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You are here: Home / Recipes / Recipes by Course / Main Meal / Recipe: Healthy Homemade Teriyaki Sauce

Recipe: Healthy Homemade Teriyaki Sauce

Published on July 28, 2014 by Helen Best-Shaw 14 Comments
Last Updated on June 4, 2020

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Teriyaki ChickenOn a recent post I asked my readers what their favourite salmon recipe was and the most popular by far was teriyaki, a recipe which was missing from the blog and now remedied.   Although I made teriyaki chicken the sauce is adaptable and can be used with any protein – chicken, salmon, beef, beans or tofu.   By substituting rice malt syrup for the honey this teriyaki sauce is vegan – but of course the chicken above isn’t.

The hands on time for this dish is less than 20 minutes.  You can make in advance and marinade your choice of protein in the teriyaki, but I think that the reduced sauce is so concentrated and bursting with flavour that there is no real need.  If you are the sort that likes to prep ahead, batch cook, or fill the freezer from the supermarket reduced counter a clever trick is to freeze your meat or fish in the sauce in a tupperware container.   Once defrosted it is marinaded and ready to go – the ultimate in speedy suppers.

All my seasonings were from Clearspring whose Japanese ingredients are mostly organic and made sustainably with authentic traditional techniques so there is lots of taste, but no nasty additives or refined sugars in this sauce (in comparison a typical ready made teriyaki sauce contains glucose or fructose syrup and only about 5% soy sauce or tamari).  The udon noodles are made with semi wholewheat flour, to the traditional cut and roll method.  Serve with a portion of wilted pak choi to help you towards your five (or now seven) a day.

Use this sauce for my Mushroom Teriyaki.

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4.5 from 6 votes

Everything You Need To Know

  • Recipe: Healthy Homemade Teriyaki Sauce
    • Ingredients
    • Instructions
    • Notes

Recipe: Healthy Homemade Teriyaki Sauce

Servings: 2 servings
Author: Helen Best-Shaw
Prep Time12 hrs
Cook Time15 mins
Total Time12 hrs 15 mins
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Ingredients

  • 2 tbs rice malt syrup
  • 3 tbs tamari
  • 3 tbs Japanese rice mirin
  • 1 tbs Japanese rice vinegar
  • 1 clove garlic finely chopped
  • pea sized piece of ginger root – finely grated
  • pinch chilli flakes – optional
  • a few sesame seeds to serve – optional
  • pinch nori flakes to serve – optional

Instructions

  • Put all the ingredients into a bowl and mix together. Add meat, fish, bean curd or vegetables. Mix well to coat.
  • Heat a little oil in a frying pan. Lift the coated food using a slotted spoon to drain the excess sauce back into the bowl. Transfer to the pan and fry until cooked though.
  • Reduce the heat and pour the rest of the teriyaki sauce over the top. Cook until the sauce has reduced and become syrupy.
  • Sprinkle your healthy teriyaki sauce dish with sesame seeds and nori (if liked). Serve immediately with noodles or rice and steamed greens.

Notes

Nutritional Information
  • This recipe is 4 Weight Watchers Smart Points per portion.
• Please note that the nutrition information provided below is approximate and meant as a guideline only.
• Unless stated otherwise cup conversions have been made with an online tool. For accuracy please check with your favoured conversion tool. We recommend buying inexpensive digital kitchen scales.
Nutrition Facts
Recipe: Healthy Homemade Teriyaki Sauce
Amount Per Serving
Calories 73 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g6%
Sodium 1523mg66%
Potassium 57mg2%
Carbohydrates 18g6%
Fiber 1g4%
Sugar 13g14%
Protein 3g6%
Vitamin C 0.5mg1%
Calcium 19mg2%
Iron 0.6mg3%
* Percent Daily Values are based on a 2000 calorie diet.
Course: Sauce
Cuisine: Dip
Keyword: Homemade Teriyaki Sauce
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This is a recipe commission for Clearspring, who I work with as a blogger ambassador. I am a genuine fan of their products and all opinions are my own.

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Filed Under: Easy Ways to Extra Veg (and Fruit), Main Meal, Other Cuisines, Poultry, Quick & Easy, Recipes by Cuisine Ingredients: Chicken, Condiments & Sauces, Garlic, Ginger, Mirin, Oil, Pasta, Tamari

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    Recipe Rating




  1. Franglais kitchen, Nazima

    5 stars
    lovely – super quick and easy to make. A lovely lovely photo too Helen. love the colours and the bleached out background.

    Reply
    • Helen

      Thank you Nazima. I need to try it with some tofu next.

      Reply
  2. Johanna GGG

    5 stars
    I love teriyaki sauce – made some recently and it was just lovely – I used honey but am interested in trying the rice malt syrup. I had adjusted my recipe from a salmon one and the sauce worked well with tofu.

    Reply
    • Helen

      The rice malt syrup tastes different. but still full of flavour, and makes a vegan teriyaki sauce.

      Reply
  3. Becs @ Lay the table

    4 stars
    Oh I love teriyaki! Have to admit I normally cheat though. Need to hunt down this rice malt syrup…

    Reply
  4. Deena kakaya

    4 stars
    Wonderful option of using the honey Helen, I find it works so well in vegetarian dishes like when using tofu which is moist. The honey delivers a thicker consistency that still seeps through to lift flavour! Yum x

    Reply
  5. Kavey

    I love teriyaki, it gives so much flavour and yet it’s so quick!

    Reply
    • Helen

      Absolutely. I think that the marinating is not really necessary and you can probably make it in the pan after you have cooked the protein.

      Reply
  6. Stuart Vettese

    Right, I know what I am making this weekend! Very easy, but looks delicious Helen.
    Thanks for sharing.

    Reply
    • Helen

      It will become a regular here too Stuart

      Reply
  7. Jacqueline Meldrum

    4 stars
    That is a handy recipe to have at ones fingertips. Thanks Helen.

    Reply
    • Helen

      Enjoy it Jac, and let me know how it goes with tofu.

      Reply
  8. Michelle Utterlyscrummy

    No refined sugar, wholewheat noodles and lots of extra vegetables. Perfect dinner for my current dietary needs :)

    Reply
  9. Thalia @ butter and brioche

    5 stars
    i definitely know what im making for dinner tonight.. looks delicious, thanks for the inspiration and recipe!

    Reply

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