If you’re craving bold, satisfying flavor without the guilt that often comes with takeout, you’re in the right place. This healthy grilled teriyaki chicken bowl is not only packed with protein and nutrients but also gives you that deliciously familiar taste inspired by the popular Panda Express grilled teriyaki chicken bowl—all made right in your own kitchen.

You don’t have to sacrifice health to enjoy the foods you love. With a homemade teriyaki glaze that’s free from processed sugars and no unnecessary additives, this grilled chicken bowl will quickly become a go-to for your weekly meal rotation. Whether you’re meal-prepping for busy weekdays or just looking for a wholesome dinner that the whole family will enjoy, this recipe delivers big flavor in a balanced, nutritious way.

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Why You’ll Love This Healthy Grilled Teriyaki Chicken

You want dinner options that are simple, quick, and satisfying—without compromising on taste. That’s exactly what this dish offers.

It’s grilled, not fried, which keeps the fat content in check.
The sauce is naturally sweetened with honey instead of refined sugar.
You’re using clean, whole ingredients with no wine, no preservatives, and no mystery additives.
It’s family-friendly, great for kids, and perfect for portioning into bowls for the week.

The result? A wholesome version of the classic grilled chicken teriyaki rice bowl that feels just as indulgent but supports your health goals.

What Makes This Grilled Teriyaki Chicken Bowl Healthier Than Takeout?

When you compare it to takeout options like the Panda Express grilled teriyaki chicken bowl, the differences are clear.

Healthier sauce:
Store-bought or fast-food teriyaki sauces are often loaded with refined sugars, sodium, and even alcohol-based ingredients. This homemade version skips all of that. You’ll get the same glossy, rich glaze with ingredients you can pronounce and trust.

Lean protein choice:
Chicken thighs are tender and flavorful while still offering a solid protein punch. Prefer an even leaner option? You can easily swap in chicken breast without losing flavor, thanks to the marinade.

Grilled, not fried:
Grilling keeps the meat juicy while eliminating excess oil and calories. Plus, it gives the chicken that slightly smoky, charred finish that makes each bite irresistible.

Balanced bowl options:
Build your bowl your way—with brown rice, steamed veggies, or even cauliflower rice for a low-carb option.

Ingredients You’ll Need

Creating a healthy grilled teriyaki chicken bowl at home doesn’t require fancy ingredients. Everything in this list is easy to find and versatile enough to use in other meals.

Teriyaki Chicken & Bowl Ingredients

Quantity	Ingredient	Notes
1½ lbs	Boneless skinless chicken thighs	Can substitute with chicken breast for leaner option
½ cup	Soy sauce	Low-sodium recommended
¼ cup	Honey	Natural sweetener
2 tbsp	Rice vinegar	Adds brightness and acidity
2 tbsp	Brown sugar	Optional—adds depth to the sweetness
2 cloves	Garlic, minced	Freshly minced gives the best flavor
1 tbsp	Fresh grated ginger	Adds warmth and an aromatic bite
1 tsp	Sesame oil	Adds a nutty depth (optional)
2 tbsp	Cornstarch	Thickens the sauce
¼ cup	Cold water	Used to mix with cornstarch
¼ cup	Chopped green onions	For garnish
—	Toasted sesame seeds	For garnish

Bowl Add-On Ideas

Steamed brown rice or white jasmine rice
Cauliflower rice for a low-carb version
Steamed vegetables like broccoli, carrots, or edamame
Sliced cucumbers or avocado for added texture and freshness
Pickled ginger or shredded cabbage for a tangy crunch

How to Make Healthy Grilled Teriyaki Chicken

Creating your own healthy grilled teriyaki chicken bowl is easier than you think. Here’s how to do it step by step.

Step 1: Make the Teriyaki Sauce

This sauce is where all the magic happens. It’s sweet, savory, and thick enough to cling to every bite of chicken.

In a saucepan over medium heat, add the soy sauce, honey, rice vinegar, brown sugar, garlic, ginger, and sesame oil.
Stir and bring the mixture to a gentle simmer.
In a small bowl, whisk together the cornstarch and cold water until smooth. Slowly pour the slurry into the simmering sauce while whisking continuously.
Keep stirring until the sauce thickens and starts to coat the back of a spoon—about 2 to 3 minutes.
Remove from heat and let it cool to room temperature before using it as a marinade.

Pro tip:
If you’re short on time, make this sauce in advance. It keeps well in the fridge for up to a week and works great on vegetables or tofu too.

Step 2: Marinate the Chicken

Marination is key to flavor-packed, tender chicken.

Place the chicken thighs in a large bowl or zip-top bag.
Pour in ½ cup of the cooled teriyaki sauce, making sure all pieces are coated evenly.
Seal the bag or cover the bowl and refrigerate for at least 1 hour. For more flavor, marinate for up to 8 hours.
(Avoid marinating longer than 8 hours to prevent the chicken from becoming mushy.)

Step 3: Grill the Chicken

You don’t need a fancy grill setup—an outdoor grill, grill pan, or even a stovetop skillet will do the job.

Preheat your grill to medium-high heat, around 400–450°F.
Remove the chicken from the marinade and discard the used marinade.
Place the chicken on the grill and cook for about 6–8 minutes per side, or until the internal temperature reaches 165°F.
During the last few minutes of grilling, brush some of the reserved teriyaki sauce over the chicken for extra flavor and shine.
Once done, let the chicken rest for 5 minutes before slicing. This helps keep the juices locked in.

Pro tip:
Don’t skip the rest time. Letting the meat sit makes it more tender and flavorful once sliced.

Step 4: Build Your Bowl

Now comes the fun part—assembling your bowl exactly the way you like it.

Start with your base: scoop in brown rice, jasmine rice, or cauliflower rice.
Add a generous portion of your freshly grilled teriyaki chicken, sliced into bite-sized pieces.
Layer on your favorite veggies—steamed broccoli, carrot ribbons, edamame, or even quick-pickled cucumbers.
Drizzle with any remaining teriyaki sauce.
Finish with chopped green onions and a sprinkle of toasted sesame seeds.

Your grilled chicken teriyaki rice bowl is ready to enjoy. Whether you’re eating it fresh or packing it up for later, each bowl delivers a perfect mix of flavor, texture, and nutrition.

Tips for the Best Grilled Chicken Teriyaki Rice Bowl

Getting restaurant-level results at home doesn’t require a lot of effort—just a few key techniques. Here are some expert tips to make sure your healthy grilled teriyaki chicken is as flavorful and satisfying as possible:

Use boneless, skinless chicken thighs for maximum juiciness. They’re more forgiving than chicken breasts and hold up better on the grill.
Don’t rush the marinating process. Letting the chicken soak in the teriyaki sauce for at least 1 hour (up to 8) ensures deep flavor.
Preheat your grill properly. You want it hot enough to sear and lock in the juices without drying the meat out.
Avoid overcooking. Always check the internal temperature using a meat thermometer. You’re aiming for 165°F.
Double the sauce batch. Trust us—you’ll want to drizzle extra on everything from rice bowls to stir-fried vegetables.

Meal Prep-Friendly Advice

If you like to plan your meals in advance, this grilled teriyaki chicken bowl is a great addition to your weekly menu:

Portion into containers with rice and vegetables. Keep the sauce separate until you’re ready to eat.
Use airtight containers to keep everything fresh for up to 4 days in the refrigerator.
Reheat with care. Microwave on medium power, or warm gently in a skillet with a tablespoon of water to avoid drying out the chicken.

Variations and Healthy Swaps

You’re not stuck with one version of this recipe. Here’s how to customize your healthy grilled teriyaki chicken bowl to suit your diet and preferences:

Protein Variations

Chicken breasts: Leaner than thighs, but still tender when grilled and marinated well.
Tofu or tempeh: Perfect for a vegetarian or vegan twist. Press the tofu first, then marinate and grill or bake.
Shrimp: Marinate briefly and grill for 2–3 minutes per side for a quick, high-protein option.

Grain Options

Brown rice: Adds fiber and a slightly nutty taste.
Cauliflower rice: Low in carbs and calories; a great choice for keto or paleo diets.
Quinoa: A protein-rich alternative that pairs beautifully with teriyaki flavors.

Vegetables to Add

Steamed broccoli: A classic combo with teriyaki chicken.
Carrot ribbons: Adds crunch and color.
Edamame: Boosts plant-based protein.
Shredded red cabbage: For a fresh, raw crunch.
Zucchini noodles or spiralized cucumber: Great cold or sautéed lightly.

Sauce Enhancements

Add a dash of sriracha or chili flakes to the sauce for heat.
Use pineapple juice in place of water in the sauce slurry for a sweet island twist.
Stir in a tablespoon of peanut butter for a thicker, nutty teriyaki glaze.

Nutrition Information (Per Serving)

Here’s a general breakdown of the nutritional values based on the recipe as written, with rice and vegetables:

Calories: 356
Protein: 36g
Carbohydrates: 35g
Fat: 8g
Saturated Fat: 2g
Sugars: 27g
Fiber: 0.3g
Cholesterol: 162mg
Sodium: 1887mg
Iron: 2mg
Potassium: 504mg
Vitamin A: 41 IU
Vitamin C: 1mg
Calcium: 31mg

Note: Nutritional values may vary depending on the rice or vegetables used and the amount of sauce applied.

Storing and Reheating Leftovers

Storing:

Let the grilled chicken cool completely before storing.
Place in an airtight container with rice and veggies if pre-portioned.
Keep in the refrigerator for up to 4 days.

Reheating:

For best results, reheat the chicken separately from the rice and veggies.
Microwave in 30-second bursts with a splash of water or extra sauce to keep moisture.
You can also reheat gently in a skillet over medium heat, especially if you prefer slightly crispy edges.

Freezing:

Freeze cooked chicken in a single layer on a baking sheet, then transfer to a zip-top bag.
Store for up to 3 months. Thaw overnight in the fridge and reheat on the stovetop or grill.

Frequently Asked Questions (FAQ)

What makes this grilled teriyaki chicken bowl healthy?

This recipe skips the processed ingredients, heavy oils, and high sugar content found in fast-food options. The homemade sauce uses honey and low-sodium soy sauce, while the chicken is grilled, not fried. You get balanced protein and carbs, especially when served with vegetables and whole grains.

Is this the same as the Panda Express grilled teriyaki chicken bowl?

It’s a healthier, homemade version inspired by the Panda Express favorite. While their version is tasty, it can be high in sodium and sugars. This healthy grilled teriyaki chicken bowl gives you all the flavor with better nutrition and full control over what goes into your body.

Can I make this grilled chicken teriyaki rice bowl without a grill?

Absolutely. If you don’t have an outdoor grill:

Use a cast-iron grill pan on your stovetop.
A broiler works too—place chicken on a wire rack over a baking sheet.
Even a nonstick skillet will give you a great sear with just a small amount of oil.

Can I make the teriyaki sauce ahead of time?

Yes. You can make and store the sauce in a sealed jar or container in the refrigerator for up to one week. It thickens slightly when chilled, but a quick reheat brings it right back to the perfect texture.

How can I reduce the sodium in this dish?

Use low-sodium soy sauce or coconut aminos for a lighter option.
Skip the added salt in any sides or garnishes.
Dilute the teriyaki sauce with water or pineapple juice to reduce the concentration.

Conclusion

When you want big flavor without compromising your health, this healthy grilled teriyaki chicken bowl is the perfect solution. It’s inspired by the flavors you love from the Panda Express grilled teriyaki chicken bowl—but you get to skip the long lines and questionable ingredients.

By grilling your chicken and making your own simple sauce, you can create a meal that’s packed with protein, naturally sweetened, and tailored to your preferences. From weekday lunches to family dinners, this bowl is a flavorful, feel-good option that everyone can enjoy.

You’re not just making a meal—you’re taking control of your ingredients, your nutrition, and your time.

Ready to try it?

Leave a comment below if you made this bowl—how did you customize it? Share your experience or tips with others who are looking to eat healthier at home.
Loved it? Pass this recipe along to a friend or family member who needs a delicious, nourishing dinner idea tonight.

Healthy Grilled Teriyaki Chicken Bowl (Inspired by Panda Express)

Author: Chef Rina
Total Time: 1 hour 35 minutes
Yield: 4 1x

Print Recipe

Description

uicy grilled chicken thighs coated in a thick, flavorful teriyaki glaze—perfect for a simple and satisfying weeknight dinner.

Ingredients

Scale

For the Chicken:

1½ pounds boneless, skinless chicken thighs
¼ cup chopped green onions (for garnish)
Toasted sesame seeds (for garnish)

For the Teriyaki Sauce (No Wine Version):

½ cup soy sauce
¼ cup honey
2 tablespoons rice vinegar
2 tablespoons brown sugar
2 cloves garlic, minced
1 tablespoon fresh grated ginger
1 teaspoon sesame oil
2 tablespoons cornstarch
¼ cup cold water

Instructions

Make the Teriyaki Sauce:
In a medium saucepan, combine soy sauce, honey, rice vinegar, brown sugar, garlic, ginger, and sesame oil. Heat over medium until it starts to simmer.
Thicken the Sauce:
In a small bowl, whisk the cornstarch with cold water until smooth. Slowly pour it into the simmering sauce while whisking constantly. Let it cook for 2–3 minutes, or until thickened. Remove from heat and cool to room temperature.
Marinate the Chicken:
Place chicken thighs in a shallow dish or resealable bag. Pour ½ cup of the cooled sauce over the chicken, turning to coat evenly. Reserve the rest of the sauce for later. Cover and refrigerate for at least 1 hour (up to 8 hours for more flavor).
Grill the Chicken:
Preheat your grill to medium-high heat (around 400–450°F). Clean and lightly oil the grates. Remove chicken from marinade and discard any remaining marinade in the bag.
Cook on the Grill:
Grill the chicken for 6–8 minutes on each side, or until fully cooked (internal temp of 165°F). Baste with some reserved sauce during the last couple minutes of grilling.
Rest and Serve:
Let the grilled chicken rest for 5 minutes off the heat. Then brush with more of the remaining teriyaki sauce and sprinkle with chopped green onions and sesame seeds before serving.

Prep Time: 20 minutes
marinating: 1 hour
Cook Time: 15 minutes
Category: Main Course