Description
This Sheet Pan Teriyaki Chicken & Veggies recipe is a quick, delicious, and healthy weeknight meal that combines tender chicken pieces with a colorful medley of roasted vegetables all coated in a flavorful teriyaki sauce. It’s easy to prepare with minimal cleanup and can be customized with your favorite vegetables for a perfect balance of sweet, savory, and umami flavors.
Ingredients
Scale
Chicken
- 2 pounds boneless, skinless chicken thighs or breasts, cut into 1-inch pieces
Vegetables
- 1 large head of broccoli, cut into florets
- 2 bell peppers (any color), seeded and sliced into strips
- 2 large carrots, peeled and sliced into 1/4-inch thick rounds
- 1 red onion, cut into wedges
Teriyaki Sauce & Marinade
- 1 cup teriyaki sauce (store-bought or homemade, preferably low sodium)
- 1 tablespoon sesame oil
- 1 tablespoon freshly grated ginger
- 2 cloves garlic, minced
Optional Garnishes
- Sesame seeds
- Chopped green onions
- Red pepper flakes (for a touch of heat)
Instructions
- Preheat Your Oven and Prepare the Sheet Pan: Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper or aluminum foil for easy cleanup, with parchment paper preferred for non-stick and even browning.
- Prepare the Vegetables: Wash and chop all vegetables as directed, ensuring pieces are roughly the same size so they cook evenly. Cut denser vegetables like carrots smaller than quicker-cooking broccoli florets.
- Prepare the Chicken: Cut chicken into 1-inch pieces. If using breasts, pound slightly for even thickness to ensure uniform cooking.
- Make the Teriyaki Marinade/Sauce: In a large bowl, whisk together teriyaki sauce, sesame oil, grated ginger, and minced garlic to create the marinade that infuses the dish with flavor.
- Marinate the Chicken and Toss the Vegetables: Add chicken pieces to the marinade and toss to coat thoroughly. Let marinate 10–30 minutes. Toss chopped vegetables with the remaining teriyaki sauce in the bowl, adding additional sauce if needed.
- Arrange Chicken and Vegetables on the Sheet Pan: Spread vegetables in a single layer on the prepared sheet pan without overcrowding to avoid steaming. Arrange marinated chicken evenly among the vegetables. Use two pans if necessary.
- Bake to Perfection: Bake for 20–25 minutes until chicken reaches an internal temperature of 165°F (74°C), and vegetables are tender-crisp and slightly caramelized.
- Broil for Extra Caramelization (Optional): For enhanced color and caramelization, broil for the final 2–3 minutes. Watch carefully to prevent burning.
- Garnish and Serve: Remove from oven, let rest a few minutes, then garnish with sesame seeds, chopped green onions, and red pepper flakes if desired. Serve hot and enjoy!
Notes
- Using chicken thighs gives a juicier result, while breasts offer a leaner option.
- Cut vegetables uniformly to ensure even roasting and cooking time.
- Do not overcrowd the pan to prevent steaming; use multiple pans if needed.
- Marinate the chicken for longer (up to 30 minutes) to intensify flavor.
- Broiling at the end is optional but adds a nice caramelized finish.
- Use low sodium teriyaki sauce to control salt content.
- Feel free to swap vegetables based on seasonal availability or personal preference.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Baking/Roasting
- Cuisine: Asian
Nutrition
- Serving Size: 1 portion
- Calories: 550
- Sugar: 15g
- Sodium: 700mg
- Fat: 25g
- Saturated Fat: 4g
- Unsaturated Fat: 20g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 6g
- Protein: 50g
- Cholesterol: 110mg
Keywords: sheet pan dinner, teriyaki chicken, roasted vegetables, easy weeknight meal, healthy chicken recipe
