WW Teriyaki Chicken and Broccoli Stir Fry (Low Point, High Protein Dinner)
Today I’m sharing with you a wonderful Japanese chicken recipe that’s as easy to make as it is delicious. Teriyaki is a Japanese cooking method in which food is grilled or broiled. Today’s recipe is the WW Teriyaki Chicken and Broccoli Stir Fry recipe that’s quick, healthy, Weight Watchers-friendly, and better than takeout. This easy chicken stir fry with homemade teriyaki sauce is ready in under 20 minutes, packed with lean protein, fresh vegetables, and an irresistible sweet-savory glaze that coats every bite.
Unlike greasy takeout, this healthy Asian dinner recipe uses low-sodium soy sauce, fresh garlic, and ginger for a flavorful yet low-calorie meal that fits into low-carb, high-protein, weight loss, and family-friendly diets. In addition to being a quick weeknight dinner and budget-friendly homemade takeout recipes, it also works great as a meal prep. With only 2–4 WW SmartPoints per serving (depending on your plan), it’s a satisfying way to stay on track with your weight loss goals while still enjoying a warm, comforting, and flavorful meal.
With the perfect balance of tender chicken, crisp broccoli, and glossy teriyaki sauce, this may become your favorite chicken recipe. Moreover, you can customize it with keto-friendly, gluten-free, or vegan variations, making it a go-to recipe for any lifestyle.
Related: Kolkata Style Chicken Wrap/Frankie
WW Teriyaki Chicken and Broccoli Stir Fry Recipe
This WW Teriyaki Chicken and Broccoli Stir Fry is a quick, flavorful, and healthy weeknight dinner that’s low in WW Points, high in protein, and packed with vegetables. Tender chicken breast pieces are tossed in a savory-sweet homemade teriyaki sauce and stir-fried with fresh broccoli for a satisfying meal you can enjoy guilt-free. Perfect for busy weeknights, meal prep, or when you’re craving takeout but want a low calorie, Weight Watchers-friendly option.
Ingredients
- 1 lb (450g) boneless, skinless chicken breast, cut into bite-sized strips (high-protein, low-fat)
- 4 cups fresh broccoli florets (or frozen, thawed)
- 1 tbsp olive oil or avocado oil spray (low point cooking option)
- 1/4 cup low-sodium soy sauce (or coconut aminos for gluten-free)
- 2 tbsp honey (or sugar-free honey alternative for fewer points)
- 1 tbsp rice vinegar
- 2 cloves garlic, minced
- 1 tsp fresh ginger, grated
- 1/4 cup water
- 1 tbsp cornstarch (or arrowroot powder) mixed with 2 tbsp water (slurry)
- Optional: sesame seeds & sliced green onions for garnish
Instructions
- Prep the Teriyaki Sauce:
In a small bowl, whisk together soy sauce, honey, rice vinegar, garlic, ginger, and 1/4 cup water. Set aside. - Cook the Chicken:
Heat a non-stick skillet or wok over medium-high heat. Spray with olive oil or avocado oil spray. Add chicken pieces and stir-fry for 4–5 minutes until lightly browned and cooked through. Remove chicken from the skillet and set aside. - Stir-Fry the Broccoli:
In the same skillet, add broccoli and 2–3 tbsp water. Stir-fry for 3–4 minutes until bright green and tender-crisp. - Combine & Sauce:
Return chicken to the skillet. Pour in the teriyaki sauce and bring to a simmer. Stir in cornstarch slurry and cook for 1–2 minutes until the sauce thickens. - Serve:
Garnish with sesame seeds and sliced green onions. Serve hot with cauliflower rice, brown rice, or whole wheat noodles for a complete low point meal.
Notes
- Make it Zero Points: Use a sugar-free honey substitute and skip sesame seeds.
- Meal Prep Friendly: Store in airtight containers in the fridge for up to 4 days.
- Add More Veggies: Bell peppers, carrots, snow peas, or zucchini all work well.
- Boost Protein: Add extra chicken or tofu for vegetarian protein.
- Quick Dinner Hack: Use pre-cut broccoli and cooked chicken breast for a 10-minute meal.
Serving Suggestions:
- With Cauliflower Rice – low carb & low point
- Over Brown Rice – extra fiber for a filling dinner
- With Whole Wheat Noodles – for a healthy Asian-style meal
- As a Wrap – fill lettuce leaves for a low-point lunch
Nutrition Information:
Yield:
4Serving Size:
1Amount Per Serving: Calories: 205Total Fat: 11gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 2mgSodium: 642mgCarbohydrates: 23gFiber: 6gSugar: 11gProtein: 7g
Suggested: Mediterranean Grain Bowls
Why You’ll Love This WW Teriyaki Chicken and Broccoli Stir Fry
Craving takeout but want a healthy, low-point alternative? This WW Teriyaki Chicken & Broccoli Stir Fry delivers the savory-sweet teriyaki taste you love with lean protein, fiber-rich veggies, and a low Weight Watchers point count — ready in under 25 minutes. It’s perfect for busy weeknights, meal prep, or anyone tracking macros and points.
- Low WW Points — Feel Full, Eat Smart
Built for Weight Watchers members: lean chicken + steamed broccoli keeps the WW Points low while maximizing protein. - Healthy, High-Protein & Low-Calorie
Lean protein + cruciferous vegetables make it filling and nutritious. - Ready Fast — Perfect for Weeknights & Meal Prep
From chopping board to plate in ~25 minutes. - Versatile — Customizable for Any Diet
Swap chicken for tofu (vegetarian), use cauliflower rice (low carb), or gluten-free soy sauce.
Related: 300 Calorie Lunch Ideas
Healthy Eating Guide for WW Members — How this recipe fits your plan
This WW Teriyaki Chicken & Broccoli Stir Fry is built for Weight Watchers members who want a low point, high protein dinner that tastes like takeout. Below you’ll find precise substitutions, portion guidance, and tracking tips to keep points low while maximizing flavor and satiety.
Quick Points Overview
Estimated WW Points: 2–4 points per serving, depending on your plan (Green/Blue/Purple) and ingredient swaps. Always log exact portions in your WW app for precise tracking.
Smart Substitutions to Lower Points
- Sugar-free sweetener or sugar-free teriyaki to replace honey — saves points and carbs.
- Coconut aminos instead of soy sauce — lower sodium and gluten-free option.
- Cooking spray or 0-point broth to stir-fry vs. oil — reduces fat points.
- Extra broccoli, peppers, or zucchini — bulk up volume without adding many points.
Portioning & Plate Building
Make the decision quickly — choose one of the options below depending on your goal:
- Weight loss / lower points: Serve over cauliflower rice or lettuce wraps — keep to 2 WW points.
- Balanced maintenance: ½ cup cooked brown rice + stir fry — filling & sustainable.
- Muscle gain / high protein: Increase chicken by 25% and add edamame — higher protein, moderate points.
Meal Prep & Tracking Tips
- Batch cook: Double recipe — divide into 4 airtight containers (approx. 1 cup per serving).
- Log immediately: Weigh protein/veggies and log in the WW app to avoid guesswork.
- Reheat properly: Reheat in a pan with a tbsp of water to preserve texture and reduce dryness.
| Goal | Swap / Tip |
|---|---|
| Gluten-free | Use tamari or coconut aminos in place of soy sauce. |
| Vegetarian | Replace chicken with extra-firm tofu or seared tempeh |
| Keto-friendly | Skip honey; use a zero-carb sweetener and serve over cauliflower rice. |
Related: High Protein Salad Bowls
Ingredients Breakdown — What to Use & Why (WW Teriyaki Chicken & Broccoli)
Every ingredient below was chosen to maximize flavor while keeping this Weight Watchers friendly, low-calorie, and high-protein. Read the quick benefits, easy substitutions, and smart shopping tips—so you can decide fast and cook tonight.
Core Ingredients & Benefits
- Boneless, Skinless Chicken Breast
Lean protein — supports muscle, fills you up with fewer calories (perfect for WW low point dinners).
Substitute: skinless turkey breast or firm tofu (for vegetarian, still high-protein). - Fresh Broccoli Florets
High in fiber, vitamins C & K, low calorie — adds volume & nutrients without extra points.
Substitute: sugar snap peas, bok choy, or asparagus for variety. - Low-Sodium Soy Sauce
Provides umami and depth with reduced sodium—helps keep the recipe Heart-healthy & WW-friendly.
Substitute: coconut aminos for gluten-free or tamari (gluten-free option). - Honey (or Sugar-Free Honey Substitute)
Gives the classic teriyaki sweetness. Use a sugar-free option to cut points and carbs.
Use real honey for natural sweetness (slightly higher points) or a sugar-free swap for zero/low point. - Fresh Garlic & Ginger
Aromatics that boost flavor without calories — essential for an authentic teriyaki profile.
Substitute: garlic powder/ground ginger (less fresh flavor but convenient). - Cornstarch Slurry (Cornstarch + Water)
Thickens sauce quickly without adding fat — creates a glossy teriyaki coating that clings to chicken and broccoli.
Substitute: arrowroot powder for a clearer, gluten-free thickener. - Rice Vinegar
Balances sweetness and adds brightness to the sauce—small addition, big impact.
Substitute: apple cider vinegar diluted 1:1 with water (milder profile). - Sesame Seeds & Green Onions (Garnish)
Adds texture, visual appeal, and the extra flavor cues people expect from takeout—optional for strict WW tracking.
Skip sesame seeds to shave a point; keep green onions for flavor with virtually no points.
Pro tip: Using coconut aminos or tamari makes the recipe gluten-free.
Suggested: Cold Summer Soups
WW Teriyaki Chicken and Broccoli Stir Fry Recipe With Step-by-Step Guide
Prep everything first (5 minutes):
Trim and thinly slice 1 lb boneless skinless chicken breast. Chop 4 cups of broccoli into bite-sized florets. Mince 2 garlic cloves and grate 1 tsp fresh ginger. Measure sauce ingredients: 1/4 cup low-sodium soy sauce, 2 tbsp honey (or sugar-free substitute), 1 tbsp rice vinegar, 1/4 cup water.
Whisk the teriyaki sauce (1 minute):
In a small bowl, whisk soy sauce, honey, rice vinegar, garlic, ginger, and 1/4 cup water until combined. For a lower-point option, swap honey for a sugar-free syrup or sweetener to reduce WW Points.
Heat the pan & sear chicken (4–6 minutes):
Heat a large non-stick skillet or wok over medium-high heat and add 1 tsp oil or use an oil spray for fewer points. When hot, add chicken in a single layer and stir-fry 4–5 minutes until the outside is golden and the inside reaches 165°F (74°C). Remove chicken and rest on a plate.
Stir-fry broccoli until bright green (3–4 minutes):
Add broccoli to the hot skillet with 2–3 tbsp water and cover for 1–2 minutes to steam, then stir-fry uncovered until tender-crisp (3–4 minutes total). Using a splash of water instead of extra oil keeps this a low calorie stir fry.
Return chicken & add sauce (2 minutes):
Return the cooked chicken to the skillet. Pour in the teriyaki sauce and bring to a gentle simmer.
Taste the sauce at this stage — if you prefer less sodium, add a little more water; for extra sweetness, add ½ tsp sugar-free syrup.
Thicken the sauce with a slurry (1–2 minutes):
Mix 1 tbsp cornstarch with 2 tbsp cold water until smooth. Stir the slurry into the simmering pan and cook 1–2 minutes until the sauce thickens and clings to the chicken and broccoli.
Alternative: arrowroot powder works as a gluten-free thickener.
Finish & garnish (30 seconds):
Remove from heat. Garnish with sliced green onions and a sprinkle of sesame seeds (optional). Serve immediately over cauliflower rice, brown rice, or in lettuce wraps for a low-point lunch option.
Related: Stir-Fried Pork & Plums
Variations & Customizations of Teriyaki Chicken and Broccoli— Make It Yours
Vegetarian / High-Protein Tofu Teriyaki
Swap chicken for extra-firm tofu for a plant-forward, high-protein, Weight Watchers-friendly meal.
- WW Points: Generally 0–2 points per serving when using non-oil cooking spray (depends on plan)
- Swap: 1 lb chicken → 14 oz extra-firm tofu (pressed, cubed)
- Saucetip: Use low-sodium soy sauce + 1 tsp toasted sesame oil for depth without points spike
Pick this if you follow a vegetarian plan or want a lower-fat, plant-based protein option.
Low-Carb / Keto Teriyaki (Sugar-Free)
Convert to keto by swapping sweeteners and serving over cauliflower rice.
- WW Points: Usually lower — depends on sweetener choice (often 0–2)
- Swap: Honey → 1 tbsp erythritol or monk fruit; use tamari or coconut aminos for low carb
- Serve: Over cauliflower rice or zucchini noodles
Choose this if you track net carbs or follow keto while wanting teriyaki flavor without added sugar.
Gluten-Free Teriyaki (Celiac-Safe)
Gluten-FreeUse tamari or coconut aminos and cornstarch/arrowroot for thickening to keep the recipe celiac-friendly.
- WW Points: Similar to base recipe; gluten-free swaps do not materially change points
- Swap: Low-sodium soy → Tamari (gluten-free) or coconut aminos
- Thicken: Use arrowroot instead of cornstarch for a cleaner GF option
Use this when you need a gluten-free weeknight meal that still tastes authentic.
Spicy Teriyaki — Kick It Up
SpicyAdd sriracha, gochujang, or crushed chili for a bold, craveable version that performs on social platforms.
- WW Points: Minor change; heat sources add flavor without major point increases
- Add: 1–2 tsp sriracha or 1 tbsp gochujang (adjust to heat tolerance)
- Balance: Reduce honey by 1 tsp to keep points low
Kid-Friendly Mild Teriyaki
Tone down the spice and sweeten slightly for picky eaters; serve with steamed rice or noodles.
- WW Points: Slightly higher if using more honey; still typically 2–4 points
- Adjust: Reduce ginger & garlic; increase honey by 1 tsp for a sweeter kid-friendly glaze
- Add: Mix in corn or peas for color and texture that kids like.
Use this when cooking for kids or family dinners—easy, comforting, and low-stress.
Meal Prep / One-Pan Batch-Friendly
Scale up and portion for the week — exact reheating tips keep texture and taste intact.
- WW Points: Track per portion; clear portioning keeps points accurate
- Scale: Double ingredients for 8 servings; store in 4 lunch containers
- Reheat: Microwave 60–90 seconds or rewarm in a skillet with a splash of water to revive the sauce.
Choose this when you want a ready-to-go lunch or to save weekday cooking time.
Air Fryer Crispy Teriyaki
Air FryerGet a crisp exterior on the chicken with less oil — perfect for high-engagement photos and reels.
- WW Points: Similar to pan-fry, but can be lower if oil is minimal
- Method: Lightly coat chicken in cornstarch, air fry at 400°F / 200°C for 10–12 min (flip halfway)
- Finish: Toss with teriyaki sauce in a hot pan for 30–60 seconds to glaze
Pick this if you want crispy texture with less oil and a social-media-ready final shot.
Serving Suggestions — What to Serve with WW Teriyaki Chicken and Broccoli
Low-Point & Low-Carb: Cauliflower Rice (Best for WW)
Swap white rice for fluffy cauliflower rice to keep the meal low in WW Points and carbs. Cauliflower rice soaks up the teriyaki sauce and keeps the dish high protein, low calorie — perfect for Weight Watchers dinner recipes and keto-friendly versions.
Fiber Boost: Brown Rice or Farro (Balanced Plate)
Choose brown rice or farro for added fiber and sustained fullness. This pairing converts the stir fry into a wholesome, family-friendly dinner ideal for readers searching for a healthy chicken broccoli recipe and easy weeknight meals.
Lettuce Wraps — Low-Point Lunch or Party Appetizer
Spoon warm teriyaki chicken & broccoli into crisp lettuce cups for a light, handheld option. This converts the dish into a low point lunch.
Whole Wheat Noodles or Soba — Comfort Takeout Swap
Serve over whole wheat noodles or buckwheat soba to recreate that cozy takeout vibe while keeping the meal healthier.
Squeeze lime and scallions over the noodles before plating to enhance the flavor without adding extra point.
Extra Veggies: Roasted Carrots, Snap Peas, or Steamed Greens
Add color and nutrition with roasted carrots, blanched snap peas, or steamed bok choy. These low-calorie side dishes add volume and satiety while keeping WW points low.
Meal-Prep Combo: Bento Boxes (Work Lunch Winner)
Pack 1 cup of cauliflower rice or ½ cup of brown rice + 1 serving of teriyaki chicken & broccoli + fresh cucumber slices for a balanced grab-and-go lunch.
Frequently Asked Questions — WW Teriyaki Chicken & Broccoli Stir Fry
WW Points What are the Weight Watchers (WW) Points for this teriyaki chicken and broccoli recipe?
Using skinless chicken breast, lots of broccoli, and a low-sugar teriyaki sauce, most plans come in around 2–4 WW Points per serving (estimate; calculate with your app for exact Points).
- Lower points: use low-sodium soy sauce or coconut aminos and a sugar-free honey substitute.
- Watch add-ons (rice, oils, sesame) as they can increase Points and calories.
Gluten-Free How do I make a gluten-free teriyaki chicken and broccoli stir fry?
Swap soy sauce with tamari or coconut aminos, and use cornstarch or arrowroot as the thickener. Verify your vinegar and seasonings are certified gluten-free. Serve with rice or cauliflower rice, not wheat noodles.
Low Carb Can I make this low-carb or keto while keeping it Weight Watchers friendly?
Yes—use a sugar-free sweetener in the sauce, thicken with xanthan gum or a small amount of arrowroot, and serve over cauliflower rice. This keeps carbs and Points low while maintaining a high-protein, low-calorie profile.
Convenience Can I use frozen broccoli or pre-cooked chicken for meal prep?
Pat frozen broccoli dry to avoid a watery sauce and add pre-cooked chicken at the end to warm through. This is ideal for weekly meal prep and budget-friendly cooking.
Sodium How do I keep sodium low without losing flavor in teriyaki sauce?
Use low-sodium soy sauce, add fresh garlic and ginger, and finish with a squeeze of lime or a dash of rice vinegar. Taste before salting—sesame seeds add nuttiness without sodium.
Methods Can I cook this in an air fryer or Instant Pot for faster weeknights?
Air Fryer: Toss chicken with 1 tsp cornstarch, air fry at 200°C (390°F) for 8–10 min, shaking once. Sauté broccoli on the stovetop; toss everything with heated sauce.
Instant Pot: Sauté chicken, add sauce (no slurry yet), pressure cook 2 min, quick release, stir in slurry on Sauté to thicken, fold in broccoli until crisp-tender.
Serving What should I serve with teriyaki chicken to stay on track for weight loss?
Best options for weight-loss friendly plating:
- Cauliflower rice (lowest Points, lowest calories)
- Brown rice or quinoa (fiber & fullness)
- Lettuce wraps (great for low-point lunches)
Storage How do I store, freeze, and reheat without the sauce getting watery?
Cool completely, portion into airtight containers (protein, veg, and starch separated). Refrigerate up to 4 days; freeze up to 2 months.
- Reheat: Add a splash of water, reheat gently on the stovetop to re-gloss the sauce.
Swaps Can I use shrimp, tofu, or beef instead of chicken—and how does it affect WW Points?
Shrimp cooks in 2–3 minutes and is typically low in Points. Firm tofu is excellent for a vegetarian, high-protein option; press well for best texture. Lean beef (sirloin) works but can increase Points; slice thinly.
Fix It My teriyaki sauce is thin or bland—how do I fix it without adding lots of calories?
Simmer 1–2 minutes to reduce, then whisk in a small cornstarch slurry (or a pinch of xanthan gum for low-carb). Brighten with rice vinegar or lime, deepen umami with a few drops of fish sauce or extra ginger/garlic. Finish with a light toasted sesame sprinkle for flavor without many calories.
Suggested: Cinnamon Roll Recipe
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