Healthy Teriyaki Chicken Skewers with Peanut Sauce

(5.0)
By Judy Capodanno
Updated 5/5/2026
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy  |  Gluten Free
Healthy Teriyaki Chicken Skewers with Peanut Sauce
Photo Credit: Baldwin Publishing Staff Photographer

This heart healthy Teriyaki Chicken Skewers with Peanut Sauce combines the smoky flavors of grilled chicken skewers with a rich, nutty dipping sauce. Many people ask, "Is teriyaki chicken healthy?" and the answer depends entirely on the ingredients. While restaurant versions are often loaded with hidden sugars and excess salt, this homemade version uses a smart marinade and lean protein to keep things light.

Naturally gluten-free and low-fat, these skewers are a fun finger food for a party appetizer or a healthy potluck dinner. Discover more heart healthy chicken recipes for delicious, nutritious meals that don’t sacrifice flavor for health!

If you loved this recipe, try more of our amazing dishes from the East by checking out our delicious variety of healthy Asian recipes!

 

Total Time
80 minutes
Servings
8
Calories
198

What Makes These Teriyaki Chicken Skewers with Peanut Sauce Healthy

These skewers reinvent a takeout classic by using lean chicken breast and a controlled, low-sodium marinade. By pairing the chicken with a nutrient-dense peanut and coconut milk dipping sauce, we provide a satisfying balance of high protein and heart-healthy fats without the high calorie count of traditional fried alternatives.

Chicken teriyaki can be healthy or not-so-healthy, depending on how it’s made. When you get it in a restaurant, it may be swimming in oil and covered in a high sodium sauce. But these homemade chicken teriyaki skewers were created to be as healthy as they are delicious. They start with low-fat chicken breasts, which are flavored with a tasty marinade of teriyaki sauce, ginger and garlic. These are then grilled on skewers (grilled chicken is healthy!) and served with a tantalizing peanut sauce. The result is a family-friendly meal that’s good for your health.

The peanut sauce served with this teriyaki chicken is full of bold flavors. It’s made by combining peanut butter, unsweetened coconut milk, sesame oil, low-sodium soy sauce, lime juice, garlic, cilantro and chopped peanuts. It's a tasty dipping sauce that can be served with any grilled or baked chicken recipe and also makes a great dip for crunchy veggies, like carrots and celery.

Chicken teriyaki pairs well with a variety of sides to create a balanced and satisfying meal. Consider serving it with Cauliflower Rice, Ginger Brown Rice or a  Crunchy Asian Ramen Salad. It’s also delicious alongside any of your favorite fresh or cooked veggies.

Key Health Highlights

  • High-Protein Punch: Each serving delivers 32 grams of lean protein to support muscle health and satiety.
  • Heart-Healthy Fats: The dipping sauce uses peanut butter and sesame oil, providing monounsaturated fats that are better for cholesterol levels than saturated animal fats.
  • Low Saturated Fat: With only 2 grams of saturated fat per serving, this recipe fits perfectly into a heart-healthy diet.
  • Naturally Gluten-Free: By using gluten-free teriyaki and soy sauce, this recipe is safe for those with celiac disease or gluten sensitivities.
  • Sodium Controlled: Using low-sodium liquid aminos or soy sauce helps keep the total sodium count manageable compared to standard teriyaki.

FAQs About Chicken Teriyaki with Peanut Sauce

This recipe contains approximately 198 calories per serving (2 skewers), making it a calorie-conscious choice for a meal or snack.

For the best flavor, marinate for at least 1 hour, but no longer than 24 hours, as the acid in the sauce can begin to break down the meat's texture.

Many store-bought brands are, but by choosing a "healthy" or "low-sugar" labeled version and controlling your portion with skewers, you can enjoy the flavor responsibly.

Yes! You can freeze the marinated, uncooked chicken on the skewers for up to 2 months. Thaw in the fridge before grilling.

Healthy Asian-Inspired Favorites with Chicken

Discover more nutritious ways to enjoy vibrant flavors with these healthy Asian-inspired chicken recipes that prioritize lean protein and reduced sodium without sacrificing taste.

Asian Chicken Salad
Low Sodium Stir-Fry
Heart Healthy Air Fryer Bang Bang Chicken

Heart-Healthy Chicken & Kebabs

Fire up the grill for these heart-healthy chicken and kebab recipes that offer a high-protein, low-saturated-fat alternative for your next family dinner or backyard gathering.

Heart Healthy Grilled Pineapple Chicken Kabobs
Heart Healthy Sheet Pan Asian Chicken
Chinese Chicken Skewers with Sweet and Sour Sauce

Ingredient Spotlights

  • Low Sodium Soy Sauce: Standard soy sauce can be a hidden source of massive sodium intake, which is a concern for blood pressure management. By opting for a low-sodium version or coconut aminos, you maintain that essential umami flavor while significantly reducing the salt load on your heart.
  • Peanut Butter: Peanut butter isn't just for sandwiches; it's a nutritional powerhouse. It provides a base of plant-based protein and healthy fats that help slow down the absorption of carbohydrates, keeping your energy levels stable and your heart happy.

Healthy Variations

  • Teriyaki Pineapple Skewers: Add chunks of fresh pineapple between the chicken strips for a burst of tropical sweetness and Vitamin C.
  • Spicy Peanut: Whisk a teaspoon of sriracha or red pepper flakes into the dipping sauce for a kick of heat.
  • Veggie Loaded: Alternate the chicken with pieces of red bell pepper and red onion to add more fiber and color.

Ingredients

Recipe yields 8 servings

Directions

  1. Step 1

    In a medium bowl, pour the teriyaki sauce over the chicken. Add the ginger and half the garlic to the bowl and stir to combine. Marinate, covered and refrigerated, for at least 1 hour.

  2. Step 2

    In a small bowl, whisk the peanut butter and coconut milk. Add the sesame oil, soy sauce, lime juice and the remaining garlic to the bowl and whisk to combine. Top with the cilantro and peanuts.

  3. Step 3

    Preheat grill to medium high. Thread the chicken on 16 skewers. Grill the chicken for 3 minutes on each side, or until cooked through. Serve with the dipping sauce, carrots and celery.

Nutrition Facts

Serving Size:
2 skewers

198
Calories
8
g
Fat
32
mg
Cholesterol
348
mg
Sodium
14
g
Carbs
2
g
Sat. Fat
0
g
Fiber
16
g
Protein

Alternative Cooking Methods

  • Air Fryer: Arrange skewers in a single layer (you may need to use shorter sticks) and air fry at 375°F for 10–12 minutes, flipping halfway through.
  • Oven Baked: Place skewers on a foil-lined baking sheet and bake at 400°F for 15–18 minutes until the internal temperature reaches 165°F.
  • Stovetop: Use a grill pan over medium-high heat to achieve those classic char marks indoors.

Serving & Storage Tips

  • To Store: Keep leftover skewers in an airtight container in the refrigerator for up to 3 days.
  • To Reheat: Warm in a 350°F oven for 5–8 minutes to maintain the texture of the chicken without making it rubbery.
  • Make Ahead: You can thread the chicken onto skewers and prepare the sauce up to 24 hours in advance. Store them separately until you are ready to grill.

What to Serve With These Teriyaki Chicken Skewers

To keep the meal balanced and heart-healthy, serve these skewers over a bed of steamed brown rice or quinoa to soak up the extra peanut sauce. For a lower-carb option, a crisp cucumber salad or a ginger-dressed cabbage salad adds a refreshing crunch that cuts through the richness of the peanut butter.

Ingredient Substitutions

Swap chicken breast for extra-firm tofu cubes or large shrimp for a different protein profile.

If you have a peanut allergy, almond butter or sunflower seed butter works beautifully as a 1:1 replacement.

Use coconut aminos for a soy-free and even lower-sodium alternative to traditional soy sauce.

If your teriyaki sauce is too tart, a teaspoon of honey or maple syrup can balance the flavors naturally.

More Recipes Like Healthy Chicken Teriyaki with Peanut Sauce

Discover more tantalizing chicken dinner recipes that are sure to become family favorites throughout our site. Some of our most popular grilled chicken recipes include Sweet and Sour Chicken Kebabs, Grilled Chicken with Chimichurri Sauce and Grilled Chicken Kebabs. Each dish includes wholesome, nutritious ingredients that will not only make your taste buds happy but support a healthy lifestyle.