40-Min Sheet Pan Teriyaki Chicken and Veggies Made Effortles

Oh my gosh, you have to try this Sheet Pan Teriyaki Chicken and Veggies – it’s been my go-to weeknight lifesaver for years! Picture this: juicy chicken thighs caramelized in sticky-sweet teriyaki glaze, roasted alongside colorful veggies that soak up all that amazing flavor. And the best part? Everything cooks together on one pan while you kick back. No babysitting pans or mountains of dishes afterwards. Just toss, bake, and boom – dinner’s ready in 40 minutes flat.

I first made this when my sister came over unexpectedly with her three kids. My kitchen was a disaster zone, but this recipe saved the day. Now it’s in my regular rotation because it’s crazy delicious while being secretly healthy. The kids gobble up the veggies without complaint (parenting win!), and the leftovers make killer lunchbox meals. Trust me, that teriyaki glaze bubbling away in the oven smells so good, your neighbors might just knock on your door!

Why You’ll Love This Sheet Pan Teriyaki Chicken and Veggies

Honestly, this isn’t just dinner – it’s your new secret weapon. Here’s why I’m obsessed:

Quick and Hassle-Free

One pan. That’s it! No juggling multiple skillets or scrubbing a mountain of dishes afterwards. I’ve made this when I was so tired I could barely keep my eyes open – just chop, toss, and let the oven do all the work while you relax.

Perfectly Balanced Flavors

That sticky-sweet teriyaki glaze caramelizes into pure magic on the chicken, while the veggies get these gorgeous crispy edges. The garlic and ginger? Chef’s kiss! It’s like takeout, but way better because your whole house smells incredible.

Nutritious and Customizable

Hidden veggies for the win! I sneak in whatever’s in my fridge – last week it was zucchini and mushrooms. The kids didn’t even notice (don’t tell them). And if you’re feeling fancy? Swap chicken for shrimp or tofu. Dinner wins every time.

Ingredients for Sheet Pan Teriyaki Chicken and Veggies

Okay, let me walk you through what you’ll need – I promise it’s all simple stuff! The magic happens when these basic ingredients come together. Pro tip: measure everything before you start (yes, I learned that the hard way when I once spilled teriyaki sauce everywhere mid-recipe).

The Main Stars

• 1.5 lbs boneless, skinless chicken thighs – cut into 1-inch chunks (thighs stay juicier than breasts, but use what you’ve got!)
• 3 cups mixed veggies – I do bell peppers (any color), broccoli florets, and carrot coins all chopped same-size so they cook evenly

The Flavor Makers

• 1/2 cup teriyaki sauce – use your favorite bottled kind or make your own (I’ll share my quick hack below)
• 2 tbsp olive oil – the good stuff that makes everything crisp up nicely
• 1 tsp garlic powder – trust me, powder works better than fresh here
• 1 tsp ginger powder – gives that warm, slightly spicy kick

The Finishing Touch

• 1 tbsp sesame seeds – for that pretty sprinkle on top (toasted if you’re feeling fancy)

P.S. My emergency teriyaki sauce hack if you’re out: mix 3 tbsp soy sauce + 2 tbsp honey + 1 tbsp rice vinegar + 1 minced garlic clove. Not quite the same but works in a pinch!

How to Make Sheet Pan Teriyaki Chicken and Veggies

Alright, let’s get cooking! This recipe couldn’t be easier – I promise even my 10-year-old nephew could nail it. The key is that perfect timing between roasting and glazing. Follow these simple steps, and you’ll have restaurant-quality teriyaki chicken with zero fuss.

Prep the Chicken and Vegetables

First things first – crank that oven to 400°F (200°C). While it’s heating up, grab your biggest sheet pan (trust me, you’ll need the space). Now toss your chicken chunks and prepped veggies into a big bowl – I like using my hands because it’s faster!

Drizzle everything with olive oil, then sprinkle on the garlic and ginger powders. Mix it all up until every piece gets coated evenly. Those spices will create this amazing savory base before we add the sweet teriyaki later. Spread everything out in a single layer on your pan – overcrowding leads to steaming instead of roasting!

Roast to Perfection

Pop that pan in the oven and set your timer for 20 minutes. This initial bake works magic – the chicken starts getting golden, the broccoli gets those pretty crispy edges, and the carrots soften just right. Your kitchen will start smelling incredible around minute 15!

Here’s my secret: halfway through, I give everything a quick stir with tongs. It helps everything cook evenly and prevents sticking. If you see any juices pooling, just tilt the pan carefully to redistribute them.

Add the Teriyaki Glaze

When your timer dings, pull the pan out (don’t forget oven mitts – I’ve burned myself too many times!). Now comes the fun part – brush that gorgeous teriyaki sauce over everything using a silicone brush or spoon. Get generous with it!

Back in the oven it goes for 10 more minutes. This is when the magic happens – the sauce thickens into a glossy glaze, caramelizing on the chicken and veggies. Keep an eye on it during the last few minutes – you want bubbly perfection, not burnt edges!

Finally, sprinkle those sesame seeds over everything right when it comes out. Let it rest for 5 minutes (I know it’s hard to wait!) so the flavors meld together beautifully. Then dig in!

Tips for the Best Sheet Pan Teriyaki Chicken and Veggies

Want to nail this recipe every time? Here are my tried-and-true tips that I’ve picked up from making this dish way too many times (no regrets, though!).

• Cut veggies uniformly: Keep everything about the same size so it cooks evenly. Nobody wants mushy broccoli and crunchy carrots in the same bite!
• Line your pan with parchment: This is my secret weapon for easy cleanup. Plus, it keeps everything from sticking without having to use extra oil.
• Don’t overcrowd the pan: Spread everything out in a single layer. If it’s too crowded, you’ll end up steaming instead of roasting, and we want those crispy edges!
• Use a silicone brush for the glaze: It gives you way more control than a spoon, and you’ll waste less sauce. Plus, it’s easier to clean.
• Adjust the sauce to taste: If you like it sweeter, add a touch of honey to the teriyaki. Want more kick? A dash of sriracha does wonders.
• Toast your sesame seeds: Just 30 seconds in a dry skillet makes them nutty and fragrant. It’s a tiny step that makes a big difference.
• Let it rest before serving: I know it’s tempting to dig in right away, but those 5 minutes let the flavors settle and the glaze thicken up perfectly.

Ingredient Substitutions

Okay, let’s talk swaps! One of the best things about this recipe is how flexible it is. I’ve made it with all sorts of variations when I’m in a pinch or just feeling creative. Here are my favorite substitutions that still give you that amazing teriyaki flavor:

Protein Options

• Tofu: Use extra-firm tofu (pressed and cubed) for a vegetarian version. It soaks up the teriyaki glaze like a dream!
• Shrimp: Add them during the last 10 minutes of cooking – they cook crazy fast and get this beautiful caramelized crust.
• Pork tenderloin: Cut into medallions – it’s slightly sweeter than chicken and pairs beautifully with the glaze.

Veggie Variations

• Frozen veggies: No shame here! Just thaw and pat them dry first so they roast instead of steam.
• Zucchini/squash: Add these in the last 15 minutes – they get mushy if roasted too long.
• Brussels sprouts: Halve them for maximum crispy edges – they’re my winter go-to.

Sauce Swaps

• Homemade teriyaki: Mix 3 tbsp soy sauce, 2 tbsp honey, 1 tbsp rice vinegar, and 1 minced garlic clove.
• Orange sauce: Replace half the teriyaki with orange marmalade for a citrusy twist.
• Spicy version: Add 1 tsp chili garlic paste or sriracha to the glaze.

See? The possibilities are endless! The key is keeping that sweet-savory balance and adjusting cooking times based on what you’re using. Don’t be afraid to experiment – some of my best kitchen accidents have come from improvising with this recipe!

Serving Suggestions for Sheet Pan Teriyaki Chicken and Veggies

Now that you’ve got this gorgeous pan of glazed chicken and veggies, let’s talk about how to serve it up! My family loves to make this the star of different meals throughout the week – it’s amazing how versatile one simple dish can be.

Classic Steamed Rice

You can’t go wrong with fluffy white or brown rice – it soaks up that extra teriyaki glaze like a dream. I usually make a big batch at the beginning of the week so I can quickly reheat portions. Pro tip: sprinkle some green onions on top for a fresh pop of color and flavor!

Nutty Quinoa Bowls

For a healthier twist, I’ll serve the chicken and veggies over quinoa with an extra drizzle of sauce. The nutty flavor pairs perfectly with the sweet teriyaki. Sometimes I’ll add sliced avocado and a fried egg on top – instant power bowl that keeps me full for hours!

Quick Garlic Noodles

On busy nights, I’ll toss some soba or udon noodles with a bit of garlic butter and pile the teriyaki mixture right on top. The kids go crazy for this version – it’s like fancy takeout at home. Leftovers? Even better the next day when the noodles have soaked up all those delicious flavors.

Honestly, this dish is so flavorful it doesn’t need much else. But if I’m feeling fancy, I’ll add a simple side of quick-pickled cucumbers or edamame for some crunch. The contrast of cool, crisp veggies with the warm, sticky chicken is just *chef’s kiss* perfection!

Storage and Reheating

Oh, the joy of leftovers! This teriyaki chicken keeps beautifully, and honestly? The flavors get even better overnight as everything marinates in that delicious glaze. Here’s how I store and reheat it so it tastes just as good as when it first came out of the oven.

Storing Leftovers

Let everything cool for about 20 minutes before packing it up – you don’t want steam creating condensation in your container. I use glass meal prep containers because they’re microwave-safe and don’t absorb odors. The chicken and veggies will stay fresh in the fridge for up to 3 days – perfect for quick lunches!

Reheating Like a Pro

Microwaves can turn that perfect glaze into a rubbery mess. Instead, I always reheat mine in a 350°F (175°C) oven for about 10 minutes. Spread everything out on a small baking sheet (lined with foil for easy cleanup), and sprinkle a teaspoon of water over the top to keep it moist. The oven brings back that wonderful caramelization without drying anything out.

In a rush? The microwave works in a pinch – just cover with a damp paper towel and heat in 30-second bursts, stirring between each. And if you’re feeling fancy, a quick 30-second broil at the end gives you back those beautiful crispy edges!

P.S. These leftovers make incredible fried rice – just chop everything smaller and toss with day-old rice, an egg, and some extra veggies. Dinner solved twice with one recipe? That’s what I call winning!

Nutrition Information

Okay, let’s talk numbers – because as delicious as this is, it’s nice to know you’re eating something that’s actually good for you too! Here’s the breakdown per serving (about 1/4 of the recipe), but remember: these are estimates. Your exact amounts might vary depending on the brands of teriyaki sauce or how generous you are with that olive oil!

• Calories: 380 – not bad for a meal that tastes this indulgent!
• Protein: 36g – chicken thighs for the win
• Carbs: 22g (with 4g fiber) – mostly from those nutrient-packed veggies
• Sugar: 8g – that sweet teriyaki doing its thing
• Fat: 14g (only 3g saturated) – the good kind from olive oil and chicken
• Sodium: 720mg – watch this if you’re using store-bought sauce

Pro tip: You can easily lighten it up by using low-sodium teriyaki and cutting back a smidge on the oil. But hey – we’re all about balance here. Sometimes that extra glaze is totally worth it! Just serve with extra veggies if you’re watching calories.

Nutrition estimates vary based on ingredients/brands used. I like using MyFitnessPal’s recipe calculator when I want exact numbers for my specific ingredients!

FAQs About Sheet Pan Teriyaki Chicken and Veggies

I get so many questions about this recipe from friends and family – here are the ones that pop up most often! These tips will help you troubleshoot and customize this dish to make it your own.

Q1. Can I use frozen vegetables instead of fresh?
Absolutely! Just thaw them first and pat them really dry with paper towels. Frozen veggies release extra moisture, so you might need to roast them for 5 extra minutes before adding the teriyaki glaze. My favorite frozen mix for this is the stir-fry blend with broccoli, carrots, and snap peas.

Q2. How can I make this dish spicier?
Ooh, I love this question! Here are my favorite ways to add heat:

• Mix 1-2 tsp sriracha or chili garlic paste into the teriyaki sauce
• Sprinkle red pepper flakes over everything before baking
• Add sliced fresh jalapeños with the other veggies

Start small – you can always add more spice later!

Q3. Can I prepare this ahead of time?
Yes! You can chop the chicken and veggies up to 24 hours in advance – just store them separately in airtight containers in the fridge. The chicken might release some juices, so pat it dry before tossing with oil and spices. I don’t recommend pre-mixing everything though, as the salt in the sauce can make the veggies soggy.

Q4. What if I don’t have a sheet pan?
No worries! A large baking dish or even a cast iron skillet works in a pinch. Just spread everything out as much as possible – you might need to stir more often for even cooking. If using a skillet, you can even start it on the stovetop to get some nice browning before finishing in the oven.

Q5. Can I double this recipe?
You bet! Just use two sheet pans and rotate them halfway through cooking (top to bottom rack) for even browning. The cooking time might increase by 5-10 minutes. I often make a double batch on Sundays – the leftovers are perfect for quick lunches all week!

Tag me on Instagram @[YourHandle] if you try this recipe – I love seeing your kitchen creations! #TeriyakiSheetPanMagic

Print