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    Hungry Healthy Happy » Recipes » 10 Minute Recipes

    Healthy Teriyaki Sauce

    Published: Nov 19, 2020 · Modified: Sep 14, 2021 by Dannii · This post may contain affiliate links · 23 Comments

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    Jump to Recipe
    Diet: Low Carb / Low Fat / Vegetarian

    Forget about the store bought teriyaki sauce - our Healthy Teriyaki Sauce is so quick and simple to make, and a lighter option than one from a bottle. Made using store cupboard ingredients that you probable already have, this sauce has so many uses to making quick and delicious meals.

    A bowl of teriyaki sauce next to smaller bowls of soy sauce and honey.

    Sweet and sticky teriyaki sauce is something that everyone should know how to make. It has less salt and sugar than a store bought sauce and there is so much that you can do with it. Use it as a stir fry sauce, smother it on grilled chicken or salmon, use it in the slow cooker our just use it as a dip or drizzling sauce.

    Jump to:
    • Why should you try it?
    • What you will need
    • Step by step
    • What makes it healthy?
    • Ways to use the sauce
    • FAQs
    • Extra tips
    • More sauce recipes
    • Recipe
    • Feedback

    Why should you try it?

    • Lower in salt and sugar than store bought teriyaki sauce
    • Ready in less than 10 minutes
    • SO many uses for quick and tasty meal
    • Can be adapted for a spicy kick

    What you will need

    • Soy sauce - we used reduced soy sauce, as it helps to lower the amount of salt in the whole sauce, which is one of the main things that makes it healthier than a store bought version. You could swap it for regular soy sauce though if you wanted. You could swap it for coconut aminos if you wanted to make this sauce gluten free.
    • Honey - this is what gives the sauce the majority of the sweetness. If you wanted to make the sauce vegan, then swap it for maple syrup.
    • Pineapple juice - using this means that we can use less honey, but still have lots of sweetness. It does make the sauce more watery though, so if you wanted it thicker then you can add some extra cornstarch.
    • Garlic - this recipe is pretty garlic heavy, but that's not a bad thing. We have used fresh garlic, but you can use chopped lazy garlic in a jar if you wanted to save some time.
    • Ginger - this teriyaki sauce is also heavy on the ginger, but that gives it lots of health benefits, like helping with digestion and helping to fight off colds and flu. We would also recommend using fresh garlic, however if you only have ground ginger, then you can use half a teaspoon of that instead (or a quarter if you don't want a strong ginger flavour).
    • Rice wine vinegar - you can usually find this in the Asian section of the supermarket, but it can be swapped for white wine vinegar or apple cider vinegar if you can't find it.
    • Corn starch - this is what helps to thicken the sauce.
    The ingredients for homemade teriyaki sauce laid out on a wooden surface.

    Step by step

    One: Put all the ingredients in to a saucepan and whisk together.

    A saucepan with teriyaki sauce ingredients.

    Two: Bring to the boil and then reduce to a simmer for 3-4 minutes, or until thickened.

    Cooked teriyaki sauce in a saucepan.

    What makes it healthy?

    Healthy is such a subjective word and whilst this is still fairly high in sugar and salt (which you would expect from a teriyaki sauce), it is lower than a store bought sauce. So, it is a "healthier" version. We are all about making lighter changes where we can, and making sauces from scratch is a good place to start.

    Store bought sauces, like teriyaki, usually have a lot of unnecessary ingredients in it, whereas our homemade version just has the essentials, which you probably already have in your cupboards.

    We have used a low salt soy sauce to reduce the salt levels, and we have swapped the brown sugar or corn syrup for a little honey to give the sauce that sweetness that we know and love from a teriyaki. If you wanted to make this vegan, you could swap it for maple syrup. We only used a little honey, as we added some pineapple juice too for some extra natural sweetness.

    We also packed it with more garlic and ginger that you would probably find in a store bought sauce, as they both have so many health benefits. The key with this sauce is moderation.

    A spoon drizzling sauce into a bowl.

    Ways to use the sauce

    The best thing about this sauce is that it is SO versatile. It is a staple in our house and we make it at least once a week as there are so many things you can do with it. Whether you use it as a dip or drizzling sauce, a marinade or a stir fry sauce, we have lots of options of how to use up.

    • Slow Cooker Teriyaki Chicken (picture below)
    • A marinade for grilled chicken, salmon or tofu.
    • 10 Minute Vegetable Teriyaki
    • Teriyaki Tofu Stir Fry
    • Lamb Stir Fry
    • Asian Lettuce Wraps
    • A dip for Chicken Skewers
    • Use it as a sauce for meatballs
    A fork picking up some teriyaki chicken.

    FAQs

    How to make a healthy teriyaki sauce spicy?

    To make a spicier version of this sauce, why not add a splash of your favourite chilli sauce? We love Sriracha. You could also add some red chilli flakes.

    How to thicken teriyaki sauce

    This sauce does thicken as it cools and is the perfect consistency for a sauce. However, if you wanted a thicker sauce to use as a marinade, then you can add an extra tablespoon of cornflour (or a little less). Add it a little at a time, as it can change the flavour.

    How to store healthy teriyaki sauce

    We find that this sauce is the perfect amount for 4 people in a stir fry, however if you have extra sauce (you could double the amount to have leftovers), then it can be stored in the fridge for up to two weeks, or in the freezer for 3 months. Make sure the sauce has fully cooled first and store in an air tight container.

    How to reheat teriyaki sauce

    The corn starch will cause the sauce to congeal and become and almost jelly consistency. So you will need to reheat the sauce to use it again. Put it on a gentle heat and whisk it until it goes back to the original consistency.

    Extra tips

    • If you want to use this healthy teriyaki sauce as a marinade, then add a little more cornflour to thicken it.
    • If you don't like a strong ginger or garlic flavour, then you can use less of it.
    • Give this sauce a kick of spice by adding a little of your favourite chilli sauce - we like Sriracha.

    More sauce recipes

    • Healthy Tomato Ketchup Recipe
    • Healthy Ranch Dressing
    • How To Make Korma Paste
    • Jalapeno Sauce
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    If you’ve tried this or any other recipe on the blog then let us know how you got on in the comments below, we love hearing from you!
    Tag us in your creations on Instagram @hungryhealthyhappy - we love sharing photos when people make our recipes. You can use the hashtag #hungryhealthyhappy too.

    DON’T FORGET TO RATE THE RECIPE ↓

    Recipe

    A bowl of healthy teriyaki sauce.

    Healthy Teriyaki Sauce

    Made using store cupboard ingredients that you probable already have, this healthy teriyaki sauce has so many uses to making quick and delicious meals.
    The words low carb in a white circle.
    Low Carb
    the words low fat in a white circle.
    Low Fat
    An illustration of a v-shaped plant.
    Vegetarian
    4.82 from 37 votes
    Author: Dannii
    Pin Print Save recipe Recipe saved!
    Course: Sauce/Spread
    Cuisine: Japanese
    Prep Time: 1 minute
    Cook Time: 4 minutes
    Total Time: 5 minutes
    Allergens:
    An illustration of two ears of wheat.
    Gluten
    An illustration of soyabeans.
    Soya
    Servings: 8 servings
    Calories: 45kcal
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    Ingredients

    UK Metric Measures - US Customary Measures
    • 125 ml Soy sauce - (reduced salt)
    • 80 ml Pineapple juice
    • 4 tablespoon Honey
    • 1 tablespoon Rice vinegar
    • 3 Garlic clove - crushed
    • 1 teaspoon Fresh ginger - grated
    • 2 tablespoon Water
    • 2 teaspoon Cornflour (corn starch)

    Instructions

    • Put all the ingredients in to a saucepan and whisk together.
    • Bring to the boil and then reduce to a simmer for 3-4 minutes, or until thickened.

    Notes

    • If you want to use this healthy teriyaki sauce as a marinade, then add a little more cornflour to thicken it.
    • If you don't like a strong ginger or garlic flavour, then you can use less of it.
    • Give this sauce a kick of spice by adding a little of your favourite chilli sauce - we like Sriracha.

    Nutritional Information

    Serving: 1serving | Calories: 45kcal | Carbohydrates: 11g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 470mg | Potassium: 51mg | Fiber: 1g | Sugar: 10g | Vitamin C: 1mg | Calcium: 6mg | Iron: 1mg
    DisclaimerThe nutritional information provided is approximate and is calculated using online tools. Information can vary depending on various factors, but we have endeavoured to be as accurate as possible.

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    Reader Interactions

    Comments

    1. Traci

      November 21, 2020 at 2:41 pm

      5 stars
      Love the flavor combination in this teriyaki sauce...healthy too! I'm never buying the bottled stuff again. You've won me over :)

      Reply
    2. Julia

      November 21, 2020 at 2:17 pm

      I had no idea making this sauce is so easy. And you are right, it’s much healthier than the store-bought version!

      Reply
    3. Jen

      November 21, 2020 at 2:08 pm

      5 stars
      I have never tried making my own as I though it would be too hard but this recipe looks easy enough for me to handle. Thanks for the spicier tip too. Sometimes I like a bit of heat.

      Reply
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