Oyako-don, also known as oyako donburi or chicken donburi, is a classic Japanese comfort dish that's packed with protein and flavor and only takes 15 minutes to make. This dish is easily one of my weekday go to's.
This classic Japanese dish is undeniably delicious, but is Oyakodon Healthy?
Oyakodon can be a very healthy dish, consisting predominantly of proteins and carbs, making it a well-balanced nutritious meal. A serving of oyakodon is 426 calories, with 32 grams of protein, 16 grams of fat, and 47 grams of carbs.
It's one of my favorite healthy Japanese foods to make, especially in a time crunch.
The key to making this dish help rather than hinder progress towards your fitness goals is portioning high calorie ingredients mindfully.
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🍎 Calories and Nutrition – How To Make It Healthy
While the ingredients that go into the dish are naturally pretty healthy and don't have any calorie bomb culprits, it's still important to portion carefully and keep calorie and protein content in mind. Here's how I modified the recipe to be lower in calories:
- Used only 1 serving of brown rice (¼ cup uncooked) at 160 calories
- Portioned out 4oz of boneless, skinless chicken thigh. I always use boneless skinless chicken because its significantly less calories without the fat that comes with the skin
- Portioned the sauce ingredients to be only 66 calories
For a detailed breakdown of each ingredient, their portioning, and how they make up the nutrition profile of this chicken donburi recipe, you may refer to the table below:
📋 Ingredient Notes
Chicken thigh (Boneless skinless) – You can also use chicken breast if you desire, but traditional recipes and my personal preference call for chicken thigh for a juicier texture.
Rice – Either rice white or brown rice would work here. Traditionally, a short-grain rice is used. Cook the rice with a sprinkle of dashi stock powder to infuse the rice with a delicious umami flavor. My favorite brand is Nishiki rice.
Egg – Essential ingredient for the oyakodon.
Dashi Stock Powder – An essential ingredient that gives the oyakodon it's distinct flavor
Soy Sauce and Mirin – Essential ingredients for the simmering broth for the oyakdon
See my recipe card below for a complete list of the ingredients with measurements.
📖 Substitutions and Variations
Sugar – Brown sugar or white sugar can be used here.
Rice type – Any short grain rice would work well. I've used both brown and white short grain rice with great results.
Spice it up – To give the dish a light kick, sprinkle with some togarashi.
🔪 Step by Step Instructions
Prepare the rice – Prepare the rice according to the package instructions. Add in a sprinkle of dashi into the water you are cooking the rice with to infuse the dashi flavor into the rice.
Make the sauce – Gather the oyakodon sauce ingredients. In a small skillet or saucepan, put the oyakodon sauce mixture and bring to a simmer.
Cook the onions and chicken – Add the onions into the mixture. After a minute or so, add in the chicken pieces into the sauce mixture, ensuring that the chicken is partially submerged and able to soak in the juices. Cook for about 2-3 minutes, and turn the chicken pieces to cook the other side.
Add the egg – Lower the heat and crack in the egg and mix thoroughly. Cook until the egg is at your desired doneness. I personally turn off the heat after about 30 seconds since I like my egg runnier. Traditional Oyakodon tends to have runnier eggs but you prefer more firm eggs, feel free to cook longer.
Garnish – Garnish with tograshi, furikake, bonito flakes, and green onions and serve!
💡Tips and Tricks
Sprinkle dashi in rice while cooking for a flavor boost
This little trick will enhance the flavor of the rice considerably. I sprinkle in about a tablespoon into whatever I am cooking the rice with (instant pot, rice cooker, stove pot, etc.) before I start cooking it and it always comes out amazing!
Turn the heat to low to prevent burning the sugar and overcooking the egg.
Turn heat to low before you add in the egg to prevent overcooking. Then, add in the egg and mix. When it looks like it's just about to reach your desired consistency (ie. not quite solid yet but no longer translucent), turn off the heat, as the egg will continue to cook even with the heat is off.
💭 FAQs
To get a creamy egg texture similar to the picture above, turn the heat to low before adding the egg. Let it solidify slightly before stirring and remove from pan just before it becomes opaque.
Yes, oyakodon is great for weight loss given its high protein content and flavorful low-calorie sauce, and well-rounded as it's served over a bed of rice. A serving of oyakodon is only around 400 calories and will make you feel satiated due to its high protein content.
🍽 Related Recipes
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🍳 Recipe
Healthy Oyakodon Recipe
Ingredients
Oyakodon Sauce
- 1 teaspoon Dashi stock powder (Plus a sprinkle for cooking the rice)
- 1 tablespoon Soy Sauce
- 1 tablespoon Mirin
- 1 teaspoon Sugar
Oyakodon
- 4 oz Chicken thigh (Boneless skinless)
- 1 Egg
- ¼ cup Rice
- ¼ Yellow Onion
- Green onion, furikake and togarashi (For garnish)
Instructions
- Prepare the rice according to the package instructions. Add in a sprinkle of dashi into the water you are cooking the rice with to infuse the dashi flavor into the rice.
- Gather the oyakodon sauce ingredients. In a small skillet or saucepan, put the oyakodon sauce mixture and bring to a simmer.
- Add the onions into the mixture. After a minute or so, add in the chicken pieces into the sauce mixture, ensuring that the chicken is partially submerged and able to soak in the juices. Cook for about 2-3 minutes, and turn the chicken pieces to cook the other side.
- Lower the heat and crack in the egg and mix thoroughly. Cook until the egg is at your desired doneness. I personally turn off the heat after about 30 seconds since I like my egg runnier. Traditional Oyakodon tends to have runnier eggs but you prefer more firm eggs, feel free to cook longer.
- Garnish with tograshi, furikake, bonito flakes, and green onions and serve!
Doo
Really easy recipe to follow and tastes really good too! Highly recommended.