Description
This Teriyaki Chicken Casserole is a flavorful, protein-packed meal with tender chicken, vibrant vegetables, and a homemade teriyaki sauce, all baked together for a wholesome, satisfying dish. Perfect for Healthy Homemade Recipes, Quick Dinner Ideas, and High-Protein Recipes, this easy casserole is a great meal-prep option!
Ingredients
Units
Scale
For the Teriyaki Sauce:
- 1/2 cup low-sodium soy sauce
- 3 tbsp honey (or maple syrup)
- 2 tbsp rice vinegar
- 1 tbsp sesame oil
- 2 cloves garlic, minced
- 1 tsp ginger, grated
- 1 tbsp cornstarch + 2 tbsp water (to thicken)
For the Casserole:
- 1 1/2 lbs boneless, skinless chicken breasts
- 2 cups cooked brown rice
- 1 cup shredded carrots
- 1 cup broccoli florets
- 1 cup snap peas (or green beans)
- 1/2 cup red bell pepper, diced
- 1/2 cup pineapple chunks (optional, for sweetness)
- 1 tbsp sesame seeds (for garnish)
- 2 tbsp green onions, chopped (for garnish)
Instructions
- Preheat Oven: Preheat the oven to 375°F (190°C). Grease a 9×13-inch baking dish.
- Cook Chicken: In a skillet over medium heat, cook chicken breasts for 5-7 minutes per side until fully cooked. Let rest for 5 minutes, then shred or dice.
- Make Teriyaki Sauce: In a small saucepan, whisk together soy sauce, honey, rice vinegar, sesame oil, garlic, and ginger. Simmer for 3-4 minutes. Stir in cornstarch slurry and cook until thickened.
- Assemble Casserole: In the baking dish, combine cooked rice, shredded chicken, carrots, broccoli, snap peas, bell pepper, and pineapple (if using). Pour teriyaki sauce over everything and mix well.
- Bake: Cover with foil and bake for 20 minutes. Remove foil and bake for another 10 minutes.
- Garnish & Serve: Sprinkle with sesame seeds and green onions before serving.
Notes
- Swap brown rice for cauliflower rice for a low-carb version.
- Use store-bought teriyaki sauce for a quicker version.
- Add extra veggies like mushrooms or zucchini for variety.
Nutrition
- Serving Size: 1 portion
- Calories: 410
- Sugar: 10g
- Sodium: 720mg
- Fat: 10g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 4g
- Protein: 35g
- Cholesterol: 85mg