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    Home » Course » Main Course

    Healthy Sheet Pan Teriyaki Chicken and Vegetables

    Published: Sep 26, 2019 · Modified: Mar 10, 2023 by Erin Carter · This post may contain affiliate links · Leave a Comment

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    This sheet pan teriyaki chicken and vegetables is such a simple and healthy dinner idea. Made in one pan this easy teriyaki chicken is healthy, gluten free, and bursting with flavour. Loaded with vegetables with hints of ginger it also makes for great leftovers.

    A tray of teriyaki chicken stir fry  with broccoli, peppers and pineapple.

    Why you will love this recipe:

    • This sheet pan teriyaki chicken and vegetables is so delicious! The sauce provides the most delicious flavour for bot the chicken and the veggies.
    • It's so easy and simple to make in just one pan.
    • Since it's made in one pan the clean up for this chicken stir fry is quick and easy!
    • The sauce on this stir fry has the most amazing flavour with the combination of ginger, coconut vinegar, green onion, balsamic vinegar and crushed chili peppers.
    • Besides being healthy this teriyaki chicken recipe is also gluten free, paleo and dairy free.
    • It's loaded with vegetables including broccoli, peppers and carrots as well as pineapple. 
    • It makes great leftovers!
    • It's perfect for meal prep and makes an easy weeknight dinner.
    • Kids love it!
    • It's refined sugar free.

    Taste and texture:

    This homemade teriyaki chicken has the most incredible flavour. The sauce is slightly sweet with just a little heat from the chili flakes and ginger, but don't worry, it isn't spicy. The vegetables, especially the broccoli, soak up the sauce to give them the best taste.

    Key ingredients and substitutions: 

    • Chicken - boneless, skinless chicken breasts are used to make this delicious chicken stir fry.
    • Broccoli - fresh broccoli is a healthy dark green vegetable that is full of vitamins, minerals and fiber. I recommend using fresh, rather than frozen broccoli for this recipe.
    • Bell peppers - sweet bell peppers add both flavour and color to his delicious one pan teriyaki chicken and vegetables. 
    • Carrots - carrots are one of my favorite vegetables to use in stir fry. They add flavour, texture and color to this dish. 
    • Pineapple - fresh pineapple adds a subtle natural sweetness and flavour to this teriyaki chicken. 
    • Coconut aminos - the base of the delicious stir fry sauce on this teriyaki chicken is coconut aminos. It has a subtle sweet flavour that gives the chicken and veggies so much flavour. Instead of coconut aminos you could use soy sauce as well.
    • Honey - honey is used to naturally sweeten the homemade teriyaki sauce on this recipe and keep it refined sugar free.
    • Ginger - ginger is such a healthy spice that has anti-inflammatory properties and adds a unique flavour to the stir fry sauce. 

    How to make this recipe:

    Step one:

    First you are going to make the sauce for this teriyaki chicken stir fry by placing all the ingredients into your blender and blending well until smooth.

    A vitamix blender filled with green onion, chili flakes and avocado oil.

    Step two:

    Next you will place the vegetables and pineapple into one bowl and the chopped chicken into another bowl. Then pour 2/3 of the sauce over the vegetables and stir well until coated. Then pour the remaining 1/3 of the sauce over the chicken and stir well until coated.

    A bowl of vegetables coated in teriyaki sauce.
    A bowl of chicken coated in teriyaki sauce.

    Step three:

    Let all the ingredients marinate for 30-60 minutes.

    Step four:

    Then preheat your oven to 375 degrees Fahrenheit and line a baking sheet with parchment paper. Next spread all the ingredients over the baking sheet and spread well until you have an even layer.

    A baking sheet full of raw vegetables and chicken coated in teriyaki sauce.

    Step five:

    Then place the baking sheet in the oven and bake for 20-25 minutes, until the chicken is cooked and the vegetables are the consistency you desire. Let it cool for a few minutes, then serve and enjoy!

    Teriyaki chicken stir fry on a baking sheet.

    Tips and variations: 

    • If you are serving a crowd feel free to double or triple this recipe. You'll just need to use multiple pans. 
    • Instead of avocado oil you can use olive oil. 
    • Instead of honey you can use maple syrup. 

    How to serve:

    • Serve this chicken stir fry over white rice or cauliflower rice. 
    • You can serve it over rice noodles.
    • This teriyaki chicken is delicious served on its own. 
    • Top it with sesame seeds, peanuts or cashews. 
    • Top it with fresh bean sprouts.
    • Serve it over vegetable noodles such as zucchini noodles or sweet potato noodles.

    How to store:

    Store any leftovers in the fridge in an air tight container for up to 5 days. 

    A serving spoon full of teriyaki chicken stir fry and vegetables.

    Frequently asked questions:

    Can you freeze stir fry?

    Yes you can. Stir fry freezes really well. Simply portion it out into freezer bags and be sure to remove the air. It can be stored in the freezer for up to 3 months.

    Is teriyaki chicken good for muscle growth?

    Teriyaki chicken is great for body builders as chicken is a lean meat that's full of protein. The vegetables in teriyaki chicken add healthy carbohydrates that are also great for muscle growth. With it's balance of carbohydrates and protein teriyaki chicken is also a great after workout meal. 

    Is this teriyaki chicken keto?

    No, this chicken recipe is not low carb or keto.

    Is this recipe Whole30 compliant?

    No it is not as the sauce contains honey.

    Other recipes you will love:

    • Healthy Chicken Stir Fry
    • Whole30 and Paleo Sloppy Joes
    • Teriyaki Stir Fry Broccoli
    • Meatloaf with Blueberries
    • Coconut Mushroom Chicken
    • Gluten Free Blueberry Muffins

    Since you made it this far we are basically best friends so be sure to follow me on Instagram, Pinterest, TikTok and Facebook where I share even more recipes and healthy living tips! And don’t forget to leave this recipe a star review before you go!

    A pan of teriyaki chicken and vegetables with a serving spoon in it.

    Sheet Pan Teriyaki Chicken and Vegetbles

    This sheet pan teriyaki chicken and vegetables recipe is such an easy, tasty dinner idea. With hints of ginger, it's gluten free and paleo and makes great leftovers!
    4.89 from 9 votes
    Print Pin Rate
    Course: Main Course
    Cuisine: American, asian
    Diet: Diabetic, Gluten Free, Low Lactose
    Prep Time: 35 minutes minutes
    Cook Time: 20 minutes minutes
    Total Time: 55 minutes minutes
    Servings: 8
    Calories: 477kcal
    Author: Dr. Erin Carter

    Equipment

    • Blender

    Ingredients

    Sauce Ingredients

    • 1 cup avocado oil
    • 1/2 cup coconut aminos
    • 1/2 cup chopped green onion
    • 1/4 cup balsamic vinegar
    • 3 tablespoon honey
    • 2 tablespoon coconut vinegar
    • 1 clove garlic, crushed (or sub 1 tablespoon garlic infused olive oil)
    • 1 teaspoon sea salt
    • 1 teaspoon ginger powder
    • 1 teaspoon crushed chili peppers
    • 1/4 teaspoon ground black pepper

    Stir Fry Ingredients

    • 4 chicken breasts, chopped into pieces
    • 12 oz chopped broccoli florets (1 head, chopped)
    • 2 sweet bell peppers, chopped
    • 2 cups chopped carrots
    • 2 cups chopped pineapple

    Instructions

    Sauce Instructions

    • Place all the ingredients into your Vitamix or other high speed blender and blend well until smooth.

    Stir Fry Instructions

    • Place the chopped vegetables and pineapple into one bowl and the chopped chicken into another bowl.
    • Pour 2/3 of the sauce over the vegetable mixture and blend well until coated.
    • Pour the remaining sauce over the chicken and stir well until coated.
    • Allow the ingredients to sit and marinate for 30-60 minutes.
    • Preheat your oven to 375F and spread parchment paper over a baking sheet.
    • Distribute the ingredients evenly over the baking sheet, until you have an even layer.
    • Bake for 20-25 minutes, until the chicken is cooked and the vegetables have the consistency you desire.

    Notes

    1. Optional toppings: cashews, peanuts, sesame seeds, cilantro.
    2. Serve this over cauliflower rice or white rice .
    3. This recipes makes great leftovers.
    4. Nutritional values are an estimate and will vary depending on the exact ingredients used. 
    5. Store any leftovers in the fridge in an air tight container in the fridge for up to 5 days.

    Nutrition

    Calories: 477kcal | Carbohydrates: 25g | Protein: 26g | Fat: 31g | Saturated Fat: 4g | Cholesterol: 72mg | Sodium: 806mg | Potassium: 794mg | Fiber: 3g | Sugar: 15g | Vitamin A: 6737IU | Vitamin C: 100mg | Calcium: 50mg | Iron: 1mg
    Tried this Recipe? Pin it for Later!Mention @pureandsimpleno or tag #pureandsimpleno!

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    DISCLAIMERS: The statements made on this website have not been approved by the Food and Drug Administration or Health Canada. The information is not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

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    Hi everyone! My name is Dr. Erin Carter and I am so thrilled you are here. I am a physician with specialities in both internal medicine and rheumatology, and I believe that food and healthy living are forms of medicine. In my spare time I share health information and delicious, healthy recipes here on Pure and Simple Nourishment.

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