Anti-Inflammatory Teriyaki Chicken & Broccoli Bowl
A clean, high-protein teriyaki chicken and broccoli bowl made with natural sweeteners, fresh ginger, garlic, and anti-inflammatory ingredients. This version skips refined sugar and uses whole-food ingredients to support gut health, reduce inflammation, and promote balanced blood sugar levels — perfect for healthy meal prep, weight management, and clean eating lifestyles.
🌿 Why This Recipe Is Anti-Inflammatory
This healthy teriyaki chicken recipe includes:
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Fresh ginger – powerful anti-inflammatory and digestive support
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Garlic – immune-boosting and heart-healthy
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Broccoli – rich in sulforaphane (anti-inflammatory compound)
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Extra virgin olive oil – healthy fats for inflammation control
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Low-sodium tamari – gluten-free alternative to soy sauce
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Raw honey or pure maple syrup – natural sweeteners (no refined sugar)
🍗 Ingredients (Serves 4)
Protein
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2 large organic chicken breasts, cubed
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Salt & black pepper to taste
Vegetables
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4 cups fresh broccoli florets
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Optional: shredded carrots or red bell peppers
Anti-Inflammatory Teriyaki Sauce
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1/3 cup low-sodium tamari or coconut aminos
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2 tbsp raw honey or pure maple syrup
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1 tbsp fresh grated ginger
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3 cloves garlic, minced
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1 tbsp rice vinegar
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1 tsp toasted sesame oil
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1 tbsp arrowroot powder (or cornstarch) + 2 tbsp water
Garnish
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Sesame seeds
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Green onions
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Optional: squeeze of fresh lime
👩🍳 Instructions
1️⃣ Sear the Chicken
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Heat 1 tbsp olive oil in a large skillet over medium-high heat.
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Season chicken lightly with salt and pepper.
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Cook 6–8 minutes until golden and cooked through.
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Remove and set aside.
2️⃣ Cook the Broccoli
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In the same pan, add broccoli.
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Sauté 4–5 minutes until tender-crisp.
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Add a splash of water and cover for 1 minute to steam if needed.
3️⃣ Make the Sauce
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Whisk tamari, honey, ginger, garlic, vinegar, and sesame oil.
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Pour into skillet and bring to a gentle simmer.
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Stir in arrowroot slurry and cook until thick and glossy (1–2 minutes).
4️⃣ Combine
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Add chicken back to the pan.
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Toss until evenly coated.
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Sprinkle with sesame seeds and green onions.
🍽 Serving Suggestions
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Serve over brown rice for a high-fiber anti-inflammatory meal
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Use cauliflower rice for a low-carb, keto-friendly version
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Pair with quinoa for extra plant-based protein
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Add avocado slices for healthy fats
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Serve in meal prep containers for weekly healthy lunches
🔄 Variations
🔥 Spicy Metabolism Boost
Add red pepper flakes or sriracha for thermogenic benefits.
🥥 Paleo / Whole30 Option
Use coconut aminos and omit sweetener or use mashed dates.
🥦 Vegan Version
Swap chicken for crispy tofu or chickpeas.
🧄 Extra Gut-Health Boost
Add turmeric and black pepper to the sauce.
🍋 Lemon-Ginger Twist
Add fresh lemon zest for brightness.
🧮 Nutrition (Approximate Per Serving, without rice)
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Calories: 320–360
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Protein: 35g
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Carbohydrates: 18g
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Fiber: 4g
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Fat: 12g
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Sugar: 10g (natural sources)
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Rich in Vitamin C, Vitamin K, and antioxidants
Low glycemic index when paired with fiber-rich grains or cauliflower rice.
❓ Related Questions People Ask
Is teriyaki chicken inflammatory?
Traditional versions can be due to refined sugar and high sodium. This healthy homemade teriyaki sauce avoids that.
Can I meal prep this for weight loss?
Yes. It’s high-protein, balanced, and keeps you full longer.
Is this gluten-free?
Yes, if using tamari or coconut aminos.
Can I freeze it?
Yes. Store in airtight containers for up to 2 months.
What makes broccoli anti-inflammatory?
Sulforaphane, a compound shown to reduce oxidative stress.
🧠 Final Thoughts
This anti-inflammatory teriyaki chicken and broccoli bowl is:
✔ High-protein
✔ Refined sugar-free
✔ Meal-prep friendly
✔ Blood sugar balanced
✔ Gut-health supportive
