by Olena

Teriyaki Chicken and Cauliflower

Olena's image
Olena Osipov
4.9 from 19 votes

This Teriyaki Chicken and Cauliflower combines juicy chicken, crispy cauliflower, and a sweet and sticky healthy teriyaki sauce.

Other 30 minute meals that will satisfy all your take out cravings are this chicken and broccoli stir fry and chicken lettuce wraps.

Teriyaki Chicken and Cauliflower

Teriyaki Cauliflower Chicken Skillet

Teriyaki chicken and cauliflower is an Asian inspired dish made in minutes in the comfort of your own home. Ginger and garlic infused tender bites of chicken, beautifully charred cauliflower all coated in a healthier version of a classic teriyaki sauce. Served on its own, it is lighter low carb dinner.

We’re swapping out the brown sugar with maple syrup or honey so there’s no skimping on taste. I do the same with shrimp stir fry and this healthy chicken stir fry. If you’re lucky enough to own a cast iron skillet, you’ll be able to achieve delicious charred cauliflower. And if not, no worries it tastes amazing no matter what.

This quick and easy stir fry has restaurant quality flavours but is simple enough to make for a busy weeknight dinner. The key is to have all your ingredients prepped to work quickly!

Serve on a bed of rice or quinoa and keep leftovers for tomorrow’s lunch. It may just taste even better the next day!

Teriyaki Chicken and Cauliflower garnished with sesame seeds

Ingredients for Teriyaki Chicken and Cauliflower

Same simple ingredients I use to make Instant Pot teriyaki chicken and to coat teriyaki salmon with, but plus cauliflower.

  • Chicken: 1 inch pieces of boneless/skinless chicken breast or thighs.
  • Cauliflower and veggies: Cauliflower chopped in small florets. Minced garlic and ginger. Finely chopped green onion.
  • Teriyaki sauce: Soy sauce (I use Bragg’s liquid aminos). Maple syrup or honey. Rice vinegar. Toasted sesame oil. Cornstarch.

How to Stir Fry Teriyaki Chicken and Cauliflower

  • Prep: Making sure you have everything chopped, prepped, and ready to go is super important as making a stir fry isn’t for the faint of heart! Just kidding it’s not that crazy, but having things ready to go does make it easier. Start this by making sure to have your rice or quinoa cooked and ready to go. Also, you want to chop all your veggies and meat and have them both ready at your side.
  • Combine sauce: In a medium bowl, add soy sauce, maple syrup, rice vinegar, toasted sesame oil, and cornstarch. Whisk to combine and set aside. The cornstarch will be used as the thickening agent in the sauce. This means that the sauce will coat everything nicely and won’t be thin and runny.
  • Cook veggies: Preheat a large cast-iron skillet or a deep skillet. A well-seasoned cast-iron skillet is your best bet in achieving beautiful char marks and a nice al dente vegetable. Add cauliflower to cook until char marks develop or it’s to your desired texture. Stir a few times and transfer to a bowl to set aside. cooking cauliflower in cast iron skillet
  • Add chicken: Return skillet to the stove and add a bit more oil. Add the chicken, garlic, and ginger to cook. Don’t stir too often, you’ll want to leave it alone to allow for the seared edges to form. cooked chicken breast in cast iron skillet
  • Pour sauce: Grab the bowl of teriyaki sauce you made earlier on and give it a stir. It’s probably settled a bit sitting on the counter. You want to incorporate everything so that none of the cornstarch is sitting at the bottom of the bowl. Pour it over the chicken and stir. Cook until thickened.
  • Simmer and stir: From here, take the cooked cauliflower and add it into the skillet. Combine with the chicken and stir to coat making sure the cauliflower gets its fair share of the sauce. Let it simmer for a moment before turning off the heat.
  • Sprinkle and serve: Garnish with green onions and sesame seeds. Serve hot with rice or quinoa and enjoy!

Teriyaki Chicken and Cauliflower over white rice and garnished with green onion

Tips and Variations

  • Skillet: Using a well-seasoned skillet is the best way to give the cauliflower an unbelievable charred flavor. You can also use a deep non-stick skillet or a wok. Just know that when using a wok, you will end up with steamed cauliflower rather than charred, unless you have an amazing wok that sears well.
  • Be ready: Stir fry is a technique, not a flavor. It means “cook fast”. So that’s exactly what you need to be ready to do!
  • Toasted sesame oil: This gives the sauce a nice smoky nutty flavour. You can skip it if you don’t have any, it won’t make or break the dish. Just a nice added bonus!
  • Brown sugar: This is traditionally what is used in a teriyaki sauce, so you can use it if you’d prefer. The maple syrup or honey alternative is a healthier way of keeping added refined sugar out of your food.
  • Other veggies: This is a customizable dish for sure. Stir fry is pretty flexible in what you can add to it, so have fun! Feel free to swap out the cauliflower for broccoli, zucchini, sugar snap peas, snow peas, mushrooms, and even bean sprouts! You want al dente (not mushy) veggies for this dish, so depending on what you use, will determine how long you cook it for.

Storing, Freezing and Reheating

Store: Enjoy leftovers for a few days by keeping them in an airtight container for up to 3-4 days in the fridge.

Freeze: This dish freezes well when kept in an airtight container. Should stay good for up to 3 months, so if you’ve made too much or have made extra for a later date, you’re in luck!

Reheat: Reheat in a pot with a splash of water or broth to avoid burning. This will also help bring a little moisture back to the chicken. Cover and simmer on low, stirring a few times.

More Asian Inspired Recipes

Teriyaki Chicken and Cauliflower Recipe

Teriyaki Chicken and Cauliflower

Teriyaki Chicken and Cauliflower

This Teriyaki Chicken and Cauliflower combines juicy chicken, crispy cauliflower, and a sweet and sticky healthy teriyaki sauce. 30 minute dinner that will satisfy all your take out cravings.
4.9 from 19 votes
Print Save Rate
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 6 servings
Calories: 310kcal
Author: Olena Osipov

Ingredients

Chicken and Cauliflower:

  • 1 1/2 lbs cauliflower chopped into small florets
  • 2 lbs boneless & skinless chicken breasts or thighs cut into 1” cubes
  • 4 large garlic cloves minced
  • 1 tbsp ginger minced
  • 2 tbsp oil for frying
  • 3 green onion sprigs finely chopped
  • 2 tbsp sesame seeds
  • Brown rice or quinoa for serving

Teriyaki Sauce:

  • 3 tbsp soy sauce I used Bragg’s liquid aminos
  • 3 tbsp maple syrup or honey
  • 2 tbsp rice vinegar
  • 1 tsp toasted sesame oil
  • 1 tbsp cornstarch

Instructions

  • Cook brown rice or quinoa as per package instructions. Prep and chop all veggies and meat. Stir fry happens fast.
  • In a medium bowl, add soy sauce, maple syrup, rice vinegar, toasted sesame oil and cornstarch. Whisk until combined and set aside.
  • Preheat large cast iron skillet (the best for char!) or deep skillet on medium-high heat and swirl 1 tbsp of oil to coat. Add cauliflower and cook for 5 minutes, stirring just a few times to allow char develop. It should be cooked al dente and not mushy. Transfer to medium bowl and set aside.
    Teriyaki Chicken and Cauliflower
  • Return skillet to the stove and swirl remaining 1 tbsp of oil. Add chicken, garlic and ginger; cook for 7 minutes, stirring just a few times to allow char develop.
    Teriyaki Chicken and Cauliflower
  • Give teriyaki sauce a whisk, pour over chicken, stir and cook for 1 minute or until thickened.
  • Add previously cooked cauliflower, stir and let simmer for 1 more minute, continuing to stir to coat veggies and meat in sauce. Turn off heat.
  • Sprinkle with green onion and sesame seeds. Serve hot with brown rice or quinoa.

Store: Refrigerate in an airtight container for up to 3-4 days.

    Freeze: In an airtight container for up to 3 months. Thaw in the fridge overnight. Reheat in a pot with a splash of water or broth, simmering on low while covered. Stir a few times.

      Notes

      • Skillet: I enjoy using a well-seasoned cast iron skillet for this recipe because it gives cauliflower an unbelievable charred flavor. You can also use large deep non-stick skillet or wok. Just keep in mind wok will "steam" veggies more than char, unless you have a very good wok that sears well.
      • Be ready: Stir fry means to "cook fast", so make sure all your ingredients are prepped before you begin cooking.
      • Toasted sesame oil: Adds a nice smoky touch to teriyaki sauce but you can skip if you don't have any on hand.
      • Brown sugar: Is more of a traditional ingredient used in teriyaki sauce. Feel free to use it, might have to thin out sauce a bit at the end.
      • Other veggies: Instead of cauliflower, feel free to use broccoli. Also zucchini is great, just cook it slightly less. You want veggies to be al dente.

      Nutrition

      Calories: 310kcal | Carbohydrates: 16g | Protein: 36g | Fat: 11g | Saturated Fat: 2g | Cholesterol: 97mg | Sodium: 715mg | Potassium: 979mg | Fiber: 3g | Sugar: 9g | Vitamin A: 105IU | Vitamin C: 58mg | Calcium: 82mg | Iron: 2mg
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      olena osipov in the studio

      Hello and welcome to iFOODreal.

      My name is Olena Osipov. I'm a mom to 2 boys, a wife to Alex and we reside on magical Vancouver Island in British Columbia, Canada. This is our healthy family recipes blog. Originally from Ukraine, I grew up on real food. As an adult, I struggled with diets for years because none worked long-term. Now for over 10 years, I cook easy healthy meals for my family. I can help you with “What’s for dinner?” too.

      43 comments on “Teriyaki Chicken and Cauliflower

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      1. 5 stars
        This was so good! Loved finding a new way to make cauliflower, and by mixing it with the chicken and the sauce, it was filling without being a focal point. Thank you for this recipe!

      2. 4 stars
        Loved this recipe! However, I would never use leftover marinade for the sauce. Much safer to make double the amount of marinade, use half of it to marinate the chicken and the other half for the sauce. Absolutely delicious otherwise. I make this recipe at least a few times month.

      3. 5 stars
        Family loved this! I usually make chicken teriyaki with sugar and orange juice but really liked switch to honey. Trying to cut down sugar and increase veggies!

      4. 5 stars
        Very tasty and easy to make with ingredients that are regularly available at home. It was a hit just the way it is written!

      5. 5 stars
        The whole family loved this! My son said it’s a “keeper.” Used coconut aminos as suggested and the sauce was quite tasty. Nice easy clean up too.

      6. Hi, can I substitute another oil for the coconut/avocado oil? Trying to use what I have on hand which is evoo, canola, vegetable, sesame oils! Thanks!

      7. 5 stars
        Such a good easy and inexpensive recipe that once you try it you’ll keep wanting to make for years!

      8. 5 stars
        Love this recipe! Added a cup of mushrooms and some green beans to add some color and crunch- was a big hit! Served over brown rice, easy delish dinner, thank you!

      9. 5 stars
        One of my favorite go to chicken skillets. This recipe is phenomenal and cooks up like a charm every time. Thank you!

      10. 5 stars
        Fantastic recipe! Only things I changed were I used liquid aminos instead of soy and I used pearl cous cous instead of quinoa or brown rice. Whole family loved it.

      11. 5 stars
        Never thought of the combo of cauliflower and teriyaki but it really works! Tweaked the recipe to incorporate cooked, shredded chicken – instead of marinating the chicken, I just added the sauce and the chicken to the skillet after sauteeing the cauliflower with sweet
        onion. Topped with fresh snipped chives. Delicious, healthy meal served with leftover quinoa. Thanks!

      12. 5 stars
        Hi olena,

        Made this for dinner tonight! I followed your recipe as written and it was great! Even my husband ate it! It was sooo good! I’m trying to eat clean (except for restaurant cheat days) and it’s hard to find recipes that are both easy and delicious. Loving your site!

        1. Hi Leticia. Awesome and thank you. I know what you mean. Sometimes I think my recipe is too simple or why is my blog so popular and then after searching for recipes online I realize HOW hard it is to find smth easy and healthy. Like I was looking for vegan chocolate cake recipe, a simple one. OMG good luck to me. I will create my own LOL.

      13. 5 stars
        Loved this recipe! It was so much better and fresher tasting than the normal teriyaki that I make. I really liked the cauliflower with it (usually make with broccoli). I’m just starting clean eating and am not always quite sure what I can eat-didn’t think I could use soy sauce. I am happy I can. I love your recipes! Tomorrow night I am making stovetop zucchini noodle lasagna-can’t wait:)

      14. This looks amazing. Thank you for bringing us clean meals. I can’t wait to try this. I just bought a head of organic cauliflower yesterday for 3.99 and the non organic was 4.99. Crazy but happy to have my cauliflower. Love it.

        1. 4 stars
          The sauce was tasty, not too sweet. The cauliflower was a little too crunchy and raw for my liking though. Next time I’m going to try roasting the cauliflower first, then quickly stir-frying with the chicken once the chicken is cooked.

          1. Sure thing. No need to roast it. Just cook longer in a skillet on a lower heat. Can even cover and it kind of steam and be soft. Enjoy!

      15. 5 stars
        Love this! Hope the price on organic cauliflower drops here in the US also. I’d like to be able to just find any at any price right now. So far all non-organic and I’m not willing.

        But I am book marking this for when it does come in for sure! The marinade looks so good! Thank-you!

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