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

Sheet Pan Healthy Chicken Teriyaki

4.86 from 7 votes
This Healthy Teriyaki Chicken is a quick and flavorful sheet pan meal made with a naturally sweetened teriyaki sauce, lean chicken, and colorful veggies. The homemade glaze is made with coconut aminos, honey, fresh orange juice, and ginger, creating a deliciously sticky, better-for-you version of a takeout favorite.
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Prep Time20 minutes
30 minutes
Total Time50 minutes
Servings: 5
Author: Molly

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

Serving: 1serving | Calories: 471kcal | Carbohydrates: 54g | Protein: 44.5g | Fat: 8.8g | Cholesterol: 124.4mg | Sodium: 1699mg | Fiber: 7.5g | Sugar: 20.3g
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