Chicken Yakitori is a beloved Japanese dish traditionally made by skewering bite-sized pieces of chicken and grilling them over charcoal, often with a sweet and savory glaze. It’s a staple in Japanese izakayas (pubs) and street food stalls, known for its smoky flavor and tender texture. This healthier version stays true to its roots while making it easier on the waistline featuring lean chicken, reduced sugar, and a lighter homemade tare sauce.
This dish is perfect for entertaining, meal prepping, or serving as a protein-packed main course with a side of steamed vegetables or rice.
Ingredients (Serves 3–4)
For the Skewers:
Category
Ingredient
Quantity
Chicken Skewers
Boneless skinless chicken thighs or breast
500 g (1.1 lb)
Leek or green onion (cut into 1-inch pieces)
1 large
Bamboo skewers (soaked in water 30 min)
6–8 pieces
For the Yakitori Sauce (Tare):
Tare Sauce
Low-sodium soy sauce
¼ cup
Mirin (sweet rice wine)
2 tablespoons
Sake (or rice vinegar as substitute)
1 tablespoon
Honey (or maple syrup)
1 tablespoon
Garlic (minced)
1 clove
Fresh ginger (grated)
½ teaspoon
Optional Garnishes
Toasted sesame seeds
As desired
Chopped scallions
As desired
Instructions
1. Make the Tare Sauce
In a small saucepan, combine soy sauce, mirin, sake, honey, garlic, and ginger. Bring to a simmer over medium heat. Let it cook for 5–7 minutes, stirring occasionally, until the sauce thickens slightly. Set aside and cool.
2. Assemble the Skewers
Thread chicken pieces and leek segments alternately onto the soaked skewers. Each skewer should have a nice balance of meat and vegetable.
3. Grill or Broil the Yakitori
Grill method: Preheat an outdoor grill or grill pan over medium heat. Lightly oil the grill grates. Place the skewers on the grill and cook for about 10–12 minutes, turning occasionally, until chicken is cooked through and has nice grill marks.
Broiler method: Place skewers on a baking rack set over a tray and broil in the oven for 10–12 minutes, turning once, until slightly charred and fully cooked.
4. Brush with Sauce
In the final 2–3 minutes of cooking, brush the chicken with the tare sauce on both sides. This will glaze the meat and add extra flavor.
5. Serve
Remove skewers from heat, drizzle with a bit more sauce, and sprinkle with sesame seeds and chopped scallions if desired. Serve hot with a side of brown rice, a cucumber salad, or miso soup.
Nutritional Benefits
Lean Chicken: Excellent source of high-quality protein and B vitamins.
Leeks/Green Onion: Add fiber, antioxidants, and a mellow sweetness when grilled.
Homemade Sauce: By making your own tare, you reduce sodium and sugar compared to commercial versions.
Grilling Method: Requires little oil and adds a smoky depth without unnecessary calories.
Each serving provides approximately 220–280 calories, with high protein, minimal saturated fat, and low sugar content when using honey or maple syrup in moderation.
Tips for Healthier Yakitori
Use chicken breast for lower fat content, or thighs for more flavor and tenderness.
Add veggies like zucchini, bell pepper, or mushrooms to the skewers for more nutrients.
Marinate the chicken in a little tare before cooking for extra depth (15–20 minutes is enough).
Pair with fiber-rich sides like steamed edamame or soba noodles for a balanced meal.
Healthy Chicken Yakitori is a fantastic way to bring Japanese flavors into your kitchen without added guilt. Its simplicity, bold flavor, and nutritional profile make it an excellent option for weeknight dinners, summer grilling sessions, or light party fare. With a few tweaks, you can enjoy this iconic dish in a way that supports both your palate and your well-being.
