Sheet Pan Teriyaki Chicken

Weeknight dinners at our house can often feel like a juggling act. Between school runs, after-school activities, and just the general tiredness of the week, getting a healthy and delicious meal on the table can sometimes feel like a monumental task. That’s why discovering this Sheet Pan Teriyaki Chicken recipe was a game-changer. Honestly, from the first time I made it, this dish has become a firm family favorite. The kids devour it, even sneaking extra broccoli (a minor miracle in itself!), and my partner and I love the vibrant flavors and minimal cleanup. The best part? It’s incredibly easy to throw together, meaning less time in the kitchen and more time spent enjoying dinner together. The chicken comes out juicy and flavorful, the vegetables are perfectly tender-crisp, and the homemade teriyaki sauce is just the right balance of sweet and savory. If you’re searching for a quick, healthy, and utterly delicious meal that will please even the pickiest eaters, look no further – this Sheet Pan Teriyaki Chicken is it!

Ingredients

• Chicken Thighs (Boneless, Skinless): About 2 pounds, cut into 1-inch pieces. Chicken thighs are preferred for their juiciness and flavor, which hold up beautifully in the oven. You can also use chicken breasts, but be mindful they might cook slightly faster and can become drier if overcooked.
• Broccoli Florets: 4 cups, roughly chopped. Broccoli provides a wonderful texture and absorbs the teriyaki sauce beautifully. It’s also a nutritional powerhouse packed with vitamins and fiber.
• Bell Peppers (Various Colors): 2 large, sliced into strips. Using a mix of colors like red, yellow, and orange adds visual appeal and a variety of sweet pepper flavors. Bell peppers are rich in Vitamin C and antioxidants.
• Red Onion: 1 medium, sliced into wedges. Red onion adds a slightly pungent and sweet flavor that complements the teriyaki sauce and other vegetables. It also caramelizes beautifully in the oven.
• Carrots: 2 large, peeled and sliced into rounds or sticks. Carrots bring a touch of sweetness and a satisfying crunch to the dish. They are also a great source of beta-carotene.
• Zucchini or Yellow Squash: 1 large (optional), sliced into half-moons. Zucchini or yellow squash adds a mild, slightly sweet flavor and a tender texture. They are also low in calories and high in water content.
• Sesame Oil: 2 tablespoons. Sesame oil provides a nutty, aromatic base for the teriyaki marinade and sauce, enhancing the Asian-inspired flavors.
• Soy Sauce (Low Sodium): ½ cup. Low sodium soy sauce provides the salty umami base for the teriyaki sauce. Using low sodium helps control the overall sodium content of the dish. You can also use tamari for a gluten-free option.
• Mirin (Sweet Rice Wine): ¼ cup. Mirin adds a subtle sweetness and depth of flavor to the teriyaki sauce. If you don’t have mirin, you can substitute with dry sherry or rice vinegar with a teaspoon of sugar.
• Rice Vinegar: 2 tablespoons. Rice vinegar adds a tangy counterpoint to the sweetness of the mirin and sugar, balancing the overall flavor profile of the teriyaki sauce.
• Brown Sugar (Packed): ¼ cup. Brown sugar provides sweetness and a rich molasses flavor to the teriyaki sauce. You can adjust the amount to your preference.
• Garlic: 3 cloves, minced. Garlic adds a pungent and savory flavor that is essential to teriyaki sauce. Freshly minced garlic is recommended for the best flavor.
• Ginger: 1 tablespoon, grated fresh. Fresh ginger provides a warm, spicy, and slightly citrusy flavor that is characteristic of teriyaki sauce. Fresh ginger is preferred over powdered for a brighter flavor.
• Cornstarch: 1 tablespoon. Cornstarch is used as a thickening agent for the teriyaki sauce, creating a glossy and coating consistency.
• Water: 2 tablespoons. Water is mixed with cornstarch to create a slurry, which is then added to the sauce to thicken it.
• Sesame Seeds (for garnish): Optional. Sesame seeds add a nutty flavor and a visual appeal when sprinkled over the finished dish.
• Chopped Green Onions (for garnish): Optional. Green onions add a fresh, mild onion flavor and a pop of color when used as a garnish.
• Cooked Rice or Quinoa (for serving): Optional. Rice or quinoa is a classic and healthy base for serving teriyaki chicken and vegetables.

Instructions

1. Prepare the Teriyaki Marinade and Sauce: In a medium bowl, whisk together sesame oil, soy sauce, mirin, rice vinegar, brown sugar, minced garlic, and grated ginger. This mixture will serve as both the marinade for the chicken and the base for the teriyaki sauce. The combination of these ingredients creates the signature sweet, savory, and umami-rich flavor of teriyaki.
2. Marinate the Chicken: Place the cut chicken thighs in a large zip-top bag or a bowl. Pour about ¾ of the teriyaki marinade over the chicken, reserving the remaining ¼ of the marinade for the sauce. Ensure the chicken is well coated with the marinade. Marinate in the refrigerator for at least 30 minutes, or up to 4 hours for more intense flavor. Marinating allows the chicken to absorb the flavors and become more tender.
3. Prepare the Vegetables: While the chicken is marinating, prepare the vegetables. Wash and chop the broccoli florets, bell peppers, red onion, carrots, and zucchini (if using) into bite-sized pieces. Consistent sizing will help the vegetables cook evenly on the sheet pan.
4. Preheat Oven and Prepare Sheet Pan: Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup. Parchment paper also prevents sticking and promotes even cooking.
5. Arrange Chicken and Vegetables on Sheet Pan: Spread the marinated chicken and the chopped vegetables in a single layer on the prepared sheet pan. Avoid overcrowding the pan, as this can steam the vegetables instead of roasting them. If necessary, use two sheet pans to ensure everything is in a single layer.
6. Bake the Sheet Pan Teriyaki Chicken: Bake in the preheated oven for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender-crisp. Chicken is cooked through when it reaches an internal temperature of 165°F (74°C). The vegetables should be tender but still retain a slight bite.
7. Make the Teriyaki Sauce: While the chicken and vegetables are baking, prepare the teriyaki sauce. In a small bowl, whisk together cornstarch and water to create a slurry. Pour the reserved marinade into a small saucepan. Bring the marinade to a simmer over medium heat. Add the cornstarch slurry to the simmering marinade and whisk constantly until the sauce thickens to your desired consistency. This usually takes just a minute or two. The cornstarch slurry thickens the sauce, creating a glossy teriyaki glaze.
8. Glaze and Serve: Once the chicken and vegetables are cooked, remove the sheet pan from the oven. Pour the thickened teriyaki sauce over the chicken and vegetables, tossing gently to coat everything evenly. Return the sheet pan to the oven for another 2-3 minutes to allow the sauce to glaze and caramelize slightly.
9. Garnish and Serve: Garnish with sesame seeds and chopped green onions, if desired. Serve the Sheet Pan Teriyaki Chicken immediately over cooked rice, quinoa, or noodles. Enjoy!

Nutrition Facts

(Per Serving, approximately 4 servings per recipe. Nutritional values are estimates and may vary based on specific ingredients and portion sizes.)

• Serving Size: Approximately 1 ½ cups (chicken and vegetables)
• Calories: Approximately 450-550 kcal. Calories will vary depending on portion size and specific ingredients used, especially the amount of sugar and oil.
• Protein: 35-45g. Chicken thighs are a great source of lean protein, essential for muscle building and satiety.
• Carbohydrates: 30-40g. Carbohydrates mainly come from vegetables, brown sugar in the sauce, and any rice or quinoa served alongside.
• Fat: 20-30g. Fat content comes from chicken thighs and sesame oil. Choose lean chicken thighs to reduce fat content.

Preparation Time

• Prep Time: 20 minutes. This includes chopping vegetables, preparing the marinade and sauce, and marinating the chicken.
• Cook Time: 25 minutes. This is the time spent baking the chicken and vegetables in the oven, plus a few additional minutes for glazing.
• Total Time: 45 minutes. From start to finish, this recipe is ready in under an hour, making it perfect for a quick and easy weeknight meal.

How to Serve

Sheet Pan Teriyaki Chicken is incredibly versatile and can be served in a variety of ways to suit your preferences and dietary needs. Here are some delicious serving suggestions:

• Classic Rice Bowl: Serve over fluffy steamed white rice or brown rice for a traditional and satisfying meal. The rice soaks up the delicious teriyaki sauce beautifully.
• Healthy Quinoa Bowl: For a more protein-packed and fiber-rich option, serve over cooked quinoa. Quinoa adds a nutty flavor and complements the teriyaki flavors.
• Cauliflower Rice Bowl (Low-Carb): For a low-carb alternative, serve over cauliflower rice. This is a great way to reduce carbohydrate intake while still enjoying the flavors of the dish.
• Noodle Bowl: Toss with your favorite cooked noodles, such as udon noodles, soba noodles, or egg noodles. The teriyaki sauce coats the noodles perfectly for a flavorful and comforting meal.
• Lettuce Wraps (Low-Carb): For a lighter and refreshing option, serve the teriyaki chicken and vegetables in crisp lettuce cups. This is a fun and healthy way to enjoy the dish.
• Salad Topper: Add Sheet Pan Teriyaki Chicken and vegetables to a bed of mixed greens for a hearty and flavorful salad. Consider adding a light vinaigrette dressing.
• With Spring Rolls or Potstickers: Serve alongside crispy spring rolls or potstickers for a more elaborate Asian-inspired feast.
• Garnish Options: Enhance the presentation and flavor by garnishing with sesame seeds, chopped green onions, a sprinkle of red pepper flakes for a touch of heat, or a drizzle of sriracha mayo for extra creaminess and spice.

Additional Tips for Perfect Sheet Pan Teriyaki Chicken

1. Don’t Overcrowd the Pan: Ensure the chicken and vegetables are spread in a single layer on the sheet pan. Overcrowding will cause them to steam instead of roast, resulting in soggy vegetables and chicken that doesn’t brown properly. Use two sheet pans if necessary.
2. Cut Vegetables to Similar Sizes: Cut all vegetables into roughly the same size pieces. This ensures they cook evenly and are all tender-crisp at the same time.
3. Marinate for Flavor: Don’t skip the marinating step! Marinating the chicken for at least 30 minutes (or longer) allows it to absorb the teriyaki flavors and become more tender and juicy.
4. Adjust Sweetness to Taste: The amount of brown sugar in the teriyaki sauce can be adjusted to your preference. If you prefer a less sweet sauce, reduce the amount of brown sugar. You can also substitute with honey or maple syrup for a different flavor profile.
5. Customize Your Vegetables: Feel free to swap out or add other vegetables to your liking. Broccoli, bell peppers, onions, and carrots are classic choices, but you can also use asparagus, green beans, snap peas, mushrooms, or cauliflower.
6. Use Fresh Ginger and Garlic: Freshly grated ginger and minced garlic provide the best flavor for teriyaki sauce. Avoid using powdered versions if possible, as fresh ingredients offer a brighter and more vibrant taste.
7. Control the Sauce Consistency: If you prefer a thicker teriyaki sauce, you can add a bit more cornstarch slurry. If you prefer a thinner sauce, add a tablespoon or two of water to the sauce while it’s simmering.
8. Broil for Extra Caramelization (Optional): For extra caramelized edges on the chicken and vegetables, you can broil the sheet pan for the last 1-2 minutes of cooking time. Keep a close eye on it to prevent burning.

Frequently Asked Questions (FAQ) about Sheet Pan Teriyaki Chicken

Q1: Can I use chicken breasts instead of chicken thighs?
A: Yes, you can use boneless, skinless chicken breasts. However, chicken breasts tend to be leaner and can dry out more easily than thighs. If using chicken breasts, consider cutting them into slightly larger pieces and be careful not to overcook them. Check for doneness a few minutes earlier than you would for thighs.

Q2: Can I make this recipe vegetarian or vegan?
A: Absolutely! To make this recipe vegetarian or vegan, you can substitute the chicken with firm or extra-firm tofu, tempeh, or even large portobello mushroom caps. Press the tofu well to remove excess water before marinating. Ensure your soy sauce and mirin are also vegan-friendly, though most commercially available brands are.

Q3: Can I prepare the Sheet Pan Teriyaki Chicken ahead of time?
A: You can prep some components ahead of time. You can chop the vegetables and prepare the teriyaki marinade and sauce a day in advance and store them separately in the refrigerator. However, it’s best to cook the chicken and vegetables fresh for the best texture. Marinating the chicken overnight is fine and can enhance the flavor.

Q4: How long does leftover Sheet Pan Teriyaki Chicken last in the refrigerator?
A: Leftover Sheet Pan Teriyaki Chicken can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat thoroughly before serving.

Q5: Can I freeze Sheet Pan Teriyaki Chicken?
A: While you can freeze cooked Sheet Pan Teriyaki Chicken, the texture of the vegetables may become softer after thawing. For best results, freeze the chicken and sauce separately from the vegetables if possible. Thaw overnight in the refrigerator and reheat thoroughly.

Q6: Is this recipe gluten-free?
A: This recipe can be made gluten-free by using tamari or coconut aminos instead of soy sauce, and ensuring your mirin is gluten-free (some brands are not). Cornstarch is naturally gluten-free. Always check the labels of your ingredients if you have gluten sensitivities.

Q7: How can I make this recipe spicier?
A: To add some heat, you can incorporate a pinch of red pepper flakes into the teriyaki marinade and sauce, or add a dash of sriracha or chili garlic sauce. You can also garnish with sliced fresh chili peppers or serve with a side of chili oil.

Q8: What if my teriyaki sauce is too thick or too thin?
A: If your teriyaki sauce is too thick, whisk in a tablespoon or two of water at a time until it reaches your desired consistency. If your sauce is too thin, simmer it for a few more minutes to allow it to reduce and thicken further. Alternatively, you can mix a little more cornstarch slurry (½ teaspoon cornstarch with 1 teaspoon water) and whisk it into the simmering sauce to thicken it quickly.

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