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3 pieces of healthy chicken teriyaki on a sheet pan surround by mixed roasted vegetables
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4.67 from 3 votes

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!
Prep Time20 mins
30 mins
Total Time50 mins
Course: Dinner
Cuisine: American, Chinese
Keyword: chicken dinner, gluten free, healthy, one pan, sheet pan, soy free, teriyaki chicken
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