Sheet Pan Teriyaki Chicken With Vegetables

In our house, weeknights used to be a whirlwind of rushed decisions and often, less-than-exciting meals. That was until we discovered the magic of sheet pan dinners, and specifically, this Sheet Pan Teriyaki Chicken with Vegetables recipe. Honestly, it’s become a family favorite for so many reasons. Even my pickiest eater, who usually eyes vegetables with suspicion, happily devours the broccoli and peppers coated in that savory-sweet teriyaki glaze. What I love most, beyond the incredible flavor, is the sheer ease of it all. Minimal cleanup, vibrant, healthy ingredients, and a dinner that’s ready in under an hour – it’s a true weeknight win. If you’re looking for a recipe that’s both delicious and stress-free, look no further. This sheet pan teriyaki chicken and vegetables is about to become your new go-to meal.

Ingredients for Sheet Pan Teriyaki Chicken and Vegetables

This recipe uses simple, fresh ingredients that come together beautifully to create a flavorful and satisfying meal. Here’s what you’ll need:

• Chicken Thighs (Boneless, Skinless): 1.5 lbs. Chicken thighs are preferred for their juiciness and flavor, holding up well to sheet pan cooking and the teriyaki marinade. You can also use chicken breasts, but thighs tend to stay moister.
• Broccoli Florets: 1 large head (about 4 cups). Broccoli adds a wonderful texture and nutritional boost to the dish. Its florets roast nicely on a sheet pan, getting slightly crispy edges.
• Bell Peppers (Various Colors): 2 large (red, yellow, or orange). Bell peppers bring sweetness, color, and essential vitamins to the recipe. A mix of colors makes the dish visually appealing and offers a variety of nutrients.
• Red Onion: 1 medium. Red onion adds a pungent and slightly sweet flavor that mellows as it roasts, complementing the teriyaki sauce perfectly.
• Carrots: 2 large, peeled and sliced into rounds. Carrots provide sweetness and a satisfying crunch, even after roasting. They also add another layer of color and nutrients.
• Teriyaki Sauce: 1 cup (store-bought or homemade). The star of the show! Teriyaki sauce provides the signature sweet and savory flavor that coats the chicken and vegetables, creating a delicious glaze as it roasts. Choose your favorite brand or make your own for a more customized flavor.
• Sesame Oil: 2 tablespoons. Sesame oil adds a nutty aroma and flavor that enhances the teriyaki sauce and Asian-inspired profile of the dish. It also helps with browning and prevents sticking.
• Rice Vinegar: 2 tablespoons. Rice vinegar adds a touch of acidity to balance the sweetness of the teriyaki sauce and brighten the overall flavor of the dish.
• Garlic: 2 cloves, minced. Garlic provides a pungent and savory base flavor that complements both the chicken and vegetables.
• Ginger: 1 teaspoon, grated (fresh ginger preferred). Fresh ginger adds a warm, spicy, and slightly citrusy note that is essential to authentic teriyaki flavor.
• Sesame Seeds (for garnish): 1 tablespoon. Sesame seeds add a visual appeal and a subtle nutty crunch as a finishing touch.
• Green Onions (for garnish): 2 stalks, thinly sliced. Green onions provide a fresh, mild onion flavor and vibrant green color as a garnish.
• Salt and Black Pepper: To taste. Essential for seasoning and enhancing the natural flavors of the ingredients.

Instructions for Sheet Pan Teriyaki Chicken and Vegetables

This recipe is incredibly straightforward, perfect for busy weeknights. Follow these simple steps to create a delicious and healthy meal:

1. Preheat Your Oven and Prepare the Sheet Pan: Start by preheating your oven to 400°F (200°C). While the oven is heating, line a large baking sheet with parchment paper. Parchment paper isn’t strictly necessary, but it makes cleanup a breeze and prevents the chicken and vegetables from sticking to the pan, especially with the sticky teriyaki sauce. If you don’t have parchment paper, you can lightly grease the baking sheet with cooking spray or olive oil.
2. Prepare the Chicken: If using chicken thighs, ensure they are boneless and skinless. If they are particularly thick, you might consider pounding them slightly to an even thickness. This will help them cook more evenly on the sheet pan and prevent some pieces from being overcooked while others are still raw. Cut the chicken thighs into bite-sized pieces, about 1-inch cubes. Smaller pieces will cook faster and more evenly alongside the vegetables. Place the cut chicken in a large bowl.
3. Prepare the Vegetables: Wash and chop all your vegetables. Cut the broccoli into medium-sized florets, ensuring they are roughly the same size for even cooking. Slice the bell peppers into strips, about ½ inch wide. Halve or quarter the red onion and then slice it into wedges. Slice the carrots into ¼-inch thick rounds. The key is to cut the vegetables into pieces that are similar in size so they cook at roughly the same rate. Add all the prepared vegetables to the bowl with the chicken.
4. Make the Teriyaki Marinade (if homemade) or Prepare Store-Bought Sauce: If you are using store-bought teriyaki sauce, simply measure out 1 cup. If you are making your own homemade teriyaki sauce, now is the time to prepare it. A basic homemade teriyaki sauce typically involves soy sauce, mirin (or sake), sugar (brown or white), ginger, garlic, and sometimes a thickener like cornstarch. Whisk all the ingredients together until well combined and smooth.
5. Marinate the Chicken and Vegetables: Pour the teriyaki sauce, sesame oil, and rice vinegar over the chicken and vegetables in the bowl. Add the minced garlic and grated ginger. Season generously with salt and black pepper. Toss everything together thoroughly to ensure that the chicken and vegetables are evenly coated in the marinade. Let the mixture marinate for at least 15 minutes, or up to 30 minutes for more intense flavor. While marinating for longer than 30 minutes is generally fine for chicken, be mindful that very long marinating times for vegetables can sometimes make them slightly mushy. However, for this recipe, a 30-minute marinade is ideal.
6. Arrange on the Sheet Pan: Spread the marinated chicken and vegetables in a single layer on the prepared baking sheet. Try to avoid overcrowding the pan, as this can steam the vegetables instead of roasting them, preventing them from getting nicely browned and slightly crispy. If necessary, use two baking sheets to ensure everything is in a single layer. Distribute the chicken and vegetables evenly across the pan.
7. Roast in the Oven: Place the sheet pan in the preheated oven and roast for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender-crisp and slightly caramelized. The internal temperature of the chicken should reach 165°F (74°C). Halfway through the cooking time, around 10-12 minutes, you can toss the chicken and vegetables gently with a spatula to ensure even cooking and browning on all sides. Keep an eye on the vegetables to prevent them from burning, especially if your oven runs hot.
8. Broil for Extra Caramelization (Optional): For extra caramelization and a more intensely glazed finish, you can broil the chicken and vegetables for the last 2-3 minutes of cooking time. Turn the oven to broil (high heat) and keep a close watch to prevent burning. Broiling can quickly take the dish from perfectly caramelized to burnt, so stay vigilant and remove the sheet pan as soon as you achieve the desired level of browning and glaze.
9. Garnish and Serve: Once the chicken and vegetables are cooked to perfection, remove the sheet pan from the oven. Garnish generously with sesame seeds and sliced green onions for added flavor and visual appeal. Serve immediately over rice, quinoa, or your favorite grain. The hot teriyaki chicken and vegetables are best enjoyed fresh and warm.

Nutrition Facts for Sheet Pan Teriyaki Chicken and Vegetables

This Sheet Pan Teriyaki Chicken and Vegetables recipe is not only delicious but also packed with nutrients. Here’s a general nutritional breakdown per serving (approximate and can vary based on specific ingredients and serving size):

• Servings: Approximately 4-6 servings. This recipe is designed to comfortably serve 4 people as a main course, or up to 6 if served with generous sides.
• Calories: Approximately 450-550 calories per serving. This is a moderate calorie count for a satisfying and protein-rich meal, making it suitable for a balanced diet.
• Protein: Approximately 40-50 grams of protein per serving. Chicken thighs are an excellent source of lean protein, essential for muscle building, repair, and overall satiety.
• Fat: Approximately 20-25 grams of fat per serving. This includes healthy fats from sesame oil and the natural fats in chicken thighs. While higher than some leaner protein sources, the fat contributes to flavor and satiety.
• Carbohydrates: Approximately 30-40 grams of carbohydrates per serving. These carbohydrates come primarily from the vegetables and teriyaki sauce. Choose a teriyaki sauce with lower added sugar content to reduce carbohydrate intake if desired.
• Fiber: Approximately 5-7 grams of fiber per serving. The abundance of vegetables in this dish contributes a good amount of dietary fiber, important for digestive health and promoting fullness.

Note: These are estimated values and can vary depending on specific ingredients used, portion sizes, and brands of sauces. For precise nutritional information, calculate based on the specific products you use and your serving sizes.

Preparation Time for Sheet Pan Teriyaki Chicken and Vegetables

This recipe is designed for efficiency, making it ideal for busy weeknights.

• Prep Time: 20-25 minutes. This includes washing and chopping the vegetables, cutting the chicken, and preparing the marinade. Efficient chopping and organization can help reduce prep time.
• Cook Time: 20-25 minutes. Roasting in the oven takes about 20-25 minutes, depending on your oven and the size of your chicken and vegetable pieces. Broiling adds an additional 2-3 minutes if desired.
• Total Time: Approximately 40-50 minutes. From start to finish, you can have a delicious and healthy dinner on the table in under an hour.

How to Serve Sheet Pan Teriyaki Chicken and Vegetables

This versatile dish can be served in a variety of ways to create a complete and satisfying meal. Here are some serving suggestions:

• Over Rice:
  • Classic White Rice: A simple and classic choice, white rice provides a neutral base to soak up the flavorful teriyaki sauce.
  • Brown Rice: For a healthier option, brown rice offers more fiber and a nuttier flavor.
  • Jasmine Rice: Fragrant jasmine rice adds a delicate floral aroma that complements the teriyaki flavors.
  • Cauliflower Rice: For a low-carb alternative, cauliflower rice is a great way to reduce carbohydrate intake while still enjoying the dish.
• With Noodles:
  • Udon Noodles: Thick and chewy udon noodles are excellent for soaking up sauces and provide a hearty base.
  • Soba Noodles: Buckwheat soba noodles offer a slightly nutty flavor and a lighter texture.
  • Egg Noodles: Wide egg noodles are another good option for a comforting and satisfying meal.
• As Lettuce Wraps:
  • Crisp Lettuce Cups: Serve the teriyaki chicken and vegetables in crisp lettuce cups (like butter lettuce or romaine) for a light and refreshing low-carb option.
• With Quinoa or Other Grains:
  • Quinoa: A protein-rich grain that provides a healthy and nutritious base for the dish.
  • Farro: Chewy farro offers a nutty flavor and satisfying texture.
  • Couscous: Light and fluffy couscous is another quick and easy grain option.
• Alongside a Salad:
  • Simple Green Salad: A fresh green salad with a light vinaigrette provides a refreshing contrast to the savory teriyaki chicken and vegetables.
  • Asian-Inspired Salad: Consider a salad with edamame, shredded carrots, and a sesame ginger dressing to complement the Asian flavors of the main dish.
• As Bowls:
  • Grain Bowls: Create customizable bowls with a base of rice or quinoa, topped with the teriyaki chicken and vegetables, and additional toppings like avocado, edamame, pickled ginger, or a drizzle of sriracha mayo.

Additional Tips for Perfect Sheet Pan Teriyaki Chicken and Vegetables

To ensure your Sheet Pan Teriyaki Chicken and Vegetables turns out perfectly every time, here are some helpful tips:

1. Don’t Overcrowd the Pan: This is crucial for proper roasting. Overcrowding will steam the vegetables instead of roasting them, resulting in soggy vegetables and less browning. Use two sheet pans if necessary to ensure everything is in a single layer with space around the pieces for air circulation.
2. Cut Vegetables to Similar Sizes: For even cooking, cut all your vegetables into pieces that are roughly the same size. This ensures that all the vegetables cook at the same rate and are tender-crisp at the same time.
3. Use Chicken Thighs for Juiciness: While chicken breasts can be used, chicken thighs are generally more forgiving on a sheet pan and tend to stay juicier during roasting. They also have more flavor, enhancing the overall taste of the dish.
4. Marinate for Flavor Depth: Even a short 15-30 minute marinade significantly enhances the flavor of the chicken and vegetables. It allows the teriyaki sauce to penetrate the ingredients, resulting in a more flavorful and tender dish.
5. Adjust Cooking Time Based on Vegetables: Different vegetables have different cooking times. Root vegetables like carrots and potatoes might require a slightly longer cooking time than softer vegetables like broccoli and bell peppers. You can add heartier vegetables to the pan a few minutes earlier if needed. In this recipe, carrots are sliced thinly to cook at a similar rate to broccoli and peppers.
6. Don’t Forget to Season: Even though teriyaki sauce is flavorful, don’t forget to season the chicken and vegetables with salt and black pepper before roasting. This enhances the natural flavors of the ingredients and balances the sweetness of the teriyaki sauce. Taste and adjust seasoning after cooking as well if needed.
7. Broil for Caramelization (Carefully): Broiling for the last few minutes can create a beautiful caramelized glaze on the chicken and vegetables. However, broiling can be very quick, so keep a close eye on the pan to prevent burning. Position the sheet pan in the upper rack of the oven and watch it carefully.
8. Garnish for Flavor and Presentation: Garnishes like sesame seeds and green onions not only add visual appeal but also contribute to the flavor and texture of the dish. Sesame seeds add a nutty crunch, and green onions provide a fresh, mild oniony bite. Consider other garnishes like red pepper flakes for a touch of spice or chopped cilantro for freshness.

Frequently Asked Questions (FAQ) about Sheet Pan Teriyaki Chicken and Vegetables

Here are some common questions and answers about making Sheet Pan Teriyaki Chicken and Vegetables:

Q1: Can I use chicken breasts instead of chicken thighs?
A: Yes, you can use chicken breasts. However, chicken breasts tend to be leaner and can dry out more easily during roasting. If using chicken breasts, consider cutting them into slightly thicker pieces to prevent them from overcooking and becoming dry. You can also reduce the cooking time slightly and ensure you don’t over-broil them. Chicken thighs are generally recommended for their juiciness and flavor in this recipe.

Q2: Can I use frozen vegetables?
A: While fresh vegetables are preferred for optimal texture and flavor, you can use frozen vegetables in a pinch. If using frozen vegetables, thaw them completely and pat them dry thoroughly before adding them to the marinade and roasting. Frozen vegetables tend to release more moisture, which can affect browning. Roasting them at a slightly higher temperature or for a bit longer might be necessary to achieve desired caramelization.

Q3: Can I make this recipe ahead of time?
A: While best served fresh, you can prepare the chicken and vegetables ahead of time and store them separately in the refrigerator for up to 24 hours. You can also marinate the chicken and vegetables ahead of time and store them in the refrigerator for up to 8 hours before roasting. Roast just before serving for the best texture and flavor. Leftovers can be stored in the refrigerator for up to 3 days, but the vegetables may soften slightly upon reheating.

Q4: Can I add other vegetables to this recipe?
A: Absolutely! This recipe is very versatile, and you can easily add or substitute vegetables based on your preferences and what you have on hand. Good additions include: zucchini, snap peas, snow peas, mushrooms, asparagus, Brussels sprouts, and baby corn. Just be mindful of the cooking times of different vegetables and adjust accordingly. Heartier vegetables like potatoes or sweet potatoes may need to be pre-cooked or cut into smaller pieces.

Q5: Can I make my own teriyaki sauce?
A: Yes, you can definitely make your own teriyaki sauce! Homemade teriyaki sauce is often healthier and allows you to control the ingredients and sweetness level. There are many recipes available online, typically involving soy sauce, mirin (or sake), sugar (brown or white), ginger, garlic, and sometimes a thickener like cornstarch. Making your own sauce can elevate the flavor of the dish and cater to specific dietary needs.

Q6: Is this recipe gluten-free?
A: It depends on the teriyaki sauce you use. Many store-bought teriyaki sauces contain soy sauce, which is not gluten-free. To make this recipe gluten-free, use a gluten-free teriyaki sauce or make your own homemade teriyaki sauce using tamari (gluten-free soy sauce) or coconut aminos. Ensure all other ingredients are also gluten-free if necessary.

Q7: How do I prevent the teriyaki sauce from burning on the sheet pan?
A: To prevent burning, avoid overcrowding the pan, which can lead to steaming instead of roasting and cause the sauce to pool and burn. Roasting at the recommended temperature of 400°F (200°C) is usually sufficient. If you notice the sauce starting to burn during roasting, you can lower the oven temperature slightly or cover the sheet pan loosely with foil for part of the cooking time. Keep a close watch, especially if broiling, as the sugars in the teriyaki sauce can caramelize and burn quickly.

Q8: Can I make this recipe spicier?
A: Yes! To add some heat, you can include a pinch of red pepper flakes to the marinade, or add a dash of sriracha or chili garlic sauce to the teriyaki sauce. You can also garnish the finished dish with sliced jalapeños or a drizzle of chili oil for extra spice. Adjust the amount of spice to your personal preference.

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