 2 weeks.

For the chicken:

  • Preheat the oven to 450°. Line a sheet pan with parchment paper and place a baking rack on top. Lightly spray the rack with oil.
  • Pat the chicken dry. Lightly season with a bit of sea salt on all sides.
  • Place the chicken thighs, skin side up, on the prepared rack. Bake for 20 minutes, or until the skin becomes light golden brown and the meat is completely cooked through (165 degrees on a meat thermometer).
  • Remove the chicken from the oven and brush with the teriyaki sauce. Change the oven setting to HIGH BROIL. Place the chicken back in the oven and broil for 3 minutes to give the skin a nice golden color. (If you use skinless chicken, broil for only 1-2 minutes).
  • Wait for 5 minutes before slicing the chicken into bite-sized pieces. If desired, sprinkle with toasted sesame seeds and chopped scallions.

Nutrition

Calories: 276kcalCarbohydrates: 7gProtein: 18gFat: 19gSaturated Fat: 5gPolyunsaturated Fat: 4gMonounsaturated Fat: 8gTrans Fat: 0.1gCholesterol: 111mgSodium: 324mgPotassium: 293mgFiber: 0.1gSugar: 4gVitamin A: 88IUVitamin C: 0.4mgCalcium: 13mgIron: 1mg
Keyword asian paleo, chicken, teriyaki
Tried this recipe?Mention @paleoglutenfreeguy or tag #paleoglutenfreeguy!

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Information, Mains, Recipes, Whole30 apple cider vinegar, arrowroot, asian paleo, chicken, coconut aminos, cookbook review, garlic, ginger, sesame seeds

Reader Interactions

Comments

  1. Carol Little R.H. @studiobotanica says

    May 20, 2019 at 8:47 am

    5 stars
    This recipe hits all the high notes.. Looks delicious. Easy to prepare. Good quality ingredients!
    I have them all in my pantry so I guess I know what I am making asap!!

    Reply
    • Paleo Gluten Free Guy says

      May 24, 2019 at 11:09 am

      Yep, exactly. She really nailed it.

      Reply
  2. Zuzana says

    May 19, 2019 at 6:59 am

    5 stars
    This is so tempting for me to make it today. I just need to find some chicken on Sunday. I am so hungry.

    Reply
    • Paleo Gluten Free Guy says

      May 24, 2019 at 11:10 am

      Yeah, it’s tough to see this recipe if you’re hungry! Definitely makes your stomach growl. 😉

      Reply
  3. Mimi says

    May 18, 2019 at 4:21 pm

    5 stars
    I am very excited about this review because fining gluten-free Asian recipes has been a tough task. I definitely need to consider buying it – it will make the life so easy!

    Reply
    • Paleo Gluten Free Guy says

      May 24, 2019 at 11:10 am

      I agree. That’s why I’m so glad I have this book.

      Reply
  4. Shams says

    May 17, 2019 at 6:34 am

    5 stars
    Hi Don,

    Beyond hungry, of course, do you know what your posts make me feel? Happy! Definitely going to try this weekend.

    Reply
    • Paleo Gluten Free Guy says

      May 17, 2019 at 9:29 am

      Aw, thank you! I appreciate that. Hope you enjoy it!

      Reply
  5. jennifer says

    May 16, 2019 at 8:38 pm

    5 stars
    Simple and perfect, I’d be happy eating this every night!

    Reply
    • Paleo Gluten Free Guy says

      May 17, 2019 at 9:28 am

      Right? I would be too.

      Reply
  6. STACEY CRAWFORD says

    May 16, 2019 at 11:52 am

    5 stars
    I love Chih-Yu’s recipes. This teriyaki chicken looks so crisp & juicy 🙂

    Reply
    • Paleo Gluten Free Guy says

      May 17, 2019 at 9:28 am

      Me too!

      Reply
  7. ChihYu Smith says

    May 16, 2019 at 7:11 am

    5 stars
    Thanks so much for your review for the Asian paleo cookbook! I so appreciate it, Don! Teriyaki chicken is one of my favorites! ❤️

    Reply
    • Paleo Gluten Free Guy says

      May 17, 2019 at 9:28 am

      Thanks for writing it. 🙂

      Reply
  8. Hope says

    May 15, 2019 at 10:12 pm

    5 stars
    Loving that crispy skin on the chicken! Looks like a great weeknight meal. Can’t wait to dive into that cookbook!

    Reply
    • Paleo Gluten Free Guy says

      May 17, 2019 at 9:28 am

      Yes! I’m allll about the crispy skin.

      Reply
  9. Raia Todd says

    May 15, 2019 at 2:31 pm

    5 stars
    Mmmm… That teriyaki sauce sounds delicious…

    Reply
    • Paleo Gluten Free Guy says

      May 17, 2019 at 9:27 am

      Oh it is 🙂

      Reply
  10. tina says

    May 15, 2019 at 10:42 am

    oh YUM! that sauce sounds delicious, can’t wait to try it!

    Reply
    • Paleo Gluten Free Guy says

      May 17, 2019 at 9:27 am

      Hope you enjoy it!

      Reply
  11. Renee D Kohley says

    May 14, 2019 at 12:30 pm

    5 stars
    Wow what a super easy sauce! And I love that it is lower in sugar than most! Putting this on the menu next week!

    Reply
    • Paleo Gluten Free Guy says

      May 14, 2019 at 2:07 pm

      I seriously would have never thought to use apple juice but it works so well! Hope you enjoy it!

      Reply
  12. Joni says

    May 14, 2019 at 12:13 pm

    5 stars
    Love this!! Even though I’m not 100% gluten free I much prefer using coconut aminos! The flavor is bomb and this chicken recipe is also!

    Reply
    • Paleo Gluten Free Guy says

      May 14, 2019 at 2:07 pm

      Yeah, I genuinely really like it, and it’s SO much less salty than soy sauce or tamari.

      Reply
  13. Jean says

    May 13, 2019 at 10:30 pm

    5 stars
    SO excited about this cookbook! This looks fantastic.

    Reply
    • Paleo Gluten Free Guy says

      May 14, 2019 at 2:07 pm

      Right? Me too! Can’t wait to make more from it.

      Reply
  14. Amy Sheree says

    May 13, 2019 at 2:01 pm

    5 stars
    Oh this looks delicious! I love the healthy take on it!

    Reply
    • Paleo Gluten Free Guy says

      May 14, 2019 at 2:06 pm

      Me too! But you really wouldn’t know – it just tastes good. 🙂

      Reply
  15. Megan Stevens says

    May 13, 2019 at 11:28 am

    5 stars
    Looks delicious, amazing and not hard! Thank you!

    Reply
    • Paleo Gluten Free Guy says

      May 14, 2019 at 2:06 pm

      Thanks! Yep, it’s very simple to make which is great.

      Reply
  16. heather says

    May 12, 2019 at 2:04 pm

    5 stars
    This cookbook sounds amazing, I need to check it out!!!

    Reply
    • Paleo Gluten Free Guy says

      May 14, 2019 at 2:05 pm

      It is seriously so good. I have so many more recipes earmarked to make.

      Reply
5 from 15 votes

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Well hello there! I’m Don, the creator behind Paleo Gluten Free Guy. I share fun, vibrant recipes for good health and pure enjoyment. All of my recipes are gluten-free and the majority of them are also Paleo, meaning they’re free of grains, dairy, refined sugar and legumes.

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