Mediterranean-Style Low-Sugar Teriyaki Chicken
This is the dinner I make when I'm craving something sticky and savoury and deeply satisfying, but I've also read the label on a bottle of shop-bought teriyaki sauce and cannot look at it the same way again. Twenty grams of sugar per serving. In dinner.
The homemade version takes ten minutes to make and tastes better, which is the kind of information that changes your Tuesday evenings permanently.
Serve over steamed broccoli or cauliflower rice and the whole thing comes together in under 25 minutes. It is genuinely one of the easiest swaps on this site, with one of the biggest sugar reductions.
*Per USDA FoodData Central
The Swap Snapshot
| Typical Version | The Sugar Swap Version | Sugar per serving* |
|---|---|---|
| Classic Teriyaki Chicken with Store-Bought Sauce Chicken, bottled teriyaki sauce, brown sugar, honey — the sugar-loaded version |
Mediterranean-Style Low-Sugar Teriyaki Chicken Chicken, reduced-sodium tamari, monk fruit, ginger, garlic |
20g→0.5g |
*Based on USDA FoodData Central values. The Sugar Swap is not medical or nutritional advice.
Ingredients
Serves 4 · Scale as needed
- 600g (1.3 lbs) boneless skinless chicken breast, cut into pieces
- 1 tbsp olive oil
- 60ml (¼ cup) ⇄ reduced-sodium soy sauce or tamari — the sauce swap ⇄ the swap
- 2 tbsp ⇄ monk fruit sweetener — the sweetener swap ⇄ the swap
- 1 tbsp fresh ginger, minced
- 2 cloves garlic, minced
- 1 tbsp rice vinegar
- ½ tsp sesame oil
- optional pinch xanthan gum (to thicken sauce further)
Instructions
- 1
In a small bowl, whisk together the soy sauce/tamari, monk fruit, ginger, garlic, rice vinegar, and sesame oil.
- 2
Heat the olive oil in a large skillet or wok over medium-high heat.
- 3
Add the chicken pieces and cook until browned on all sides and cooked through — about 8–10 minutes.
- 4
Pour the sauce mixture over the chicken in the skillet.
⇄ Swap NoteMonk fruit provides the sweetness needed to balance the salty tamari base, and simmered, it creates a lovely glossy glaze.
- 5
Reduce heat to medium and simmer for 3–5 minutes, stirring frequently, until the sauce reduces and coats the chicken.
- 6
If you want a thicker glaze, sprinkle a tiny pinch of xanthan gum over the sauce and stir well.
- 7
Remove from heat once the chicken is glossy and the sauce has thickened.
- 8
Serve immediately, garnished with sesame seeds and sliced spring onions.
Why I Made This Swap
Store-bought teriyaki sauces typically contain 15–20g of sugar per serving, primarily from brown sugar, honey, and high-fructose corn syrup. Monk fruit provides the sweetness needed to balance the salty soy/tamari base, and when simmered, it helps create a genuinely glossy glaze. This version has all the flavour of the original with essentially zero added sugar.
Common Mistakes
- Using high heat for the sauce. Medium heat is important. Too high and the sauce reduces too fast and burns before it can properly coat the chicken.
- Regular soy sauce instead of reduced-sodium. Standard soy sauce can make this very salty. Reduced-sodium or tamari gives better balance.
- Adding too much xanthan gum. Start with a tiny pinch — literally a pinch. Too much creates a gluey texture that is not what we're going for.
Storage
Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in a pan over medium heat with a splash of water to loosen the sauce.
Nutrition per serving
*Per USDA FoodData Central · Typical version: 20g sugar · The Sugar Swap is not medical or nutritional advice.
Frequently Asked Questions
Can I use thighs instead of breast?
Chicken thighs are actually better here — more flavour, more forgiving if slightly overcooked. Same method, same timings.
Is tamari gluten-free?
Yes — tamari is brewed without wheat and is gluten-free. Regular soy sauce is not.
Can I marinate the chicken first?
Yes — marinate in half the sauce for 30 minutes before cooking for deeper flavour. Use the rest of the sauce for glazing.
