One Pan Soy Chicken and Vegetables

By on

One Pan Soy Chicken with Vegetables is the healthy, easy meal you will make again and again. Ready in just 25 minutes. Jump to Recipe keyboard_arrow_down

320 CALORIES 17g CARBS 11g FAT 39g PROTEIN
6 Green
4 Blue
4 Purple
MyWW® SmartPoints™ New!

A simple weeknight dinner, this One Pan Soy Chicken and Vegetables is ready in less than 30 minutes and is a dish your whole family will love.

I can pretty much get behind any meal that is cooked entirely on one sheet pan, as I'm sure you can, too. It means fewer dishes to get out and fewer dishes to put away, and most importantly, it means easy cleanup! Any time I can spend away from the kitchen sink is time I am happy to get back. Let's face it though, it basically means more Netflix, if we're being honest.

For this edition of one-pan stir fry, I decided to add a twist. This time, I've combined tons of veggies and juicy chicken thighs with a light stir-fry sauce which includes soy sauce, rice vinegar, sesame oil, garlic, and ginger. It also has a dash of oyster sauce, which helps to add a nice richness and thicken it up. To make this dish even easier, you could use a bag of pre-chopped Asian veggies and then the full prep time comes in under five minutes.

The other great thing about this recipe is that you probably have most of the ingredients on hand or you can easily find them at your local grocery store. There are many ways to customize this dish as well. Stir-fries are like a box of chocolates...well, you know the saying.

Soy chicken in a blue bowl with vegetables and a spoon.

Recipe Ideas for Soy Chicken and Vegetables

Asian food is so easy to customize. Really! Don't like a veggie? Swap it out! Want it spicier? Pile on the spice! Hate soy? Use coconut aminos.

  • As I mentioned before, you can always add in a bag of frozen or refrigerated Asian veggies if you don't feel like purchasing them all separately and cutting them up. Veggie mixes come in several varieties so you are sure to find one that you love.
  • If you don't have oyster sauce, you can skip it. No need to run to the store. Or you can use a type of mushroom sauce (which is, admittedly, probably even less likely something that you'd have on hand) as a substitute.
  • Other veggies you might try in this dish (additionally or as a substitution for veggies you don't like/don't have) include bell peppers (any color), cauliflower, asparagus, snow peas, diced red onions, water chestnuts, bamboo shoots, and even diced butternut squash or sweet potato.
  • Try boneless, skinless chicken breasts instead of chicken thighs. A thin steak or pork tenderloin would work too — be sure to check the temperature of the meat to test for doneness before taking it out of the oven.
  • You can also cook this on a stovetop in a skillet or wok or grill the chicken and veggies (separately) if you want to take the meal outside.
  • Swap soy for teriyaki sauce. If you need to avoid soy, use coconut aminos.
  • Try making this dish using firm tofu or shrimp instead of chicken.
  • For some sweetness, add honey or brown sugar to the soy sauce mixture. 
  • For heat, add some Sriracha, Asian chili paste, or red pepper flakes to the soy sauce.

Ways to Serve Soy Chicken

Asian foods call for rice, don't you think? But in addition, try:

  • A different kind of rice like brown rice, a wild rice mix, or even cauliflower rice.
  • Serve this dish over thin rice noodles, ramen, or udon. You can also substitute veggie noodles like zoodles, or spiralized carrots, squash, or even sweet potatoes.
  • Skip the carbs — load up your plate with veggies instead. You won't miss a thing!
  • Add in other grains like lentils, chickpeas, or quinoa.
  • Pile on the veggies, then slice the chicken thighs and layer on top. Top that with sesame seeds and thinly sliced green onions. Drizzle with Sriracha. Take a photo. Post it to Instagram. You need to brag on this dish!

Chicken with soy sauce and vegetables in a bowl with a plate of chicken in the background.

Side Dishes Ideas for Easy Soy Chicken

I'm all about the sides, and you can be, too!

  • Try a fruit salad for a change. Chop and toss together any fruit you have on hand, or buy one pre-made at the store when you're picking up your other ingredients.
  • A simple side salad is great with this dish. Try this Thai Chili Vinaigrette in this dish.
  • An Asian slaw is easy to purchase pre-prepared and makes a great, crunch side that pairs well with most stir fries.
  • Egg drop or miso soups also go great with Asian dishes.
  • Try making your own spring rolls or egg rolls and a peanut sauce for dipping.
  • Steam up some additional veggies to add to the side of your stir-fry, or add the extra veggies right into your dish to double up on nutrition. Adding extra veggies is a great way to feel like you're eating a giant meal without filling up on unhealthy foods.
  • Eggs! Many Asian dishes pair great with a fried egg and this dish is no different. Fry or poach an egg and serve it right on top of the veggies.
The Recipe
Soy chicken with vegetables including edamame, broccoli, carrots, and onions in a dish.

One Pan Soy Chicken and Vegetables

PREP TIME: 10 Min
COOK TIME: 25 Min
TOTAL TIME: 35 Min
  • printPrint Recipe
  • file_downloadDownload PDF

Ingredients

US METRICS
  • 1/4 cup low sodium soy sauce
  • 2 tbsp oyster sauce
  • 1 tbsp rice wine vinegar
  • 1 tbsp freshly grated ginger
  • 1 tbsp sesame oil
  • 1 teaspoon cornstarch
  • 2 U cloves garlic, minced
  • 1.33 lbs boneless skinless chicken thighs
  • 2 cups broccoli florets
  • 1 cup carrots, sliced
  • 1 cup sugar snap peas
  • 1 cup mushrooms, halved
  • 1 cup shelled edamame
  • 2 U green onions, sliced
  • Salt and pepper

Like this Recipe? Try our Meal Plans!

  • Weekly Meal Plans
  • Easy Shopping List
  • Healthy, Low Carb, & Vegetarian
  • Nutritional Information and Points

Instructions

(Hide Photos)
1

Heat the oven to 425 degrees. Spray a large baking sheet with cooking spray. For easier clean-up, first cover the baking sheet in foil and then spray.

2

Add the soy sauce, oyster sauce, rice vinegar, sesame oil, cornstarch, garlic, and ginger to a small bowl. Stir together.

3

Season the chicken with pepper on both sides. Place on the baking sheet and drizzle with about half the soy mixture so that both sided are covered. Place in the oven and cook for 10 minutes.

4

Remove from the oven and spread the vegetables on the baking sheet around the chicken. Drizzle with the remaining soy mixture. Return to oven and cook for 10-15 minutes until chicken is cooked through and vegetables are tender crisp.

6 Green
4 Blue
4 Purple
MyWW® SmartPoints™ New!
Nutritional Facts
Serving Size: 6 oz. chicken and 1 cup veggies
Amount Per Serving
Calories 320
Calories from Fat 46
% Daily Value *
Total Fat 11g
8%
Saturated Fat 2g
3%
Monounsaturated Fat 3g
0%
Polyunsaturated Fat 3g
0%
Cholesterol 131mg
0%
Sodium 1048mg
46%
Total Carbohydrate 17g
6%
Dietary Fiber 6g
22%
Sugars 4g
Protein 39g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

One pan soy chicken and vegetables with green onions and carrots in a bowl.
† SmartPoints™ and PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
0 Comments
On One Pan Soy Chicken and Vegetables
user image
Instagram Icon
Did you make this?

Snap a picture and show us what you made on Instagram or Facebook. Tag us using @SlenderKitchen or #slenderkitchen.