A nutrient-packed meal with fresh vegetables and lean protein that’s easy to make.
Looking for a quick, healthy, and delicious dinner idea that’s full of flavor? This Healthy Sheet Pan Teriyaki Chicken and Vegetables recipe is exactly what you need! Featuring perfectly cooked chicken, a colorful mix of fresh veggies, and a homemade teriyaki sauce that’s both sweet and savory, this dish makes weeknight meals a breeze. It’s healthy, flavorful, and easy to clean up. Grab your sheet pan and let’s get started!
This meal is packed with nutritional benefits. Chicken breast is a lean source of protein, helping to build and repair muscles, and is low in fat, making it a heart-healthy choice. The variety of vegetables—bell peppers, broccoli, and red onions—are full of vitamins and minerals, such as Vitamin C, which supports a strong immune system, and fiber, which aids in digestion. The colorful veggies also provide antioxidants that fight inflammation and promote overall wellness.
The homemade teriyaki sauce in this recipe is a healthier alternative to store-bought versions, which can often be high in sugar and sodium. By using pure maple syrup and reduced-sodium soy sauce, this version is much lighter while still offering a deliciously sweet and savory flavor. Not only does this dish taste great, but it also provides essential nutrients, making it a well-balanced option for anyone looking to eat healthier without sacrificing flavor.
Prep Time 10 mins | Cook Time 30 mins | Total Time 40 mins |
Servings: 4
Ingredients
For the Chicken:
- 2 lbs chicken breasts
- 2 bell peppers, sliced
- 4 cups broccoli florets (1 bag)
- 2 small red onions, sliced
- Olive oil spray
- Kosher salt
- Pepper
For the Teriyaki Sauce:
- ½ cup pure maple syrup
- ¼ cup reduced-sodium soy sauce
- 2 tbsp rice wine vinegar
- 1 tbsp cornstarch
- 1 tbsp water (for slurry)
- ½ cup water
- 1 tbsp fresh ginger root, minced
- 3 cloves garlic, minced
- 2 scallions, chopped
- Sesame seeds (for garnish)
Instructions
Preheat the Oven
Preheat your oven to 425°F (220°C).
Prepare the Veggies and Chicken
Slice the bell peppers, onions, and prepare the broccoli florets. Place the vegetables and chicken breasts onto a parchment paper-lined baking sheet. Lightly spray the veggies with olive oil and season with kosher salt and pepper.
Make the Teriyaki Sauce
In a small saucepan, combine maple syrup, soy sauce, rice wine vinegar, ginger, and garlic. In a separate bowl, mix the cornstarch with 1 tbsp of water to create a slurry. Add this to the saucepan mixture along with ½ cup of water. Whisk to combine and simmer over medium heat until the sauce thickens, about 5 minutes. Set aside.
Coat Chicken and Veggies
Drizzle about ⅓ cup of the teriyaki sauce over the vegetables and another ⅓ cup over the chicken breasts. Toss to coat everything evenly.
Roast the Chicken and Veggies
Roast in the oven for 25 minutes or until the chicken is fully cooked and the vegetables are tender.
Broil for Golden Color
Set your oven to broil. Cut slits into the chicken breasts and drizzle additional teriyaki sauce over the chicken. Broil for 2-3 minutes to caramelize the sauce and get a nice golden color.
Serve and Garnish
Remove from the oven, garnish with sesame seeds and chopped scallions, and serve with the remaining teriyaki sauce on the side for dipping.
Tips
- Meal Prep Double the recipe to have extras for lunch or dinner throughout the week.
- Customizable Veggies Feel free to swap the veggies for whatever you have on hand—zucchini, carrots, or snap peas work great!
- Low-Sodium Options Opt for low-sodium soy sauce if you’re watching your salt intake.
Serving Suggestions
Pair with:
- Steamed rice (or cauliflower rice for a low-carb option)
- A side of edamame
- Roasted sweet potatoes
Eating healthy doesn’t have to be time-consuming or complicated. With this recipe, you’re getting a nutrient-packed meal that you can prepare in just one pan—perfect for busy weeknights or meal prepping for the week ahead. Whether you’re trying to stick to a healthy eating plan or simply want a delicious, fuss-free dinner, this sheet pan meal has you covered. The simplicity of the ingredients and cooking method ensures you’ll have more time to focus on what matters most—your health, your family, and your well-being.
Give this sheet pan meal a try, and let it become a regular in your weeknight rotation. You’ll enjoy the flavor, the ease, and the peace of mind that comes with knowing you’re treating your body to a wholesome, nutritious dinner that supports a healthier lifestyle.