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Teriyaki Chicken (oven baked)

| Budget Friendly, Make-ahead Meals, Chicken

This oven baked chicken teriyaki is one of those simple, dependable recipes that delivers big rewards for very little effort. Baking it in the oven allows the sauce to thicken and caramelise naturally while the chicken skin becomes beautifully crisp, giving you that delicious sweet-savoury teriyaki result without standing over a pan. It’s a practical, family-friendly meal that works just as well for a weeknight dinner as it does for meal prep. It’s become one of my go-to favourite recipes because it’s quick to make and has a super easy clean-up!

Health benefits

Chicken thighs are an excellent source of protein, iron and zinc, all essential for energy, immune support and muscle repair. The easy homemade teriyaki sauce uses tamari instead of soy sauce keeping the recipe gluten-free, along with other clean and healthy pantry staples there’s no need for expensive, additive laden jars of sauce. Based on 4 serves, each serve provides approximately 38 g protein. Pairing this dish with rice and plenty of vegetables helps round out the meal with fibre and additional micronutrients to support digestion and overall wellbeing.

Ingredients

This simple recipe combines skin-on chicken thighs with a simple homemade teriyaki-style sauce made from tamari, natural sweeteners, fresh ginger and garlic, sesame oil and a small amount of starch to help the sauce thicken as it bakes. The result is a glossy, caramelised coating made with simple ingredients that clings beautifully to the chicken without relying on bottled sauces.

How to make chicken teriyaki (oven baked)

To make this oven baked chicken teriyaki, the sauce ingredients are mixed until smooth, then used to coat the chicken either straight away or after a short marinade if time allows. The chicken is baked in a hot oven until cooked through, with the skin crisp and the sauce reduced into a sticky glaze around the meat. Using a heavy oven-proof pan or skillet or baking dish helps the sauce caramelise evenly and intensifies the overall result.

Serving suggestions and how to store

Serve these baked teriyaki chicken thighs over steamed rice with a generous side of salad or vegetables such as broccoli, green beans or bok choy to balance the richness of the sauce. Leftovers store well in an airtight container in the fridge for up to three days and reheat easily in the oven or on the stovetop with a splash of water to loosen the sauce.

Vary this chicken teriyaki (oven baked)

This recipe works beautifully with chicken marylands or drumsticks, and skin-off thighs can be used if preferred, though you’ll miss the crisp skin. If you prefer a milder flavour, reduce the ginger and garlic slightly, or add a splash of citrus at the end for freshness. You can also use honey instead of rice malt syrup if you are needing a grain-free sauce.

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Oven baked chicken teriyaki with crispy skin & a naturally caramelised sauce. A simple, high-protein, gluten-free dinner the family will love.
Print Recipe
5 from 2 votes

Teriyaki Chicken (oven baked)

Oven baked chicken teriyaki with crispy skin and a naturally caramelised sauce. A simple, high-protein, gluten-free dinner the whole family will love.
Prep Time10 minutes
Cook Time30 minutes
Total Time40 minutes
Course: Main Course
Servings: 4
Author: Georgia Harding

Ingredients

  • 800 g skin on chicken thigh

Sauce

  • 60 ml tamari
  • 2 tbsp coconut sugar or rapadura
  • 2 tbsp rice malt syrup or honey
  • 1 tbsp ginger root – finely grated
  • 3 clove/s garlic – minced
  • 1 tsp sesame oil
  • 1 tsp arrowroot or tapioca starch

Serve

  • Rice, quinoa or cauliflower rice (to serve)
Metric – US Customary

Instructions

  • In a small bowl, combine all of the sauce ingredients. Add the tamari, sugar, rice malt syrup, ginger, garlic, sesame oil and arrowroot or tapioca flour, then mix until smooth and well combined.
  • You can either marinate the chicken in the sauce for extra flavour or cook it straight away. If marinating, toss the chicken through the sauce and refrigerate for as long as you have time. If cooking immediately, simply coat the chicken evenly in the sauce.
  • When ready to cook, preheat the oven to 200°C / 390°F (fan-forced).
  • Place the chicken into a large oven-proof pan in a single layer, and pour over any remaining sauce. A cast iron pan works particularly well as it holds and distributes heat evenly, helping the sauce to thicken and caramelise.
  • Bake for around 20-30 minutes, or until the chicken is cooked through, the skin is dark and crisp, and the sauce has reduced and caramelised around the chicken.

Serve

  • Serve the chicken and sauce over rice with a side of salad or vegetables.

Notes

Different cut chicken

This recipe works well with chicken marylands or drumsticks. For best flavour and texture, skin-on chicken, either bone-in or bone-out, is ideal for this dish.
Skin-off chicken thighs can also be used, though you will miss out on the crispy skin.
Skin on chicken breasts is possible too, just adjust the cook time to suit the size of the breasts and ensure they don’t dry out (thigh meat is way more forgiving). 

Soy-free

Replace the tamari with coconut aminos and a good pinch sea salt.
 

My family goes crazy for this recipe, I’d love to hear how you like it too. Post a comment below and let me know!

Simple Chicken Karaage

| Chicken, Members only

Simple Chicken Karaage is Japanese Fried Chicken – the marinade is made from tamari, rice wine vinegar, rice malt syrup, ginger and garlic – essential flavours of Japan. The chicken is coated in this delicious marinade then lightly coated in tapioca flour and fried. The best results are from using a deep fryer, as the…

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Japanese Dressing

| Sauces and Dressings, Members only

Liven up any leafy greens with this oishii (delicious) Japanese dressing! Fresh ginger and garlic with rice wine vinegar, tamari and sesame oil all contribute to the deep umami flavours of this dressing. If you love salads but you like to keep mixing up the dressings, this is a definite one to add to the…

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Japanese Salad

| Members only, Salads

Some salads are all about a cracking dressing and this Japanese Salad is one such salad! Japanese cuisine is known for its freshness and clean tastes – this is a delightful combination of crunchy vegetables that are dressed in iconic Japanese flavours. My family just loves this salad dressing so I use that to my…

This content is for members only – but right now, you can unlock it all with 80% off your first 3 months! Get instant access to 1,200+ healthy, delicious recipes, customisable meal plans, shopping lists, ad-free browsing, live chat with a naturopath, and our easy-to-use app. No contracts. Cancel anytime.

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Healthy Okonomiyaki (Savoury Pancake)

| Budget Friendly, Vegetarian, Breakfast, Savoury Snacks

I remember the first time I tried Okonomiyaki in a Japanese restaurant, I thought it was totally delicious. So of course, I set about making a Healthy Okonomiyaki  and it very quickly became a firm family favourite.

I love that it’s so versatile based on the addition of extra ingredients so that each time we eat it, it’s a little different. I often add all of the toppings to the table and my kids create their own adventure. I personally go for the works because I think it’s the best flavour combo!

Health benefits

This dish is rich in carbohydrates and fibre from the cabbage and wholemeal spelt flour, supporting digestive health. The eggs and broth provide protein, while the nori and pickled ginger offer additional minerals and probiotics, promoting gut health. Using extra virgin olive oil to cook it in adds healthy fats, making this a balanced meal. Instead of the traditional oyster sauce used on Okonomiyaki (which is high in sodium and sugar) I’ve made a healthier sauce with tamari (gluten-free soy sauce) and rice malt syrup.

Ingredients

The batter is made from broth, eggs, Worcestershire sauce, and wholemeal spelt flour, giving the pancake a savoury base. Finely shredded cabbage and spring onions are mixed in for crunch, texture and flavour. You can top the pancake with crispy bacon, toasted nori (or you could use bonito flakes too), pickled ginger, fresh coriander (cilantro), and drizzle it with a homemade sauce made from rice malt syrup and tamari.

How to make Healthy Okonomiyaki

Start by whisking together the broth, eggs, and Worcestershire sauce in a large bowl, then add the spelt flour and sea salt to form a batter. Mix in the cabbage and spring onions. Heat a little olive oil in a fry pan, then cook the pancake mixture in two batches, flipping when the edges golden brown. Serve with your choice of toppings, like crispy bacon, pickled ginger, and a drizzle of the sauce.

Serving suggestions and how to store

Top with your choice of ingredients, such as crispy bacon (or you could sub with pork belly), nori (seaweed), pickled ginger, and garnish with fresh coriander. This pancake is best enjoyed fresh, but you can store any leftovers in an airtight container in the fridge for up to 2 days. Reheat in a pan before serving.

Vary this to suit your dietary needs

For a gluten-free version, swap the spelt flour for a mix of rice and buckwheat flour or your favourite gluten-free blend. Vegetarian? Simply leave out the bacon and use vegetable broth. If you’re avoiding soy, use coconut aminos instead of tamari, and for an onion-free option, replace the spring onions with fennel. You can also make this egg-free by using a besan batter as a substitute.

Add-ons and extra options

  • Add fermented veggies like sauerkraut or kimchi for a probiotic boost.
  • For a heartier meal, serve with stir-fried vegetables or seafood on top of the pancake.
  • You can also switch up the mayonnaise by trying a drizzle of cashew cream instead of traditional kewpie mayonnaise.

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary requirements including gluten-free, vegetarian and more.

Print Recipe
4.95 from 37 votes

Healthy Okonomiyaki (Savoury Pancake)

This Healthy Okonomiyaki is a savoury Japanese-inspired pancake made with wholesome ingredients like cabbage, wholemeal spelt flour, and broth. It’s a simple and nutritious dish that’s packed with flavour, and you can easily customise it with your favourite toppings and variations.
Prep Time15 minutes
Cook Time10 minutes
Total Time25 minutes
Course: Breakfast, Snack
Cuisine: Japanese
Servings: 2
Author: Georgia Harding

Ingredients

  • 125 ml stock or broth - vegetable or chicken (½ cup)
  • 3 egg/s
  • 1 tbsp Worcestershire sauce
  • 75 g wholemeal spelt or gluten-free flour (⅔ cup)
  • ¼ tsp sea salt - or to taste
  • ½ small white cabbage - finely shredded (about 2 cups)
  • 4 spring onion/s - white part thinly sliced
  • 15 ml extra virgin olive oil - extra virgin (1 tbsp)

Sauce

  • 1 tbsp rice malt syrup
  • 1 tsp tamari

To serve

  • 2 rasher/s bacon - thinly sliced
  • 1 sheet/s toasted nori (sushi paper) - shredded
  • 4 tbsp pickled ginger - this is my most favourite add on (can sub with kim chi too)
  • 4 tbsp whole egg mayonnaise - cashew cream
  • ½ bunch/s fresh coriander leaves - torn

Instructions

  • Make the sauce by mixing the rice malt and tamari together.
  • If including the bacon, then cook this in a crêpe or small fry-pan until it's crispy and set aside.
  • In a mixing bowl, whisk together the broth, eggs and worcestershire.
  • Then whisk in the flour and sea salt to form a batter.
  • Mix through the cabbage and spring onion which should be coated by the batter. If not, add more cabbage, it shouldn't have to much residual batter in the bowl.
  • Add a little olive oil to cover the base of the crêpe or small fry-pan (used to cook the bacon) and heat over a medium heat. Add half the cabbage batter and spread out to form a thick pancake.
  • Cook for a few minutes until the edges have browned, flip and cook the other side.
  • Repeat with the other half of the batter.
  • Serve topped with some, or all of the extras and a drizzle of the sauce.

Notes

Gluten-free

Replace the spelt with a mix of rice and buckwheat flour or your favourite gluten-free blend. Replace the Worcestershire sauce with the tamari or a gluten-free Worcestershire.

Vegetarian

Obviously leave the bacon out and choose vegetable broth.

Onion-free

Replace the Spring onion with half a fennel bulb.

Soy-free

Replace the tamari with coconut aminos.

Add fermented veggies

If you don't add the ginger, consider adding sauerkraut or kim chi. The pickled flavour I think really lifts this dish. 

Bigger meal

Stir-fry vegetables and/or seafood and serve on top of the pancake. I often do this to fill up my 'always' hungry boys.

Egg-free

Replace the eggs/ flour with the besan batter in this recipe. 
 

I hope you love this simple, yet delicious combination of flavours. Please leave a comment and rate this recipe to help me to reach and support more families to become Well Nourished!