Go Back

High Protein Teriyaki Chicken Thighs - Juicy, Simple, and Satisfying

Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Chicken: 2 pounds boneless, skinless chicken thighs, trimmed
  • Soy sauce or tamari: 1/3 cup (use low-sodium if preferred)
  • Mirin: 3 tablespoons (or sub 2 tbsp rice vinegar + 1 tbsp honey)
  • Honey or brown sugar: 2 tablespoons
  • Garlic: 3 cloves, minced
  • Fresh ginger: 1 tablespoon, grated
  • Toasted sesame oil: 1 teaspoon
  • Cornstarch: 1 tablespoon (for thickening)
  • Water: 1/2 cup
  • Neutral oil: 1 tablespoon (avocado, canola, or grapeseed) for searing
  • Optional heat: 1/2 teaspoon red pepper flakes
  • Garnishes: Sliced scallions and sesame seeds
  • To serve: Cooked rice or cauliflower rice, steamed broccoli, or a crisp salad

Method
 

  1. Make the marinade: In a bowl, whisk soy sauce, mirin, honey, garlic, ginger, sesame oil, and red pepper flakes (if using). Taste and adjust sweetness or salt as needed.
  2. Marinate the chicken: Add chicken thighs to a zip-top bag or shallow dish. Pour in half the marinade. Reserve the other half for the sauce. Marinate for 20–30 minutes at room temperature or up to 8 hours in the fridge.
  3. Prep the sauce base: In a small cup, stir cornstarch into the water until smooth. Set aside. This slurry will thicken the reserved marinade.
  4. Cook the chicken (stovetop method): Heat the oil in a large skillet over medium-high. Shake excess marinade off the thighs and lay them in the pan. Cook 5–6 minutes per side until browned and cooked through, reaching 165°F/74°C.
  5. Thicken the sauce: While the chicken rests on a plate, pour the reserved marinade into the same pan. Bring to a gentle simmer. Stir in the cornstarch slurry and cook 1–2 minutes until glossy and thick.
  6. Coat and finish: Return the chicken to the pan and spoon the sauce over to coat. Simmer 1 minute to marry flavors.
  7. Serve: Slice or leave whole. Top with scallions and sesame seeds. Serve with rice and veggies, spooning extra sauce on top.
  8. Grill: Preheat to medium-high. Grill 5–6 minutes per side. Warm and thicken the reserved marinade on the stove with the slurry, then brush over the grilled thighs.
  9. Oven: Bake at 425°F (220°C) for 18–22 minutes. Broil 1–2 minutes for caramelized edges. Thicken sauce separately and pour over before serving.
  10. Air fryer: 390°F (200°C) for 14–16 minutes, flipping halfway. Thicken sauce on the stove and toss to coat.