This healthy teriyaki chicken is a flavorful, easy sheet pan dinner packed with protein and fresh veggies! The homemade teriyaki sauce is naturally sweetened, making it a better-for-you alternative to takeout. Everything bakes on one pan for minimal cleanup, and it pairs perfectly with white rice, brown rice, or cauliflower rice for a low-carb option.
Love Teriyaki? Try this ground turkey teriyaki rice bowl recipe or this easy teriyaki glazed salmon.
Is Chicken Teriyaki Healthy?
In general, homemade teriyaki chicken is healthy thanks to the lean protein and fresh vegetables. Traditional teriyaki chicken from restaurants is often high in sodium, sugar, and added preservatives. This homemade version is much healthier because:
- It uses coconut aminos instead of regular soy sauce, reducing sodium and making it gluten-free.
- The sauce is sweetened with honey and fresh orange juice instead of refined sugar.
- It’s made with lean protein and loaded with fiber-rich vegetables.
This version keeps all the delicious flavors of classic teriyaki but with cleaner, whole-food ingredients!
Why You’ll Love This Healthy Teriyaki Chicken
- Easy sheet pan meal – Everything cooks together for a fuss-free dinner.
- Naturally sweetened – No refined sugar, just honey and fresh orange juice.
- Packed with veggies – Broccoli, snap peas, bell peppers, and carrots make this meal colorful and nutritious.
- Customizable – Swap in your favorite veggies or protein like shrimp or tofu.
- Meal prep friendly – Make extra and enjoy leftovers throughout the week!
Ingredients You’ll Need
For the Teriyaki Sauce
- Coconut aminos (or soy sauce if not gluten-free)
- Fresh orange juice – Adds natural sweetness and a citrusy twist.
- Fresh ginger & garlic – Bold aromatics for authentic teriyaki flavor.
- Honey – A natural, unrefined sweetener.
- Tapioca starch or cornstarch – Helps thicken the sauce.
- Chicken broth – Adds depth to the sauce.
For the Chicken & Veggies
- Boneless skinless chicken breast – Lean protein that soaks up the flavorful sauce.
- Broccoli, snap peas, red bell peppers, & carrots – A colorful, nutrient-dense veggie mix.
- Sesame oil – Enhances the teriyaki flavor with a subtle nuttiness.
- Green onions & sesame seeds – For garnish and extra crunch.
Top it all off with sliced green onions! Learn how to cut green onions and how to store green onions to finish this recipe.
How to Make Healthy Teriyaki Chicken
1️⃣ Make the Teriyaki Sauce – Whisk together all the sauce ingredients (except starch and broth) in a saucepan. Dissolve the starch in broth, then add it to the sauce and simmer until thickened.
2️⃣ Prepare the Sheet Pan – Preheat the oven and line a baking sheet with foil. Place the seasoned chicken on one side and veggies on the other.
3️⃣ Coat with Sauce & Bake – Drizzle half the sauce over everything, then bake for 13 minutes. Flip the chicken, stir the veggies, and bake for another 12-14 minutes.
4️⃣ Finish & Serve – Drizzle with remaining sauce, sprinkle with green onions and sesame seeds, and serve with rice or cauliflower rice!
Variations & Substitutions
Protein Swap – Try shrimp, tofu, or salmon instead of chicken.
Vegetable Options – Use zucchini, mushrooms, asparagus, or green beans.
Low-Carb Option – Serve over cauliflower rice instead of regular rice.
Spicy Teriyaki – Add a teaspoon of sriracha or red pepper flakes.
Storage & Meal Prep Tips
Reheat – Warm in the microwave or sauté in a pan for a fresher texture.
Fridge – Store leftovers in an airtight container for up to 4 days.
Freezer – Freeze the cooked chicken and veggies separately for up to 3 months.
Feels like Breakfast on the Beach!
- Thick and delicious with tons of coconut flavor
- Takes 5 minutes to make
- Easy to customize with your favorite toppings
- Full of healthy fats
- Add protein powder for a complete breakfast
- Sweet tropical flavors
Love refreshing smoothies? Try this pitaya smoothie bowl, blueberry raspberry smoothie, or tropical kale smoothie next!
Why You’ll Love This Smoothie Bowl
- Thick enough to scoop with a spoon. Not a drink.
- 5 minutes from freezer to bowl.
- One blender, no extra dishes.
- Add 25g of protein with a scoop of vanilla protein powder. Full breakfast, full morning.
- Naturally Gluten-Free, Paleo, Dairy-Free, and Vegan. No swaps needed.
- Pre-portion the fruit ahead so weekday mornings are zero decisions.
Ingredients You’ll Need
- Frozen banana. One whole. Banana is the texture anchor; don’t skip.
- Frozen pineapple. ¾ cup. Pre-cut from the freezer aisle works.
- Frozen mango. ½ cup. Same rule.
- Full-fat coconut milk. ⅓ cup, from the can. Shake the can well before measuring or you’ll pour off only the watery part.
- Coconut extract. Optional, ¼ teaspoon. Boosts the coconut flavor without making it taste like sunscreen. A little goes a long way.
- Vanilla protein powder. Optional, one 25g scoop. I use Be Well by Kelly because the ingredient list is short. If you add protein powder, add an extra splash of coconut milk to keep it blendable.
- Toppings. Whatever’s in the kitchen: shredded coconut, chia seeds, fresh fruit, granola, nut butter.
How to Make a Coconut Smoothie Bowl
- Add the Frozen Fruit First. Dump all the frozen into a high-speed blender. Don’t add the liquid yet. Start dry.
- Add the Liquid Slowly. Add the coconut milk, coconut extract, and protein powder if using. Blend on low first, then high. Stop and stir or tamp down as needed. If the blender stalls, add coconut milk one tablespoon at a time until it moves. Don’t drown it.
- Pour and Top. Pile the toppings on, hit it with a drizzle of nut butter or honey if you want, and serve immediately. Smoothie bowls melt fast.
Coconut Smoothie Bowl Toppings
The toppings are where you make it yours. A few that work:
- Chia seeds: crunch and fiber. Half a tablespoon goes a long way.
- Granola: crunch. Use one with chunky clusters.
- Shredded coconut or coconut flakes: doubles down on the coconut.
- Nut butter: coconut almond butter, macadamia butter, or cashew butter for a tropical feel. Warm it slightly so it drizzles.
- Extra fruit: kiwi, banana slices, mango, fresh pineapple. Sparingly, because there’s already a lot of fruit in the bowl.
- Bee pollen, hemp hearts, or cacao nibs if you want to lean health-y.
Prefer a more decadent smoothie? Try our cake batter protein shake, chocolate peanut butter protein smoothie, or chocolate and cherry smoothie.
FAQS
Too much liquid. Add more frozen fruit a handful at a time and blend until it thickens. Or remember the rule for next time: 2 parts frozen fruit to 1 part liquid, max.
Not enough liquid, fruit not chopped small enough, or the blender isn’t powerful enough. Stop, scrape the sides, tamp the fruit toward the blades, and pulse instead of running on high.
Yes. The recipe works as-is without protein powder. If you do add protein, add an extra splash of coconut milk so it blends.
Yes. With coconut milk and a plant-based protein powder, it’s naturally Gluten-Free, Dairy-Free, Paleo, and Vegan.
Yes. Pre-portion the frozen fruit into individual zip-top bags. In the morning, dump one bag in the blender, add coconut milk and protein powder, and blend.
Store the smoothie base (without toppings) in an airtight container in the fridge for up to 1 day. After that, it separates and loses creaminess. Give it a stir or a quick re-blend before serving.
Coconut Smoothie Bowl
Save this Recipe!
Ingredients
- 1 frozen banana
- 3/4 cup frozen pineapple
- 1/2 cup frozen mango
- 1/3 cup full fat coconut milk shaken
- 1/4 teaspoon coconut extract optional
- 1 scoop (25g) vanilla protein powder optional
- Toppings: mango, banana, granola, chia seeds, cherries, nut butter, or coconut
Instructions
- Add all ingredients to a highs-speed blender. Blend on high for 1-2 minutes until a smooth and thick consistency. If you don't have a high powered blender it may take a little longer or you may need to add another splash of coconut milk.1 frozen banana, 3/4 cup frozen pineapple, 1/2 cup frozen mango, 1/3 cup full fat coconut milk, 1/4 teaspoon coconut extract, 1 scoop (25g) vanilla protein powder
- Pour into a bowl and top with your favorite toppingsToppings: mango, banana, granola, chia seeds, cherries, nut butter, or coconut
Notes
- Use frozen fruit as the base.
- Start with less liquid and add more as needed to get the desired texture.
- Use a high-speed blender for best results.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Tips for Thick Smoothie Bowls
- Use frozen fruit as the base.
- Start with less liquid and add more as needed.
- Use a high-speed blender for best results.
Prep and Storage Tips
Prep ahead: Pre-portion the frozen fruit into individual zip-top bags so weekday mornings are just dump-and-blend.
Storage: Store the smoothie base in an airtight container in the fridge for up to 1 day. It separates after that.
Freezing: Store in a freezer-safe container for up to a month. Thaw in the fridge overnight, give it a stir, and pour into the bowl.
More Smoothie Recipes
Sheet Pan Healthy Chicken Teriyaki
Save this Recipe!
Ingredients
Teriyaki Sauce
- 1 cup coconut aminos or soy sauce
- 1/4 cup fresh squeezed orange juice (about 1 orange)
- 1 teaspoon fresh grated ginger
- 3 cloves garlic minced
- 2 Tablespoons honey
- 1 Tablespoon tapioca starch or cornstarch
Chicken and Veggies
- 1 1/2 pounds boneless skinless chicken breast (about 3)
- Salt and pepper to taste
- 1 Tablespoon sesame oil
- 4-5 cups Broccoli florets chopped
- 3 cups snap peas
- 2 red bell peppers diced
- 3 large carrots peeled and sliced
- Green onions and sesame seeds to garnish
Instructions
- Preheat the oven to 425°F and line a large sheet pan with foil then spray with non stick spray (I use a ghee or coconut oil based spray). Set aside.
- Whisk all of the teriyaki glaze together in a medium bowl. Pour 3/4 of it into a small sauce pan and set aside. Pat the chicken dry then sprinkle with salt and pepper on both sides. Place the chicken in the bowl with the remaining teriyaki sauce and turn to coat. Transfer to the prepared sheet pan. Add the chopped veggies to the other side. Drizzle the veggies with sesame oil and sprinkle with salt and pepper to taste.
- Bake in the 15-18 minutes, or until an internal temperature reaches 165°F.
- While it's baking, heat the saucepan with the teriyaki sauce over medium-high heat. Bring to a boil then simmer for 2-3 minutes, until thickened. Remove from the heat and set aside.
- Remove from the chicken and veggies from oven and drizzle the veggies and chicken with the thickened teriyaki sauce and toss to coat. Sprinkle with green onion and sesame seeds and the option to serve with brown or white rice.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
This post may contain affiliate links. Read our disclosure policy.
Sorry, a recipe with over 1600 mg of salt per serving is NOT healthy!
Hi Pat! Thank you for the feedback. The sodium content will vary quite a bit depending on whether you use coconut aminos or soy sauce, as well as the specific brands used. If you’re sensitive to sodium, using low-sodium soy sauce or low-sodium coconut aminos is a great option. This recipe is focused on balanced ingredients like lean protein and lots of veggies, but everyone’s nutrition needs are different!
I made this for dinner tonight and it was absolutely delicious! Served over white basmati rice. The thickened sauce made the dish. I only wish I had made more! Thank you for a great dinner.
Thank you so much for sharing, Kerry!!
This recipe was delicious, but confusing. What was written prior to the recipe and what was in the recipe were not the same (above had different cooking times and also mentioned using chicken broth, which was not in the ingredient list). I followed the written advice, and somewhat of the actual recipe list. I also added mushrooms, which were a delicious addition. <3
Hey Bekah! Thanks for letting me know. I updated the recipe card after retesting it but haven’t had a chance to fix the blog post to match.