This Sheet Pan Teriyaki Chicken with Vegetables is the ultimate weeknight dinner solution. With tender chicken and perfectly roasted vegetables, all drenched in a savory-sweet teriyaki glaze, this dish is as flavorful as it is easy to make. It’s a one-pan meal that comes together quickly, making it a time-saving option for busy evenings.
Not only is this dish bursting with vibrant colors, but it’s also packed with nutrients, making it a well-rounded meal. The combination of crunchy vegetables and juicy chicken is satisfying, while the teriyaki sauce ties it all together with its irresistible sweetness and umami flavor. Whether you’re preparing dinner for your family or meal prepping for the week, this dish is sure to become a favorite!
Full Recipe:
Ingredients:
- 4 boneless, skinless chicken breasts
- 2 cups broccoli florets
- 1 red bell pepper, sliced
- 1 zucchini, sliced
- 2 tablespoons olive oil
- Salt and pepper, to taste
- 1/4 cup soy sauce
- 1/4 cup honey
- 2 tablespoons rice vinegar
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- 1 tablespoon grated ginger
- 1 tablespoon sesame seeds (optional)
- 2 tablespoons chopped green onions (optional)
Directions:
- Preheat the oven to 400°F (200°C).
- Place the chicken breasts on a large sheet pan. Arrange the broccoli, bell pepper, and zucchini around the chicken.
- Drizzle the olive oil over the vegetables and chicken, and season everything with salt and pepper.
- In a small bowl, whisk together the soy sauce, honey, rice vinegar, sesame oil, garlic, and ginger.
- Pour the teriyaki sauce over the chicken and vegetables.
- Roast in the oven for 25-30 minutes, or until the chicken is cooked through and the vegetables are tender.
- Garnish with sesame seeds and green onions, if desired. Serve warm.
Prep Time: 10 minutes | Cooking Time: 30 minutes | Total Time: 40 minutes
Kcal: 300 kcal | Servings: 4 servings
About Sheet Pan Teriyaki Chicken with Vegetables
This Sheet Pan Teriyaki Chicken with Vegetables is the perfect meal for busy weeknights or meal prepping for the week. Combining juicy chicken, colorful vegetables, and a savory-sweet homemade teriyaki sauce, it’s a complete and healthy meal all made on a single sheet pan. This makes cleanup a breeze, and you can spend more time enjoying your delicious creation rather than scrubbing pans.
The versatility of this dish is another highlight. You can easily swap out the vegetables based on what’s in season or what you have in your fridge. Broccoli, bell peppers, zucchini, and carrots are great options, but feel free to mix in whatever vegetables you love. If you prefer to make it with chicken thighs instead of breasts, they will work just as well for a slightly richer, juicier flavor.
What makes this recipe special is the homemade teriyaki sauce. It’s simple to prepare, combining soy sauce, honey, sesame oil, rice vinegar, garlic, and ginger. These ingredients come together to create a deeply flavorful glaze that coats both the chicken and vegetables, infusing each bite with sweet, savory, and umami goodness. The sauce also caramelizes in the oven, giving everything a perfect balance of flavor.
Why You’ll Love This Recipe:
- Easy Prep and Clean-Up: The sheet pan method makes this a one-pan wonder, saving you both time and effort.
- Healthy and Wholesome: Loaded with lean protein and fresh vegetables, this meal is balanced and nourishing.
- Customizable: Use your favorite veggies or switch up the protein to make this meal your own.
- Quick Cooking Time: With a cooking time of just 30 minutes, it’s perfect for those evenings when you need a healthy dinner fast.
- Family-Friendly: This dish is a crowd-pleaser, even for picky eaters. The savory sweetness of the teriyaki sauce makes it irresistible to all ages.
Tips for Making the Perfect Sheet Pan Teriyaki Chicken:
- Evenly Space the Ingredients: When arranging the chicken and vegetables on the sheet pan, make sure there’s enough space for the ingredients to cook evenly. Crowding the pan can result in soggy vegetables.
- Use Skinless, Boneless Chicken Breasts: This recipe works best with chicken breasts, but if you prefer chicken thighs, feel free to use them. Thighs tend to stay juicier and offer a richer flavor.
- Roast the Chicken and Vegetables Together: This entire meal cooks at the same temperature, making it a time-saving option for busy nights. Keep an eye on the chicken to ensure it’s fully cooked through (internal temperature of 165°F).
- Double the Sauce for Extra Flavor: If you love extra sauce, you can easily double the amount and drizzle more on top before serving. It’s perfect for rice or noodles as well.
- Meal Prep: This recipe is great for meal prep. Simply divide the cooked chicken and vegetables into separate containers and refrigerate for up to 4 days.
Nutritional Benefits of Sheet Pan Teriyaki Chicken with Vegetables
This Sheet Pan Teriyaki Chicken with Vegetables isn’t just quick and easy—it’s also packed with essential nutrients. Here’s a breakdown of the key health benefits:
- Lean Protein from Chicken: Chicken breasts are an excellent source of lean protein, which is vital for muscle repair and overall body function. Protein also helps keep you feeling full, making this dish a great option for a balanced, satisfying meal.
- Rich in Fiber and Antioxidants: The vegetables—broccoli, bell pepper, zucchini—are packed with dietary fiber, which aids in digestion and keeps you feeling full longer. Additionally, these vegetables provide powerful antioxidants that help fight free radicals and support overall health.
- Healthy Fats from Sesame Oil: Sesame oil adds a touch of healthy fats, contributing to improved heart health and enhanced flavor. Fats are important for absorbing vitamins and supporting overall bodily functions.
- Balanced Carbohydrates: The combination of chicken and vegetables provides a well-rounded, low-carb option. If you’re following a low-carb or keto diet, this meal fits perfectly into your plan. However, if you want to make it even heartier, serving it over brown rice or quinoa adds a healthy whole grain option.
How to Make Sheet Pan Teriyaki Chicken Your Own
One of the best parts of this recipe is its versatility. If you’re looking to adjust the ingredients based on dietary preferences or what you have in your pantry, here are a few ideas:
- Switch Up the Protein: While this recipe uses chicken breasts, feel free to swap in chicken thighs, salmon fillets, or even tofu for a plant-based option. Tofu can absorb the teriyaki marinade beautifully, making it a great vegetarian choice.
- Add More Veggies: If you want to boost the nutrient content, consider adding more veggies like carrots, snap peas, or even sweet potatoes. They all roast beautifully in the oven and complement the teriyaki sauce.
- Spice It Up: Want to add a bit of heat? A teaspoon of sriracha or red pepper flakes mixed into the teriyaki sauce will add a spicy kick that pairs well with the sweet flavor of the honey.
- Make It Gluten-Free: If you need a gluten-free version of this dish, simply swap the soy sauce for tamari or coconut aminos. Both options provide a gluten-free alternative without sacrificing flavor.
Serving Suggestions
To turn this dish into a complete meal, you can serve it with a variety of sides:
- Rice or Quinoa: The slightly sticky, sweet teriyaki sauce is perfect when drizzled over a bed of fluffy rice or nutty quinoa. Both options soak up the sauce and enhance the meal’s flavor.
- Side Salad: A light, refreshing salad made with mixed greens, cucumber, and a tangy vinaigrette would be a great contrast to the savory flavors of the chicken and vegetables.
- Noodles: For an Asian-inspired twist, serve this teriyaki chicken with noodles, such as soba or rice noodles, for a more substantial dish.
How to Store and Reheat
- Storage: Leftovers of this dish can be stored in an airtight container in the refrigerator for up to 4 days.
- Reheating: To reheat, simply warm it in the microwave for 1-2 minutes or heat it in the oven at 350°F for 10-15 minutes. The chicken may dry out a bit upon reheating, so make sure to cover it with foil to retain moisture.
Why This Recipe Is Perfect for Busy Weeknights
When you’re short on time but still want a home-cooked, healthy meal, this Sheet Pan Teriyaki Chicken with Vegetables is the ideal solution. The sheet pan method means no extra pots and pans to clean, and the dish comes together in just one step. Plus, it’s a perfect option for meal prepping ahead of time. You can roast the chicken and veggies in advance and reheat for quick, tasty meals throughout the week. It’s a reliable go-to when you need something nutritious and easy, without sacrificing flavor.
Conclusion:
Sheet Pan Teriyaki Chicken with Vegetables is the ultimate solution for a quick, healthy, and flavorful meal that the whole family will love. With its simple prep, minimal cleanup, and the versatility to adapt to different tastes and dietary needs, it’s no wonder this recipe is a weeknight favorite. Whether you’re looking for a nutritious meal or a dish that’s easy to customize, this one-pan wonder has you covered. The combination of tender chicken, vibrant vegetables, and a savory-sweet homemade teriyaki sauce makes it a satisfying and balanced meal you’ll want to make again and again.
So, next time you’re pressed for time but want a delicious and nourishing dinner, turn to this Sheet Pan Teriyaki Chicken with Vegetables. You won’t be disappointed!