High-Protein Low-Carb Teriyaki Chicken & Veggies (Weight Watchers-Style)
Overview
This version keeps the sweet-salty teriyaki flavor while cutting down sugar and excess carbs. It’s high in protein, filling, meal-prep friendly, and works well for weight loss or calorie-controlled eating.
Servings: 4
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Nutrition (Approx. Per Serving)
- Calories: 290–330
- Protein: 35–40g
- Net Carbs: 10–14g
- Fat: 8–10g
- Fiber: 4–6g
Values vary slightly depending on brands and vegetables used.
Ingredients
Protein
- 700 g boneless skinless chicken breast, cut into bite-size pieces
Vegetables
Choose any low-carb mix you like:
- 2 cups broccoli florets
- 1 red bell pepper, sliced
- 1 zucchini, sliced
- 1 cup mushrooms, sliced
- 1 cup snap peas or green beans
Low-Carb Teriyaki Sauce
- 1/3 cup low-sodium soy sauce
- 2 tbsp water
- 1 tbsp rice vinegar
- 1 tbsp sesame oil
- 3 cloves garlic, minced
- 1 tsp fresh ginger, grated
- 2 tbsp sugar-free maple syrup OR 1–2 tsp sweetener
- 1 tbsp cornstarch OR 1/2 tsp xanthan gum for lower carbs
Optional:
- 1 tsp sriracha or chili flakes
- 1 tsp toasted sesame seeds
- sliced green onions for garnish
Instructions
Step 1: Prepare the Sauce
In a bowl, whisk together:
- soy sauce
- water
- rice vinegar
- sesame oil
- garlic
- ginger
- sweetener
If using cornstarch:
- Mix it with 1 tbsp cold water first to avoid lumps.
Set aside.
Step 2: Cook the Chicken
Heat a large nonstick skillet or wok over medium-high heat.
Lightly spray with oil.
Add chicken pieces in a single layer.
Cook for about:
- 4–5 minutes per side
until browned and cooked through.
Internal temperature should reach:
165∘F165^\circ F
Remove chicken and set aside.
Step 3: Cook the Vegetables
In the same pan:
- Add broccoli first and cook 2 minutes.
- Add remaining vegetables.
- Stir-fry 4–5 minutes until crisp-tender.
Avoid overcooking so the veggies stay slightly crunchy.
Step 4: Combine Everything
Return chicken to the pan.
Pour in the teriyaki sauce.
Cook 2–3 minutes, stirring constantly, until sauce thickens and coats everything evenly.
If using xanthan gum:
- Sprinkle tiny amounts gradually while stirring.
Serving Ideas
Lowest-Carb Option
Serve as-is in a bowl.
Moderate-Carb Option
Serve with:
- cauliflower rice
- konjac rice
- small portion of brown rice
Meal Prep Tips
- Keeps well in the fridge for 4 days.
- Reheats best in a skillet.
- Great for lunch containers.
- Double the recipe for weekly meal prep.
Easy Variations
Extra Protein
Add:
- edamame
- egg whites
- shrimp
More Flavor
Add:
- pineapple extract
- lime juice
- black pepper
Spicy Version
Add:
- chili garlic sauce
- crushed red pepper
- jalapeños
Weight Watchers-Style Tips
To keep points lower:
- use chicken breast instead of thighs
- use cooking spray instead of oil
- choose sugar-free sweetener
- avoid serving with large rice portions
- use extra vegetables for volume
Optional Garnish
- sesame seeds
- green onions
- fresh cilantro
