This Sheet Pan Teriyaki Chicken & Vegetables is the perfect, easy, weeknight dinner that’s also healthy and delicious!
Back in December, we asked what types of recipes would you guys like to see on the blog in the new year. More than 80% of you said “healthy, easy, one pan, delicious, enough for leftovers…”
First off, Mr. Fantabulous says “THANK YOU!” because he’s the one doing almost all of the kitchen work while my hand still recovers from surgery. He’s the sous chef that does it all and I’m the one that tells him “add this” or “add that” to the dish as we’re creating it.
He was praying for easy recipes that didn’t require a lot of time or 9 million steps or involve tedious tasks. I did tell him several asked for croquembouches and he after I explained what they were, gave me the look and said, “Yeah, that can wait till you’re completely healed”. LOL
One Pan Recipes are the best!
Sheet pan recipes are not something new. I’ve shared several recipes on here already but they’ve been around for decades. What is, possibly, new are the adaptations and twists that are put in the recipes. Plus not to mention what once was called leftovers are now considered “meal prep recipes“.
Everything cooks on a foil-lined rimmed baking sheet. So there’s virtually no clean up to the pan. Since there are only a few dishes to clean up, you’ll find that you’re left with more quality time with your loved ones!
Sheet Pan recipes are great for lazy Sundays. Just take 30 minutes, get it all prepped and pop it in the oven. With this recipe, you’ll end up with a tray of honest-to-goodness delicious chicken and veggies that are perfect for the week!
Ingredients needed to make this Teriyaki Chicken and Vegetables
Now obviously you need chicken. I went with skinless, boneless chicken breasts but you can easily omit or also add in boneless chicken thighs!
Vegetables – the sky is the limit here with adding veggies. I went with what I had on hand but you could easily substitute in other veggies.
Teriyaki sauce – this sauce is so good that I often make extra because I love it over rice or using it as a dipping sauce!
Chef’s tip on veggies to use in this recipe
- Use sturdier, firmer vegetables rather than more liquidy ones like zucchini or squash. You CAN add them but you only need to cook them for about 10 minutes or just until they are slightly soft. Cooking them longer will make them mushy.
- Cut your vegetables in larger, uniform pieces. They can be slightly bigger than the chicken but try to have them all the same size as each other. This will allow for even cooking.
The Best Teriyaki Sauce
In creating this sauce, I went with standard pantry staples that most folks have on hand.
However, if you don’t you can easily pick them up in your local grocery store or through my Amazon store.
To cut time I went with pre-made Teriyaki sauce but if you have the ingredients to make it from scratch; have at it.
To a bowl add the following ingredients:
- Teriyaki sauce, low sodium – see below for keto/gluten-free suggestions
- Sesame oil
- Hoisin sauce
- Grated fresh ginger
- Minced garlic
- Red pepper flakes
- Black pepper
- Kosher salt
- 1-3 tsp Sriracha *optional if you want a bit more heat
Now traditional teriyaki isn’t spicy so much as it’s more flavorful. I like the heat so I added some Sriracha to mine.
Once it’s all in the bowl, just whisk and set aside.
Marinating the chicken and vegetables
Once the sauce is all whisked together and the chicken & vegetables are in a large bowl, add 2/3rds of the sauce to it.
Gently stir to coat it all evenly.
And let it rest for 10 minutes.
10 minutes is all you need for the flavors to infuse into the protein and veggies.
You could do up to 30 minutes but I didn’t want my vegetables soft and mushy before they cooked.
Ready for the oven!
After 10minutes is up, dump the bowl onto a foil-lined rimmed baking sheet. If you find that your pan isn’t large enough, use 2 pans.
You want the chicken and veggies in as much of a single layer as you can to allow for even thickness.
And yes, you dump the liquid onto the pan as well.
Tips for softer sheet pan vegetables
Mr. Fantabulous like his vegetables two ways: raw or super soft. I personally don’t care how they are, as long as I get to eat them!
If you’re like him you can do the following:
- On the sheet pan only plate the vegetables and none of the chicken. You can pour over half of the sauce that’s in the bowl.
- Bake for 10 minutes, remove from the oven, add the chicken, the rest of the liquid from the bowl (not the reserved liquid from earlier) and give it all a quick stir.
- Continue with the recipe as written – bake for 15 minutes, stir, bake for 10 minutes more or until the chicken is 165F.
Plating and Serving Tips
Once the food is done, use a slotted spoon and transfer the chicken & vegetables to a serving bowl/tray. Try not to get any of the pan liquid (that you can discard).
Take the remaining 1/3rd of the Teriyaki sauce and drizzle over top of the cooked deliciousness and then garnish with toasted sesame seeds.
Extra Sauce Tip
What I like to do is whip up an additional half-batch of the sauce and serve that on the side for folks that may want a little more sauce. Plus the sauce is great as a dipping sauce if you were to make a wrap out of this!
What to serve with Sheet Pan Teriyaki Chicken & Vegetables
For him, it’s always some type of rice. This is AMAZING with my Wild Rice recipe! You could easily make the rice while this is cooking in the oven thanks to the pressure cooker.
For me, I love it with rice cauliflower, over rice noodles, veggie noodles.
Recipe Transformation Ideas for Leftovers
- Atop a bowl of rice or quinoa to make a health bowl
- In a lettuce cup with teriyaki dipping sauce
- As the topping on a flatbread. Top with swiss, the cooked chicken and veggies. When done, drizzle over teriyaki sauce and sesame seeds
- Chop up the cooked chicken and vegetables and add to a salad
- Chop up the cooked chicken and vegetables, add in a tad more sauce to get moist and make a hearty sandwich out of it.
How would you transform it?
Keto-Friendly, Gluten-Free Substitutions
- Use Gluten-Free Hoisin Sauce – I like this one by Kikkoman
- Use Gluten-Free Teriyaki Sauce – I like this one by Kikkoman
- For honey, go with something like Allulose Honey Flavored Sweetener
- Instead of serving this on rice, go with cauliflower rice, rice noodles or zoodles
- 2 pounds boneless, skinless chicken breasts cut into 1” chunks
- 12 ounces broccoli florets
- 2 red peppers, seeded and chopped into 1” chunks
- 2 orange peppers, seeded and chopped into 1” chunks
- 2 cans water chestnuts, drained and rinsed
- 3 green onions, chopped
- 1 Tbl sesame seeds, toasted preferably
- 1/2 cup Teriyaki sauce, low sodium
- 3 Tbl sesame oil
- 2 Tbl honey
- 1 Tbl hoisin sauce
- 1 Tbl grated fresh ginger
- 1 tsp minced garlic
- 1 tsp red pepper flakes
- 3/4 tsp black pepper
- 1 tsp kosher salt
- 1–3 tsp Sriracha *optional if you want a bit more heat
- In a bowl whisk together all of the Teriyaki sauce. Set aside.
- Preheat the oven to 350F, rack in the middle. Line a half sheet pan with foil (or use 2 sheet pans as you want the food to be as much of a single layer as possible).
- To a large mixing bowl add the chicken, broccoli, peppers, and water chestnuts to a bowl. Pour 2/3rds of the sauce over top and toss gently to coat evenly. Allow to rest in the bowl for 15 minutes.
- Pour the chicken and veggie mixture onto the baking pan(s) in a single layer (liquid too). Bake for 15 minutes, stir and cook for another 10 minutes or until the chicken’s internal temp is 165F. The veggies will be slightly tender but still have some crispness. If you wish to have the vegetables softer see the post for instructions.
- Using a slotted spoon, transfer the chicken and veggies to a serving platter. Drizzle the rest of the teriyaki sauce over top, garnish with sesame seeds and green onions.
- Enjoy as-is, over rice, quinoa, in a wrap or as a pizza topping!
See the post on how to make this keto-friendly and gluten free
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