One Pan Teriyaki Chicken Thighs and Vegetables

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Easy Teriyaki Chicken and Vegetables all cooked on one sheet pan in less than 30 minutes for an easy, healthy dinner. Jump to Recipe keyboard_arrow_down

316 CALORIES 25g CARBS 8g FAT 34g PROTEIN
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This healthy One Pan Teriyaki Chicken Thighs and Vegetables is made with a simple homemade teriyaki sauce, tender chicken thighs, and tons of veggies for a delicious dinner that's ready in about 30 minutes.

I have a serious addiction to teriyaki sauce. For about three years immediately following college, my idea of making dinner was throwing rice and veggies in a bowl and covering it with a combination of store-bought teriyaki sauce and Sriracha. Sometimes there was also some rotisserie chicken if it was a special meal.

However, as I get older, I have come to realize that there is a ton of high fructose corn syrup and unnecessary additives in most store-bought teriyaki sauce, so I prefer to make my own at home. It's still high in sodium from the soy sauce (kind of impossible to avoid in teriyaki sauce), but it is much lower in sugar and has no unnecessary extras. Plus with fresh ginger and garlic, I think it tastes even better than the store-bought stuff.

One of my favorite things to make with homemade teriyaki sauce is this One Pan Teriyaki Chicken Thighs and Vegetables. It couldn't be easier and there is minimal clean up since everything is cooked on one large sheet pan. Depending on how hungry I am, I like to serve it with cauliflower rice, brown rice, or rice noodles. And if you want to mix things up, consider adding some fresh pineapple to the dish as well — delish.

Teriyaki chicken thighs and vegetables in a bowl with sliced green onions.

What to serve with Teriyaki Chicken Thighs and Vegetables

Since I'm in love with all things Asian food, I tend to stay "on-theme" when making sides that go with Teriyaki Chicken Thighs and Vegetables.

  • I love making fried rice but we all know how unhealthy it can be. That's why I came up with a better version in this Healthy Fried Rice.
  • Add more veggies! These Asian Brussels Sprouts are to die for!
  • Sesame Soy Broccoli is a dinner winner too — my whole family loves it.
  • I really can't go more than two weeks without fixing up these Sesame Green Beans.
  • For something totally different, try roasting up some Asian cabbage.
  • If you'd like a more substantial (but still healthy) side, try these Baked Veggie Egg Rolls.
  • Of course, white or brown rice is always a staple as well and makes a great base for most Asian dishes with a sauce to soak up.
  • To cut your carbs, try using cauliflower rice — you almost can't tell the difference!
  • Another low-carb option is to use spaghetti squash or veggie noodles in place of rice or other Asian noodles.

How can I use leftover Teriyaki Chicken and Vegetables?

I love leftovers. Even things you think there's no way you could eat the next day, I beg to differ. Take this recipe for instance. You can easily reheat it and eat it on its own or as you served it the first time, that's a no-brainer. But there are other ways you can serve this dish the next day or even a couple of days later.

Make an Asian grain bowl by first adding a grain (rice, brown rice, quinoa, millet, or other whole grain) to the bottom of a shallow bowl. Top with the reheated, leftover chicken thighs and veggies and teriyaki sauce. On top of that, add all sorts of your favorite toppings, like shredded cabbage, sliced green onions, pickled onions, Sriracha or another hot sauce, or even crushed chow mein noodles or peanuts for a little crunchy texture.

  • Add the ingredients to a rice paper roll, roll tightly and dip into some leftover teriyaki sauce or peanut sauce. Yum!
  • Wrap it in a burrito! You heard me right. Why let Mexican food have all the wrapping fun? Or, for a low-carb option, make lettuce wraps.
  • Top some nice greens with the leftover chicken and veggies — eat the leftovers hot or cold. Add a nice Peanut Lime Dressing and poof! dinner is served.
  • Try your leftovers for breakfast — scramble up a couple of eggs and add it to your reheated thighs and veggies for a wholesome, protein-packed way to start your day.

Teriyaki chicken and vegetables with chicken thighs, broccoli, carrots, sugar snap peas, and green onions.

Are chicken thighs dark meat?

Yes, chicken thighs contain the dark meat of the birds. Because chickens don't really fly and they walk most of the time, their legs get used most often and that's why they are darker. Well-rested muscles (like breasts) stay whiter.

They are a good source of lean protein but they do have a little more fat and calories than the white meat of the chicken, but just by a little. And I think that chicken thighs are tastier than chicken breasts. If you'd rather have boneless, skinless chicken breast then that will work in this recipe too!

Looking for more healthy Asian chicken recipes?

For more Asian-inspired chicken dinners, try this delicious

The Recipe
Teriyaki chicken and vegetables in a bowl with chicken thighs, carrots, broccoli, snap peas, and green onions.

One Pan Teriyaki Chicken Thighs and Vegetables

PREP TIME: 10 Min
COOK TIME: 25 Min
TOTAL TIME: 35 Min
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Ingredients

US METRICS
  • 2/3 cup low sodium soy sauce (or tamari)
  • 1/4 cup water
  • 2.5 tbsp honey, melted (more to taste, gf if needed)
  • 1 tbsp cornstarch
  • 2 tsp. sesame oil
  • 4 U garlic cloves, minced
  • 1 tbsp ginger, 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
  • 2 U green onions, sliced
  • Salt and pepper

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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, water, honey, cornstarch, sesame oil, garlic, and ginger to a small sauce pan. Stir well and then bring to a boil. Cook, stirring frequently, until it becomes thick and bubbles. Turn off heat and set aside.

3

Season the chicken with pepper on both sides. Place on the baking sheet and spoon about half the teriyaki sauce onto the chicken, making sure to coat both sides. Bake for 10 minutes.

4

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

5

Remove from the oven and drizzle teriyaki sauce.

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Nutritional Facts
Serving Size: 6 oz. chicken and 1 cup veggies
Amount Per Serving
Calories 316
Calories from Fat 24
% Daily Value *
Total Fat 8g
4%
Saturated Fat 2g
2%
Monounsaturated Fat 2g
0%
Polyunsaturated Fat 1g
0%
Cholesterol 131mg
0%
Sodium 1690mg
73%
Total Carbohydrate 25g
9%
Dietary Fiber 3g
12%
Sugars 15g
Protein 34g

* 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.

Sheet pan teriyaki chicken and vegetables in a bowl with veggies, chicken thighs, and homemade teriyaki sauce.
† SmartPoints™ and PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
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