Teriyaki Chicken Sandwich | Slimming World Friendly Recipe
If you’re looking for a tasty, filling, and Slimming World-friendly lunch or dinner option, these Teriyaki Chicken Sandwiches are an absolute must-try! Packed with flavour, high in protein, and surprisingly low in syns, this recipe is a perfect way to enjoy a takeaway-style meal without the guilt.
Unlike many shop-bought teriyaki sauces, which can be loaded with sugar and unnecessary additives, this version keeps things simple, healthy, and lower in syns. By using a small amount of honey and thickening the sauce with just a little cornflour, we achieve that classic teriyaki stickiness without all the extra calories.
So, whether you’re meal prepping for the week, looking for a quick and easy lunch idea, or craving something packed with flavour, these Teriyaki Chicken Sandwiches are sure to hit the spot!
10 Reasons Why You’ll Love This Teriyaki Chicken Sandwich Recipe
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Slimming World-Friendly – With a few simple swaps, this recipe keeps syns low while still delivering maximum flavour. Plus, you can use your Healthy Extra B for the wholemeal roll!
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Quick & Easy to Make – Ready in under 30 minutes, making it the perfect midweek meal when you don’t have much time to cook.
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Packed with Flavour – The homemade teriyaki sauce is a perfect balance of sweet, savoury, and tangy, coating the chicken in a delicious sticky glaze.
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High in Protein & Satisfying – Lean chicken breast is a great source of protein, helping you feel fuller for longer while keeping calories in check.
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Healthier Than a Takeaway – Traditional teriyaki sandwiches or burgers can be high in sugar and fat, but this version gives you all the taste without the guilt.
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Great for Meal Prep – You can make the chicken and sauce in advance and store it in the fridge, ready to assemble when you need a quick meal.
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Versatile & Customisable – Serve it in a wholemeal roll, a lettuce wrap for an ultra-light version, or even on a bed of rice or salad if you fancy something different.
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Perfect for the Whole Family – This dish is a guaranteed crowd-pleaser, loved by both adults and kids alike!
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Minimal Ingredients, Maximum Taste – Using simple store cupboard ingredients, this recipe proves that you don’t need anything fancy to create a delicious meal.
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Weight Watchers Friendly – With approx. 7 WW points per serving, it’s a great choice if you’re tracking your food but still want to enjoy a tasty, filling sandwich.
Batch Cook – Storage Information
This recipe is great for batch cooking, allowing you to prepare extra portions for quick and easy meals later. Here’s how to store, freeze, and reheat it properly.
Refrigerating
- Cooked teriyaki chicken can be stored in an airtight container in the fridge for up to 3 days.
- The teriyaki sauce can be stored separately in the fridge for up to 5 days.
- Keep wholemeal rolls in a sealed bag or airtight container at room temperature. Store salad ingredients separately in the fridge.
Reheating from the fridge:
- Let the chicken sit at room temperature for 5–10 minutes.
- Reheat in a pan over medium heat for 3–4 minutes, adding a little water if needed.
- Alternatively, microwave on medium power for 1–2 minutes, stirring halfway.
- Assemble the sandwich fresh with salad before serving.
Freezing
- Cooked teriyaki chicken can be frozen in an airtight container for up to 3 months.
- The sauce can be frozen separately in a small freezer-safe container for up to 3 months.
- Wholemeal rolls can be frozen for up to 1 month and defrosted at room temperature.
Reheating from frozen:
- Defrost chicken overnight in the fridge.
- Reheat in a pan over medium heat for 4–5 minutes, adding a splash of water if needed.
- Alternatively, microwave on medium power for 2–3 minutes, stirring halfway.
- Assemble the sandwich fresh with salad before serving.
Can This Recipe Be Adapted?
Yes! This Teriyaki Chicken Sandwich recipe is super versatile and can be easily adapted to suit different preferences, dietary needs, or ingredients you have on hand. Here are a few ways you can tweak it:
Slimming World Adjustments
- Lower syns further by skipping the honey and using a sugar-free alternative or just relying on the natural sweetness of soy sauce and vinegar.
- Swap the bread for a large lettuce wrap or a wholemeal pitta to change up the texture while keeping it Slimming World-friendly.
Protein Swaps
- Use turkey breast instead of chicken for a leaner option.
- Try tofu for a vegetarian-friendly version—just press the tofu well before cooking to absorb the teriyaki sauce.
- Opt for salmon if you prefer seafood; it pairs beautifully with teriyaki flavours.
Carb Alternatives
- Swap the sandwich roll for a bed of rice, noodles, or salad to enjoy it in a different way.
- Use cauliflower rice for a low-carb alternative.
Extra Veggies
- Add grated carrot, sliced red pepper, or shredded cabbage for extra crunch and colour.
- Stir-fry some mushrooms, baby corn, or mangetout into the teriyaki sauce for added bulk.
Spice It Up
- Add a sprinkle of chilli flakes or a dash of sriracha for some heat.
- Mix in a little garlic powder or extra ginger for a more intense flavour.
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Teriyaki Chicken Sandwiches
Equipment
- Griddle Pan [Optional]
Ingredients
- 2 Large Skinless Chicken Breasts [approx. 300g]
- 2 tbsp Light Soy Sauce
- 1 tbsp Honey
- 1 tbsp Rice Vinegar
- 1 tsp Grated Ginger
- 1 Clove Garlic [Minced]
- ½ tsp Sesame Oil
- 1 tsp Cornflour [Mixed with 1 tbsp water]
- Low-calorie cooking spray
Instructions
- Prepare the Chicken: Slice the chicken breasts in half horizontally to create 4 thinner pieces. Spray a frying pan with low-calorie cooking spray and heat over medium-high heat.
- Make the Teriyaki Sauce: In a small bowl, whisk together the soy sauce, honey, rice vinegar, ginger, garlic, and sesame oil. Heat in a small saucepan over medium heat for 2 minutes, then add the cornflour mixture. Stir continuously until the sauce thickens, then remove from heat.
- Cook the Chicken: Place the chicken pieces in the griddle or frying pan and cook for 3-4 minutes on each side until golden and cooked through. Pour the teriyaki sauce over the chicken and cook for another 2 minutes, coating the chicken well.
- Serve: Place into a delicious wholemeal roll using your Healthy Extra B or your choice of side. Add cheese, lettuce and a blob of mayo too! I have left this part upto you.
