This chicken teriyaki recipe is better than takeout, and healthier too! Cook all of the chicken with fresh vegetables on one sheet pan for easy cooking and cleanup. This meal is soy free and gluten free!
Is chicken teriyaki healthy?
In general, teriyaki chicken is healthy! This specific recipe fits into gluten free diets (because soy sauce usually has gluten) and it's also full of greens and veggies to make it an even healthier option.
What is healthy chicken teriyaki made of?
- coconut aminos
- fresh squeezed orange juice
- fresh grated ginger
- garlic
- honey
- tapioca starch
- chicken broth
- boneless skinless chicken breast
- veggies: broccoli, snap peas, bell pepper and carrots
Cooking tip: How to peel and grate fresh ginger:
The easiest way to peel and grate ginger is by using a spoon to remove the thin, pale skin. Use a citrus zester to grate the peeled ginger.
Where to find it: ginger is always in the produce section of the grocery store near the garlic. It is pale yellow in color and each one is a different shape with knots sticking out.
Recipes swaps:
- Coconut aminos: you can buy this on Amazon, but if you aren't soy or gluten free you can swap this for soy sauce.
- Fresh orange juice: swap for bottled orange juice if you already have it on hand, but the fresh orange juice is so flavorful and healthier. I love our simple hand juicer for this.
- Honey: use maple syrup if you have that available.
- Tapioca starch: swap in arrowroot starch for another paleo-approved thickener or use cornstarch if that's handy.
If you love this recipe as much as I do, don't forget to follow me on Instagram and tag me with @what_mollymade so I can see it and feature you.
More healthy sheet pan meals:
- Sheet pan everything bagel chicken and veggies
- Sheet pan burrito bowl
- Sheet pan paleo baked chicken
- One pan Greek chicken
- Sheet pan chicken fajitas
How to make healthy chicken teriyaki:
One Pan Healthy Chicken Teriyaki and Veggies
This teriyaki chicken recipe is better than takeout, and healthier too! Cook all of the chicken with fresh vegetables on one sheet pan for easy cooking and cleanup. This meal is soy free and gluten free!
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Servings: 4
Calories: 471kcal
Ingredients
Teriyaki glaze:
- 1 cup coconut aminos or soy sauce for non gluten-free version
- 1/4 cup fresh squeezed orange juice
- 1 teaspoon fresh grated ginger
- 3 cloves garlic
- 2 tablespoons honey
- 1 tablespoon tapioca starch or cornstarch
- 1/4 cup chicken broth
Chicken and Veggies:
- 1 1/2 pounds boneless skinless chicken breast about 3 large
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1 tablespoon sesame oil
- 4-5 cups Broccoli florets 1-2 heads, chopped
- 3 cups snap peas
- 2 red bell pepper chopped
- 3 large carrots peeled and sliced
- Green onion and sesame seeds to garnish
- 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.
- In a medium saucepan over medium-high heat, whisk all of the teriyaki glaze ingredients together, except for the tapioca starch and chicken broth. In a separate small bowl, whisk together the chicken broth and tapioca starch until it’s completely dissolved. Add to the saucepan and bring to a boil. Once boiling, reduce the heat to a simmer and whisk frequently until the sauce thickens, about 5 minutes. Remove from the heat and set aside.
- Remove any excess fat from the chicken then sprinkle with salt and pepper on both sides and place the chicken all on one side of the prepared baking pan. Add the chopped veggies to the other side. Drizzle the vegetables with the sesame oil then spoon 1/2 of the teriyaki glaze over the veggies and chicken. You may need to use your hands or the back of the spoon to coat both sides of the chicken. Place the remaining teriyaki sauce back on the burner on the lowest setting to keep it warm while the chicken and veggies bake.
- Place in the preheated oven and bake for 13 minutes. Remove from the oven and drizzle the veggies and chicken with 1/4 of the teriyaki glaze. Toss the veggies to coat and flip the chicken over then place back in the oven for 12-14 more minutes or until the chicken reaches an internal temperature of 165°F and the veggies are tender. Remove from the oven and drizzle with the remaining 1/4 cup of teriyaki glaze. Sprinkle with green onion and sesame seeds and the option to serve with brown or white rice.
Nutrition
Serving: 1serving | Calories: 471kcal | Carbohydrates: 54g | Protein: 44.5g | Fat: 8.8g | Cholesterol: 124.4mg | Sodium: 1699mg | Fiber: 7.5g | Sugar: 20.3g
Did you make this recipe?Mention @What_MollyMade or tag #whatmollymade!
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