Make a seriously delicious Chicken Teriyaki Bowl at home, that's also gluten free, dairy free and sugar free! Using Whole30 Teriyaki Sauce and cauliflower rice, you can make a teriyaki chicken bowl that's both incredibly flavorful and healthy!
A little sweet, a little salty, and a lot of yum, you are going to fall in love with these homemade Teriyaki Chicken Bowls!
Unlike the version at your favorite Asian restaurant, this recipe skips out on the sugar and gluten, making it a healthier option.
Homemade teriyaki sauce and tapioca starch allow you to capture the perfect flavor and crispiness of the chicken. While fresh veggies add in a ton of nutrients!
Put these delicious bowls together in just 30 minutes for an easy weeknight dinner, or even meal prep them ahed of time for easy grab and go lunches!
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Ingredients
- Chicken - boneless, skinless chicken breasts are used in this recipe. You may also substitute in chicken thighs if you prefer.
- Tapioca starch - this ingredient can be found in the baking aisle of your grocery store, along with cornstarch and other flours. It may also be labeled as tapioca flour, and could also be found in the gluten-free section at the grocery store.
- Zucchini
- Red bell pepper
- Broccoli florets
- Shredded carrots
- Avocado
- Green onions
- Cauliflower rice - click the link to learn how to make your own! Or, you can purchase your favorite store bought version in the freezer section, or on the produce aisle at the grocery store.
- Whole30 Teriyaki Sauce - this link will take you to a super simple 10 minute recipe made with ingredients including coconut aminos, rice vinegar, orange juice, garlic, fresh ginger, and red pepper flakes. This sauce really is the star of the show, so I definitely recommend using it in this recipe!
- Sesame seeds - feel free to use white or black sesame seeds, or a combination of both. These can be found in the international or spice aisle at your local grocery store.
- Egg
- Olive oil - coconut or canola oil will also work for this recipe.
- Black pepper
Step by step instructions
- Prepare the coating by mixing the tapioca starch and black pepper together in a shallow bowl. In a separate shallow bowl, whisk one egg.
- Place the chicken in the bowl with the egg, making sure to mix it around so each piece is coated.
- Transfer the egg coated chicken pieces to the bowl with the tapioca mixture and toss until all of the cubes are covered.
- Pro tip! I always recommend using one hand for the wet mixture (the egg) and another hand for the dry mixture (the tapioca starch) when breading chicken. This will keep the dry mixture from getting clumpy, as you bread the chicken. Also, always make sure that any excess egg drips off of the chicken before adding it to the tapioca starch.
- Once the chicken is breaded, heat olive oil in a large skillet, or wok, on the stove over high heat. Once the oil is hot, sauté the zucchini, bell peppers and broccoli for 7-8 minutes. Remove the veggies and set them aside.
- Add the coated chicken to the hot pan.
- Cook the chicken uncovered for 5-6 minutes.
- Pour in the teriyaki sauce and continue cooking for 2-3 more minutes. Reduce the heat to low, cover, and simmer the chicken in the sauce for 6-8 minutes.
- Uncover the pan and mix in the vegetables.
- Build the bowls by starting with the prepared cauliflower rice, then adding the teriyaki chicken and vegetables. Add the shredded carrots and avocado, then garnish with the sesame seeds and green onions.
How to meal prep the bowls
- To prep ahead: Simply prepare the recipe as written but wait to add the toppings to the bowl.
- For storage: Divide the cauliflower rice, and cooked chicken and veggies, between 4 airtight microwave-safe containers. Place the carrots, sesame seeds, and green onions in 4 small plastic zipper bags, then into the larger containers with the cauliflower rice and chicken. Wrap ¼ avocado in plastic wrap and add to each container. Store in the fridge for up to 5 days.
- To reheat and eat: Remove the lid from the container with the teriyaki chicken and cauliflower rice. Remove the bags of toppings and the avocado. Microwave the chicken and cauliflower rice for 2 minutes. Remove from the microwave and add the carrots, green onions, sesame seeds and avocado.
How to make it vegan
This recipe is easy to adapt for a plant based diet. Leave out the chicken, and instead use tofu. Extra firm tofu has the best texture and moisture content to use as a chicken substitute.
For the crispiest results, it is best to press the tofu before coating and cooking.
To do this, dice the tofu into cubes and place them on 2-3 paper towels on a cutting board. Cover with more paper towels and a baking sheet. Place a few heavy items, such as canned goods, on top of the baking sheet and let it rest for 20 minutes to 1 hour. Discard the soaked paper towels and continue with the recipe.
Frequently asked questions
- Can you use frozen vegetables? Yes, frozen veggies may be used in place of fresh. Keep the amounts the same and cook them straight from frozen for the best taste and texture.
- Can you make the recipe with chicken thighs? Yes, you can. Chicken thighs are more juicy than breasts, however they do contain a higher fat content.
- Can you use white or brown rice instead? While the bowl will no longer be Whole30 compliant, you can absolutely substitute in brown or white rice, instead of using cauliflower rice to make the bowls. Follow these instructions for how to cook white rice in an Instant Pot, rice cooker or on the stove, and this post for how to cook brown rice using each of these methods.
- Is this recipe gluten free? It sure is! By using tapioca starch and Whole30 Teriyaki Sauce this teriyaki bowl recipe is completely gluten free.
- Are chicken teriyaki bowls healthy? Usually this dish is made with sugar-filled sauces, making it not very healthy. However, this recipe uses healthier ingredients to make a Whole30 compliant and gluten free version!
More Whole30 bowls
Don't miss these other delicious bowl recipes, perfect for anyone on the Whole30 diet, or anyone looking for scrumptious, healthy recipes!
- Whole30 Baked Teriyaki Salmon Bowl
- Low Carb Fish Taco Bowls
- Cauliflower Shawarma Bowl
- Slow Cooker Green Chili Pulled Pork Bowl
- Chicken Shawarma Salad
- Whole30 Grilled BBQ Chicken Bowl
Recipe
Chicken Teriyaki Bowl
Make a seriously delicious Chicken Teriyaki Bowl at home, that's also gluten free, dairy free and sugar free! Using Whole30 Teriyaki Sauce and cauliflower rice, you can make a teriyaki chicken bowl that's both incredibly flavorful and healthy!
Servings 4 bowls
Calories 520kcal
Ingredients
- 1 ½ pounds boneless, skinless chicken breasts cubed
- ½ cup tapioca starch
- ½ teaspoon black pepper
- 1 egg whisked
- 2 tablespoons olive oil
- 1 medium zucchini diced into half moons
- 1 red bell pepper medium dice
- 2 ½ cups broccoli florets
- 2 cups prepared cauliflower rice
- ½ cup whole30 teriyaki sauce click link for the recipe
- 1 cup shredded carrots
- 1 avocado thinly sliced
- 2 tablespoons sesame seeds
- ¼ cup green onions sliced
Instructions
- In a medium bowl, combine the tapioca starch and black pepper, set aside.
- In another shallow bowl, add the whisked egg.
- Add the chicken to the egg, then coat it in the tapioca starch mixture.
- Heat the olive oil in a large skillet, or wok, on the stove over high heat.
- Add the zucchini, bell pepper and broccoli, saute for 7-8 minutes.
- Remove the vegetables from the skillet and set aside.
- Add the coated chicken to the hot skillet, and cook for 5-6 minutes.
- Pour the teriyaki sauce over the chicken in the skillet and continue to cook for 2-3 minutes.
- Reduce the heat to low, cover the skillet and simmer for 6-8 minutes.
- Remove the lid and add the vegetables back to the skillet, toss everything together.
- Divide the prepared cauliflower rice between four bowls.
- Top with the teriyaki chicken and vegetables.
- Add shredded carrots and ¼ avocado to each bowl.
- Top with sesame seeds and green onions.
Notes
- Chicken thighs may also be used to make this recipe.
- Coconut oil or canola oil can also be used, instead of the olive oil.
- Cornstarch can be used in place of the tapioca starch.
- When breading chicken, I recommend using one hand for the wet mixture (the egg) and another hand for the dry mixture (the tapioca starch). This will keep the dry mixture from getting clumpy, as you bread the chicken. Also, always make sure that any excess egg drips off of the chicken before adding it to the tapioca starch.
- Leftover chicken teriyaki can be stored in the refrigerator for up to 5 days.
- Frozen vegetables can be used instead of fresh vegetables. There is no need to defrost the frozen vegetables before cooking them in the skillet.
Nutrition
Calories: 520kcal | Carbohydrates: 38g | Protein: 45g | Fat: 24g | Saturated Fat: 5g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 13g | Trans Fat: 1g | Cholesterol: 150mg | Sodium: 561mg | Potassium: 1675mg | Fiber: 10g | Sugar: 8g | Vitamin A: 7018mg | Vitamin C: 153mg | Calcium: 134mg | Iron: 4mg
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