Looking for a quick, tasty meal? Try my Sheet Pan Teriyaki Chicken & Veggies. This simple recipe combines juicy chicken thighs with colorful vegetables, all baked in one pan. You can whip this up in no time, making it perfect for busy weeknights. Plus, it’s packed with flavor and nutrition! Let’s get cooking and transform your dinner routine today.
Why I Love This Recipe
- Easy Preparation: This sheet pan recipe simplifies dinner prep, allowing you to marinate and cook everything on one pan.
- Flavorful Marinade: The combination of teriyaki sauce, sesame oil, ginger, and garlic creates a deliciously rich flavor that infuses the chicken and veggies.
- Healthy Ingredients: Loaded with colorful vegetables, this dish not only tastes great but also provides a nutritious meal option.
- Quick Clean-Up: With everything cooked on one sheet pan, clean-up is a breeze, making this recipe perfect for busy weeknights.
Ingredients
Chicken Ingredients
- 4 boneless, skinless chicken thighs
- 1 cup teriyaki sauce (homemade or store-bought)
Vegetable Ingredients
- 2 cups broccoli florets
- 1 bell pepper (red or yellow), sliced
- 1 cup snap peas
- 2 carrots, sliced into thin rounds
Marinade and Garnish
- 2 tablespoons sesame oil
- 1 tablespoon fresh ginger, grated
- 3 cloves garlic, minced
- 1 tablespoon sesame seeds
- 2 green onions, sliced for garnish
- Salt and pepper to taste
In this recipe, the chicken thighs bring rich flavor and juiciness to the dish. Teriyaki sauce adds a sweet and savory kick.
The veggies are bright and crunchy. Broccoli, bell pepper, snap peas, and carrots create a rainbow on your plate. They also add nutrients, making this meal healthy.
The marinade includes sesame oil, ginger, and garlic. These ingredients enhance the taste and aroma. Sesame seeds and green onions act as a lovely garnish. They add color and texture to your dish.
Make sure to have salt and pepper ready for seasoning. These simple ingredients come together to create a delicious meal the whole family will enjoy.
Step-by-Step Instructions
Preparation
- Preheat the oven: Start by setting your oven to 400°F (200°C). This temperature is perfect for cooking the chicken and veggies evenly.
- Marinate the chicken: In a big bowl, mix the teriyaki sauce, sesame oil, fresh ginger, minced garlic, salt, and pepper. Add the chicken thighs. Make sure each piece is fully coated. Let the chicken sit for at least 15 minutes. For deeper flavor, you can marinate it in the fridge for up to one hour.
Vegetable Preparation
- Slice and trim vegetables: While the chicken marinates, prepare the veggies. Slice the bell pepper and carrots. Trim the broccoli and snap peas. Make sure all veggies are ready to go. This will make assembly easy.
Arranging on the Sheet Pan
- Arrange chicken and veggies: Take a large sheet pan and place the marinated chicken thighs in the center. Leave space around them for the veggies to cook well.
- Drizzle and sprinkle: Scatter the broccoli, bell pepper, snap peas, and carrots around the chicken. Drizzle a little extra teriyaki sauce over everything. Finally, sprinkle sesame seeds on top for crunch.
Baking
- Cooking time and temperature: Place the sheet pan in your preheated oven. Bake for 25 to 30 minutes. This will cook the chicken and soften the veggies.
- Checking doneness: Use a meat thermometer to check the chicken. It should reach an internal temperature of 165°F (74°C). The veggies should be tender and bright in color. If the chicken isn’t done, give it a few more minutes.
Tips & Tricks
Marinating Tips
To marinate chicken well, start with a good sauce. Teriyaki sauce adds great flavor. Use enough sauce to cover all the chicken. I recommend letting it sit for at least 15 minutes. For a deeper flavor, marinate for up to 1 hour. Store it in the fridge while marinating. This keeps the chicken cool and safe.
Cooking Tips
For even cooking, spread the chicken and veggies well on the sheet pan. Place chicken in the center and veggies around it. Make sure they are not crowded. This helps the heat reach all parts. Keep an eye on the cooking time. Check if the chicken reaches 165°F (74°C). This ensures it’s fully cooked.
Serving Suggestions
For a great look, serve right from the sheet pan. It adds a casual touch. If you prefer, transfer everything to a big platter. Arrange the chicken and veggies neatly. Drizzle some extra teriyaki sauce on top. Sprinkle with sesame seeds and green onions for color. This makes the dish pop!
Pro Tips
- Marinate Longer for More Flavor: For the best flavor, marinate the chicken thighs for at least 1 hour or overnight if possible. This allows the teriyaki sauce to deeply penetrate the meat.
- Use Fresh Veggies: Fresh vegetables not only taste better but also retain more nutrients. Choose vibrant, seasonal produce for the best results.
- Check Chicken Temperature: Always use a meat thermometer to ensure your chicken is cooked to an internal temperature of 165°F (74°C) for safety.
- Serve Immediately: This dish is best enjoyed fresh out of the oven. Serve it right away to maintain the texture of the veggies and juiciness of the chicken.
Variations
Ingredient Substitutions
If you want to switch things up, you can change the protein. Try chicken breast for a leaner option. You could also use shrimp or tofu for a different taste. Each choice will give you a unique flavor and texture.
For veggies, feel free to mix and match. Zucchini, asparagus, or even cauliflower can work well. Use what you have on hand. This recipe is flexible, and that’s the fun part!
Different Sauces
If homemade teriyaki sauce sounds fun, you can make your own! Combine soy sauce, honey, rice vinegar, and cornstarch in a pot. Heat it until it thickens. You can add garlic or ginger to enhance the flavor.
You can also try other sauces. A sweet chili sauce or hoisin sauce can change the dish completely. Experiment with flavors and find what you love best.
Dietary Modifications
For a gluten-free version, use tamari instead of soy sauce. This maintains the rich flavor without gluten. You can also use coconut aminos as a soy sauce alternative.
If you are watching carbs, skip the carrots or use just a small amount. You can add more low-carb veggies like spinach or zucchini instead. This way, you enjoy a tasty meal while keeping it healthy.
Storage Info
Storing Leftovers
To keep your sheet pan teriyaki chicken and veggies fresh, store leftovers in an airtight container. Place them in the fridge within two hours of cooking. This helps prevent bacteria growth. Use the leftovers within three to four days for the best taste.
Reheating Instructions
Reheat your chicken and veggies in the oven or microwave. For the oven, set it to 350°F (175°C). Place the food in an oven-safe dish, cover it with foil, and heat for about 15 minutes. This keeps the chicken moist. If using a microwave, place the food in a microwave-safe dish and cover it. Heat on medium power for 2-3 minutes. Stir halfway through for even warming.
Freezing Guidelines
Freezing is a great option for longer storage. Place cooled leftovers in a freezer-safe container. Make sure to leave some space for expansion. Label the container with the date. Your meal can last up to three months in the freezer. When ready to eat, thaw it overnight in the fridge. Reheat as described above for the best flavor.
FAQs
Can I use chicken breast instead of thighs?
Yes, you can use chicken breast. Chicken breast is leaner than thighs. It will cook faster, so watch the time. Aim for a cooking time of about 20-25 minutes. Check the internal temperature to ensure it reaches 165°F (74°C).
How long can I marinate the chicken?
You can marinate the chicken for 15 minutes at least. For best flavor, try marinating it for up to 1 hour. If you have more time, even longer is okay. Just keep it in the fridge to stay safe.
What vegetables can I add or substitute?
You can mix in many veggies! Try bell peppers, zucchini, or asparagus. You can also use green beans or cauliflower. The goal is to have colorful veggies that cook well together.
Is this recipe kid-friendly?
Yes, this recipe is kid-friendly. The sweet teriyaki sauce makes it tasty. Kids often enjoy the bright colors of the veggies too. Serve it with rice or noodles for a complete meal.
Can I make this ahead of time?
You can prepare the chicken and veggies ahead. Marinate the chicken and chop the veggies. Store them in the fridge for up to 24 hours. When ready, just bake them for an easy meal.
This recipe combines tender chicken, fresh veggies, and a tasty sauce. You learned how to marinate chicken thighs, prepare vibrant vegetables, and bake everything to perfection. We also explored tips for best practices and storage.
Try these ideas for your meals. Experiment with different ingredients or sauces. This dish is easy, fun, and a great way to enjoy healthy food. With practice, you can make it even better each time!
