This Teriyaki Chicken and Veggies is a sheet pan meal that is processed sugar free and grain-free, with soy-free and gluten-free options! Have as is for a flavorful low-carb dinner, or pair with some brown rice for a healthy whole foods meal everyone will love.
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We moved into our house about a month ago now, and it’s been six weeks since we left LA. Since the movers are still not here with our things (worst customer service experience of my life), I’ve had to get creative with the meals I make.
I didn’t want to buy new kitchen tools because, as you can imagine, I have a ton! But I had to break down and buy knives, a sheet pan, some mixing bowls and silverware. Since I live next door to my sister now, I’ve been able to borrow a couple pots, a pan, a slow cooker, a toaster, a french press and some mugs/cups. It’s bare bones in here, but it’s really all we absolutely need to survive.
So, when trying to figure out what recipes I can prepare to share with you guys, a nice, simple sheet pan meal came to mind. It also worked double duty as meal prep for my husband to take to work!
This Teriyaki Chicken and Veggies is a really simple sheet pan meal that comes alive with a drizzle of the 5 ingredient teriyaki sauce (not counting the water), which has gluten-free and soy-free options!
How to make Sheet Pan Teriyaki Chicken and Veggies
- Cut up the veggies and coat with oil, salt, pepper and garlic powder. Spread them out evenly on a large cookie sheet.
2. Cut boneless, skinless chicken thighs into 1 inch pieces and season with salt and pepper. Then spread them out evenly over the top of the veggies.
3. Bake for 25 to 30 minutes until vegetables are tender and the chicken is cooked through.
4. Drizzle with homemade, processed sugar free teriyaki sauce.
This healthy, whole foods dinner is ready in under 45 minutes, and it’s perfect for make ahead lunches to take to work. Meal prep has never been healthier or tastier!
If you like the sound of easy dinners like this Teriyaki Chicken and Veggies Sheet Pan Meal, then you should definitely check out my other one pan meals:
Paleo Orange Chicken and Beets with Thyme
Baked Salmon with Peaches and Asparagus
Creamy Coconut Lime Skillet Chicken
Baked Italian Chicken Thighs with Veggies
Paleo Cranberry Chicken for the Instant Pot
Vanessa at The Cheerful Kitchen
Yields Serves 4
10 minPrep Time
25 minCook Time
35 minTotal Time
Save RecipeIngredients
- 1.5-2 lb boneless skinless chicken thighs
- 2 large zucchini
- One large onion
- Two large carrots
- 1 cups sugar snap peas
- One red bell pepper
- 3 Tablespoons olive oil, or cooking oil of choice
- 1/2 tsp salt + 1/2 tsp salt
- 1/2 tsp granulated garlic
- 1/4 tsp pepper + 1/4 tsp pepper
- 1/2 cup Soy sauce, OR gluten-free Tamari, OR Coconut-aminos for soy-free/gluten-free
- 2 minced garlic cloves
- 1/2 inch nub of ginger, peeled and minced (about 1 Tablespoon)
- 1/4 cup plus 1 Tablespoon coconut sugar (add another tablespoon if you like things very sweet. I like it pretty salty.)
- 1 Tablespoon corn starch
- 1/4 cup very warm water
Instructions
- Preheat your oven to 400 degrees.
- Peel the carrots and cut into small, bite sized pieces.
- Cut the zucchini in half length wise, and then cut into large 1 inch chunks.*
- Cut both ends off the onion, then cut in half. Discard the skin and the outer layer of the onion, then cut into bite sized chunks.
- Cut the bell pepper in half and discard the seeds and white insides. Cut into bite sized chunks, about the same size as you cut the onion.
- Place all of your cut up veggies and the sugar snap peas in a large bowl. Add 2 Tablespoons of oil, 1/2 tsp salt, the granulated garlic and 1/4 tsp pepper. Stir until everything is coated and the spices are distributed. Pour into a single layer on a large sheet pan.
- Take your boneless, skinless chicken thighs and cut them up into large 1 inch chunks. Either put the cut up chicken into a bowl, add 1 Tablespoon oil, 1/2 tsp salt and 1/4 tsp pepper and mix until everything is coated OR leave the cut up chicken in a pile on the cutting board, add the oil, salt and pepper, and mix well with clean hands.
- Dot the top of the veggies on the sheet pan with the chicken pieces, spreading them out evenly.
- Put in the oven and bake for 25-30 minutes, until veggies are tender and the chicken is cooked through and beginning to brown a bit.
- Mince the garlic and fresh ginger.
- Add all of the sauce ingredients to a sauce pan EXCEPT the corn starch and water. Save the corn starch and water for later.
- Turn the heat up to medium and whisk until the sugar has dissolved. Bring the mixture to a simmer and then turn the heat to low. Simmer for about 5 minutes.
- In a small bowl, make slurry by mixing together the warm water and corn starch until it has dissolved completely. Leave no lumps.
- After the sauce has simmered for 5 minutes, add the slurry to the pot and whisk to combine. Continue to simmer and whisk occasionally until the sauce has thickened, another 5 minutes. When done, turn the heat off and pour the sauce into a bowl. Set aside until needed.
- When the chicken and veggies are done cooking, spoon your desired amount of teriyaki sauce over everything. Eat as is or serve with brow rice or over rice noodles.
Notes
- The zucchini needs to be cut much larger than the carrots because carrots take much longer to cook than zucchini if they are the same size.
- PRO TIP! Cut all of your veggies and sauce ingredients first, THEN cut your chicken so you don't have to wash your cutting board more than once.
Kathryn W says