Sheet Pan Teriyaki Chicken & Veggies (Sweet, Savory & One-Pan Perfection)

This Sheet Pan Teriyaki Chicken & Veggies recipe is a weeknight favorite that’s packed with bold flavor, loaded with colorful vegetables, and requires just one pan. The homemade teriyaki sauce is sticky, sweet, and savory — the perfect glaze for juicy roasted chicken and tender-crisp veggies.

It’s a healthier and faster alternative to takeout, made with pantry staples and ready in under 45 minutes. Serve it over rice, noodles, or cauliflower rice for a satisfying meal that’s meal prep-friendly, kid-approved, and endlessly customizable.

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Ingredients Overview: What You’ll Need & Why

Let’s break down the key ingredients that make this sheet pan meal shine — both in flavor and texture.

Chicken Thighs or Breasts

Boneless, skinless chicken thighs are ideal for sheet pan teriyaki — they stay juicy, absorb marinade well, and roast evenly. If you prefer white meat, thinly sliced or pounded chicken breasts work too. The teriyaki sauce keeps them moist.

Broccoli Florets

Broccoli roasts beautifully and absorbs the sauce while keeping a crisp-tender texture. Break into evenly sized florets for uniform cooking.

Bell Peppers

Use a mix of red, yellow, and orange for a vibrant presentation and a touch of sweetness that complements the teriyaki sauce.

Carrots

Sliced thin or into matchsticks, carrots add color, crunch, and sweetness. They roast at the same rate as peppers and broccoli when cut properly.

Red Onion (Optional)

Adds a mild bite and sweetens as it roasts. Cut into thick slices or wedges for balance.

Sesame Seeds & Green Onion (for garnish)

Add crunch and a fresh bite at the end. These are optional, but elevate the presentation and flavor.

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Homemade Teriyaki Sauce Ingredients

Skip the bottled stuff — homemade teriyaki is easy and tastes better. Here’s what goes in:

• Soy Sauce – Umami base of the sauce. Use low-sodium if preferred.

• Honey or Brown Sugar – For sweetness and that signature sticky glaze.

• Rice Vinegar – Balances the sweetness with acidity.

• Garlic & Ginger – Aromatic and warming, essential for depth.

• Cornstarch Slurry – Thickens the sauce to coat the chicken and veggies.

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Step-by-Step Instructions: Easy Sheet Pan Method

1. Make the Teriyaki Sauce

In a small saucepan, combine:

• ½ cup low-sodium soy sauce

• 3 tbsp honey or brown sugar

• 2 tbsp rice vinegar

• 2 cloves garlic, minced

• 1 tsp fresh ginger, grated

Bring to a simmer over medium heat. In a small bowl, whisk:

• 1 tbsp cornstarch

• 2 tbsp water

Stir into the simmering sauce and cook 1–2 minutes until thickened. Remove from heat and set aside.

2. Marinate the Chicken

In a bowl or zip-top bag, combine:

• 1.5–2 lbs boneless, skinless chicken thighs or breasts

• Half the teriyaki sauce

Let marinate for at least 20–30 minutes (or up to 8 hours in the fridge).

3. Prep the Vegetables

On a large rimmed baking sheet, toss:

• 2 cups broccoli florets

• 2 bell peppers (any color), sliced

• 2 carrots, peeled and sliced

• Optional: 1 red onion, chopped

Drizzle with 1–2 tbsp olive oil, season lightly with salt and pepper, and toss to coat.

4. Assemble the Sheet Pan

Remove chicken from marinade (discard used marinade). Arrange chicken pieces on the sheet pan next to the veggies, leaving space between for even cooking.

5. Bake

Preheat oven to 425°F (220°C). Roast the sheet pan for 25–30 minutes, flipping veggies once halfway through.

If using chicken breasts, check for doneness at 20–25 minutes. Chicken is ready when it reaches 165°F (74°C) internally.

6. Finish & Serve

Brush chicken and veggies with the reserved teriyaki sauce. Broil for 2–3 minutes for caramelized edges (optional).

Garnish with sesame seeds and chopped green onions. Serve over rice, noodles, or your favorite base.

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Tips, Variations, and Substitutions

Tips for Success

• Cut chicken into even pieces for faster and more uniform roasting.

• Use parchment paper for easier cleanup and to prevent sauce from sticking.

• Marinate ahead: Prepping the chicken in the morning makes dinner extra quick.

Flavor Boosters

• Add pineapple chunks for sweetness and a tropical twist.

• Toss in a few chili flakes or a drizzle of sriracha for heat.

• Add a splash of sesame oil to the marinade for nutty depth.

Substitutions

• Tamari or coconut aminos for gluten-free soy sauce alternatives.

• Maple syrup or agave instead of honey.

• Swap zucchini, snap peas, or mushrooms for any of the veggies.

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Serving Ideas & Occasions

What to Serve With Teriyaki Chicken Sheet Pan

• Steamed jasmine or brown rice

• Fried rice or garlic noodles

• Cauliflower rice for a low-carb option

• Asian slaw or cucumber salad for crunch and contrast

Perfect For:

• Busy weeknights – Dinner in under 45 minutes.

• Meal prep – Make ahead and portion into containers.

• Feeding a crowd – Double the batch on two pans.

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Nutritional & Health Notes

This sheet pan meal is balanced with protein, fiber, and healthy carbs — and you can adjust the sauce sweetness or sodium to fit your diet.

Per Serving (Approximate):

• High protein: ~25g per serving from chicken

• Low sugar: Homemade sauce uses honey or natural sweeteners

• High fiber: From broccoli, carrots, and peppers

• Gluten-free option: Use tamari or coconut aminos instead of soy sauce

To reduce carbs, skip rice and increase veggie portions. For low-fat, use skinless breasts and minimal oil.

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Frequently Asked Questions (FAQs)

1. Can I use store-bought teriyaki sauce?

Yes, but adjust the salt and sweetness accordingly. Store-bought sauces tend to be higher in sodium and sugar. Use about ¾ cup total — half for marinade, half for glazing.

2. Can I use frozen vegetables?

Yes, but be aware they release more water. Roast them separately or pat them dry before baking to avoid sogginess.

3. Can I meal prep this dish?

Absolutely. Store cooked chicken and veggies in airtight containers with rice. Keeps well in the fridge for up to 4 days.

4. Can I grill instead of roast?

Yes! Marinate and skewer the chicken and veggies or cook in a grill basket. Brush with sauce as it cooks.

5. What kind of rice works best?

Steamed jasmine, basmati, or brown rice are great. You can also use quinoa, cauliflower rice, or even soba noodles.

6. Can I freeze this recipe?

You can freeze the raw chicken in the marinade, then thaw and bake. Cooked chicken and veggies can also be frozen, but texture may soften.

7. How do I keep the veggies crisp?

Cut them evenly, don’t overcrowd the pan, and roast at high heat. Adding softer veggies (like zucchini or snap peas) halfway through the bake time also helps.

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