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Love teriyaki chicken with rice? Here is all that just in a casserole – filled with veggies and flavor. It’s also high in protein and low-fat.
Who doesn’t love Teriyaki Chicken? Anything that has Teriyaki Chicken, you can count me in!
However, making a meal with Teriyaki chicken can take some time to prepare. Time that I would rather spend with my family or doing something I love (like reading or doing my self-care routine).
That is why I love making casseroles. They help me save a lot of time on the chicken.
This dish combines tender chicken breasts with fresh vegetables, all smothered in a savory teriyaki sauce. The result is a comforting, nutritious meal that feels like a warm hug in a bowl.
One of the things I love about this recipe is that it’s simple to prepare. You don’t need any fancy ingredients, cookware, or complex cooking techniques that just make me feel overwhelmed.
You need ingredients you can easily find in your pantry and fridge, and with simple cooking ingredients, you can easily make this meal.
Pin this now to find it later
Pin ItAnother key feature of this recipe is its sauce.
Most Teriyaki sauces are high in sodium and sugar and full of additives and chemicals that are not good for you.
The homemade Teriyaki sauce in this recipe is a healthier alternative to store-bought versions. It’s made with low-sodium soy sauce, honey, and fresh garlic.
Ingredients and Substitutes
SAUCE
Soy sauce, low-sodium (3/4 cup) – This adds a nice umami flavor. Choose the low-sodium option to help you control the salt content. And, if you prefer, you can switch to coconut aminos. I personally love the flavor of it.
Water (1/2 cup)
Honey (1/4 cup) – You can use sugar-free maple syrup if you want to reduce the sugar content of the meal.
Ground ginger (1/2 tsp) – This adds a nice refreshing flavor, so don’t skip this ingredient.
Garlic, minced (2 cloves) – To keep this simple, I always keep a jar of minced garlic in olive oil. This helps me save a lot of time cooking. You can also use garlic flakes if you don’t have any minced garlic available.
Cornstarch (2 tbsp) – This helps thicken the sauce. If you don’t have any, you can also use all-purpose flour, potato starch, or tapioca starch.
Water (2 tbsp)
CASSEROLE
Chicken breasts, boneless and skinless (1 lb) – Chicken breast is an excellent lean source of protein. You can consider using other protein options like tofu, shrimp, or beef.
Broccoli florets (1 cup) – This adds some crunch (and nutrients) to the meal. You can substitute it with cauliflower or green beans.
Carrots, chopped (1 cup) – If you are not a fan of carrots (or don’t have any), you can use bell peppers or zucchini.
Snow peas (1 cup) – You can also use sugar snap peas or green beans.
White rice, cooked (3 cups) – You can also use brown rice, quinoa, or cauliflower rice (for a low-carb option).
How to Make Teriyaki Chicken Casserole
Step 1. Preheat your oven to 350F. Grab a 9×13 baking dish and spray it with cooking oil.
Grab a small saucepan and combine the soy sauce, ½ cup of water, honey, ground ginger, and minced garlic. Place on the stove at medium-high heat and bring it to boil for 1 minute.
Step 2. While you are cooking the sauce, grab a small bowl and combine 2 tbsp of water and cornstarch.
Step 3. Pour the cornstarch mixture into the saucepan. Keep on stirring after the sauce thickens.
Step 4. Grab the chicken breasts and place them in the baking dish.
Step 5. Place the broccoli, carrots, and snow peas around the chicken. Pour 1 cup of the prepared sauce over the whole dish.
Cover the baking dish with foil and place it in the oven. Bake it for 30 minutes (or until you make sure the chicken is fully cooked).
Step 6. When the chicken is fully cooked, remove it from the oven. Shred the chicken with two forks while it’s still in the pan.
Step 7. Add the cooked white rice to the baking dish and mix until everything is combined. Grab the most of the remaining sauce and add it to the mixture.
Step 8. Place the baking dish back into the oven and cook for another 10 minutes. However, this time, make sure it’s uncovered.
Allow it to cool down for 5 minutes, and add the rest of the sauce. Now you can serve it.
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Pin ItWhat to Serve This With
Here is a list of my favorite side dishes that I’ve found have helped make this recipe pop.
- Asian cucumber salad: A refreshing salad made with thinly sliced cucumbers, vinegar, and sesame oil pairs beautifully with the rich flavours of the casserole.
- Edamame: A bowl of seasoned edamame (my favorite) provides a protein-rich and nutritious side. The best part is that it’s a side easy to prepare.
- Miso soup: A warm bowl of miso soup can be a comforting addition.
- Grilled Asparagus: Lightly cooked asparagus drizzled with soy sauce can help enhance the umami flavor of the meal.
Other Ingredients to Add to This Casserole
I’m sure you love experimenting just as much as I do. Here are some of the ways to modify this casserole.
- Add some spice: Add some red pepper flakes, some chipotle powder, or a dash of Sriracha to the sauce to add some spiciness to the meal.
- Add some crunch: Consider adding nuts like cashews or sesame seeds.
- Add some freshness: Garnish your casserole with fresh herbs like cilantro or green onions for an extra burst of flavor and color.
- Add some zest: Add a touch of lemon or lime zest to brighten up the dish and add a layer of freshness that complements the savory elements.
Storage and Leftovers
If you have any leftovers, I know that after you try this recipe, you are going to want to keep them.
Store any leftovers in an airtight container and place them in the fridge. They should be good for up to 3 days.
For longer storage, you can freeze the casserole in individual portions. This makes it easy to reheat just the amount you need. You can keep the casserole frozen for up to 2 months.
When you are ready to eat it, place the casserole in the microwave of the oven. Make sure it’s cooked through and hot when you serve it.
And, if your sauce gets a bit dry, make sure to add a splash of water.
Other High Protein Casseroles
- Meatballs Pasta Casserole
- Zucchini Lasagna Skillet Casserole
- Taco Casserole
- Sweet Potato Black Bean Casserole
Teriyaki Chicken Casserole
Ingredients
Sauce
- 3/4 cup soy sauce low-sodium
- 1/2 cup water
- 1/4 cup honey
- 1/2 tsp ground ginger
- 2 garlic cloves minced
- 2 tbsp cornstarch
- 2 tbsp water
Casserole
- 1 lb chicken breasts boneless and skinless
- 1 cup broccoli florets
- 1 cup carrots chopped
- 1 cup snow peas
- 3 cups white rice cooked
Instructions
- Preheat the oven to 350F. Spray a 9×13 baking dish with oil.
- In a saucepan, combine soy sauce, water, honey, ground ginger and minced garlic. Place over medium-high heat and bring to a boil for a minute.
- While the sauce is boiling, combine cornstarch with water. Pour the mixture into the saucepan and stir until the sauce starts to thicken.
- Place the chicken breasts in the baking dish. Place all the vegetables around the chicken and pour 1 cup of the sauce all over the baking dish.
- Cover the baking dish with foil and bake in the oven for 30 minutes until the chicken is fully cooked.
- Take the baking dish out and shred the chicken while still in the pan with two forks.
- Add in cooked white rice, stir the baking dish, and pour over most of the remaining sauce.
- Return to the oven and cook for 10 minutes uncovered. Let it cool down for 5 minutes and drizzle with the remaining sauce before serving.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
This turned out perfect and was delicious. My daughter loves anything teriyaki and my son is allergic to nuts and seeds. It was great finding a recipe that I didn’t have to leave out any ingredients. My family loved it and even took the leftovers to school & work with them.
Oh, I love hearing that, Misty! Thank you for sharing your experience with the recipe. 🙂
What can I substitute for the rice….not allowed pasta or rice right now.
Hello Lisa, good question! If you cannot have rice, I would try pearled farro instead. Pearled farro should be able to cook in the same amount of time as the rice in this recipe. Also, I think the consistency of farro is quite suiting here. Let me know how it goes!