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.
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Sheet Pan Healthy Chicken Teriyaki
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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.
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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.