Easy & Healthy Teriyaki Chicken Thigh Veggie Stir Fry for Weeknight Dinner

Looking for a quick, healthy, and flavorful meal? This Teriyaki Chicken Thigh Veggie Stir Fry delivers on all fronts. With juicy chicken thighs, vibrant vegetables, and a glossy homemade teriyaki sauce, it's the perfect one-pan meal for busy weeknights. Packed with protein, nutrients, and bold flavor, it's a go-to dish for both meal prep and family dinners. I love chicken marinated in any type of sauce but my very favorite is Teriyaki sauce or marinade that gives the chicken a fantastic vibrant taste. Teriyaki is not really the sauce but a cooking technique used in Japanese cuisine in which foods are broiled or grilled with a glaze of soy sauce, mirin, and sugar.

The word teriyaki derives from the noun teri, which refers to a shine or luster given by the sugar content in the tare, and yaki, which refers to the cooking method of grilling or broiling. Traditionally, the meat is dipped in or brushed with sauce several times during cooking. The tare is traditionally made by mixing and heating soy sauce and sake (or mirin), and sugar (or honey). The sauce is boiled and reduced to the desired thickness, then used to marinate meat, which is then grilled or broiled. Sometimes ginger is added, and the final dish may be garnished with spring onions. Over time, there have been many variations of the teriyaki sauce as more and more ingredients are added to it to suit the tastes and preferences of different people.

INGREDIENTS

Marinade
1/2 Cup Soy Sauce
2 Tablespoons honey
2 Tablespoons Rice Vinegar
2 Tablespoons Sesame Oil
2 Tablespoons Brown Sugar
2 Garlic Cloves minced
1 Ginger grated

Veggies
1 Carrot
1 Onion
1 Green Bell Pepper
1 Zuchinni

METHOD

Boil chicken until almost cooked through. Mix together all the marinade ingredients and whisk until the brown sugar dissolves. Add the chicken thighs making sure everyone of them is fully coated in the marinade mixture. Cover and marinate OVERNIGHT! This will give you a more intense flavour on the chicken

Take the chicken out of the marinade and add onto a non stick pan with very little oil. Dry fry the chicken thighs until browned and crispy, if you like a little char around the edges cook further on high heat

Add the julienne vegetables, carrots, onion, zucchini and green bell pepper 

Stir fry on high heat until vegetables cooked but still crunchy

Serve with rice, chapati or ugali

TERIYAKI CHICKEN THIGH VEGGIE STIR FRY

Recipe by Mulunga Alukwe

Prep time: 10 minutes
Cook time: 20 Minutes
Total time: 25 Minutes
Yield: 2 Servings
Ingredients

• 1/2 Cup Soy Sauce
• 2 Tablespoons Honey
• 2 Tablespoons Rice Vinegar
• 2 Tablespoons Sesame Oil
• 2 Tablespoon Brown Sugar
• 2 Garlic Cloves
• 1 Ginger
• 1 Carrot
• 1 Onion
• 1 Green Pepper
• 1 Zucchini

Cooking Directions

1. Boil chicken until almost cooked through. Mix together all the marinade ingredients and whisk until the brown sugar dissolves. Add the chicken thighs making sure everyone of them is fully coated in the marinade mixture. Cover and marinate OVERNIGHT! This will give you a more intense flavour on the chicken
2. Take the chicken out of the marinade and add onto a non stick pan with very little oil. Dry fry the chicken thighs until browned and crispy, if you like a little char around the edges cook further on high heat
3. Add the julienne vegetables, carrots, onion, zucchini and green bell pepper
4. Stir fry on high heat until vegetables cooked but still crunchy
5. Serve with rice, chapati or ugali

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Teriyaki Chicken Thigh Veggie Stir Fry

A quick and flavorful stir-fry with tender chicken thighs, colorful vegetables, and a savory homemade teriyaki sauce—perfect for busy weeknights or healthy meal prep.

FAQs (Teriyaki Chicken Thigh Stir Fry)

Can I use chicken breast instead of thighs?
Yes. Chicken breast cooks faster and is leaner, but thighs are juicier and more forgiving during stir-frying.

How do I make it gluten-free?
Use tamari or a certified gluten-free soy sauce.

Can I use frozen vegetables?
Absolutely! Just thaw and pat them dry to avoid excess water in the pan.

How long does it last in the fridge?
Up to 4 days in an airtight container. Great for meal prep.

Can I double the sauce?
Yes—if you like a saucier stir-fry or plan to serve it over rice or noodles, doubling the sauce is a good idea.

🧾 Printable Nutrition Card (Per serving, ~1 of 4)

Nutrient	Amount	Notes
Calories	~310 kcal	Can vary depending on amount of oil and sugar used.
Protein	~28 g	Chicken thighs are a rich source of protein.
Total Fat	~15 g	Mostly from chicken and oil. Use less oil to reduce.
Saturated Fat	~3.5 g	Can be lowered by using lean chicken or trimming visible fat.
Carbohydrates	~16 g	Comes from veggies and sauce (honey/sugar).
Fiber	~3.2 g	Provided by vegetables like broccoli, carrots, and bell peppers.
Sugars	~8 g	Mostly from teriyaki sauce. Can be reduced by using less sweetener.
Sodium	~780 mg	Mostly from soy sauce; use low-sodium version to reduce.
Vitamin C	~65% DV	Bell pepper and broccoli are excellent sources.

Notes:

• Great for high-protein diets.
• Use lean protein or tofu for a lower fat version.
• Sauce can be thickened more by increasing cornstarch.

Dietary Information Table

Dietary Concern	Status	Notes
Gluten-Free	⚠️ Optional	Use gluten-free soy sauce or tamari.
Dairy-Free	✅ Yes	Contains no dairy.
Nut-Free	✅ Yes	Recipe contains no nuts.
Low-Carb	⚠️ Moderate	Use less honey and more non-starchy vegetables to lower carbs.
High-Protein	✅ Yes	Excellent source of protein from chicken.
Vegan-Friendly	❌ No	Substitute tofu or tempeh for a vegan version.
Meal Prep Friendly	✅ Yes	Stores well in the fridge for 3–4 days.

Please note that these values are estimates and can vary based on specific ingredients and portion sizes used. For precise nutritional information, consider using a nutrition calculator with exact ingredient measurements.