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Sheet Pan Teriyaki Chicken Meal Prep Bowls

sheet pan teriyaki chicken meal prep bowls - featured image
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A quick and easy sheet pan recipe featuring juicy teriyaki chicken thighs and roasted veggies, perfect for healthy weeknight dinners or meal prep.

Ingredients

Scale
  • 1.5 lbs boneless, skinless chicken thighs
  • 3 cups broccoli florets
  • 1 large red bell pepper, sliced
  • 2 medium carrots, sliced on a bias
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon ground ginger
  • Salt and pepper to taste
  • For the teriyaki sauce:
  • 1/4 cup soy sauce or tamari
  • 2 tablespoons honey or maple syrup
  • 1 tablespoon rice vinegar
  • 1 teaspoon sesame oil
  • 1 clove minced fresh garlic
  • 1 teaspoon minced fresh ginger
  • 1 teaspoon cornstarch mixed with 1 tablespoon cold water
  • Cooked rice or quinoa for serving
  • Optional garnish: sliced green onions, toasted sesame seeds, lime wedges

Instructions

  1. Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper or a silicone mat.
  2. In a small saucepan over medium heat, combine soy sauce or tamari, honey or maple syrup, rice vinegar, sesame oil, minced garlic, and minced ginger. Stir and bring to a gentle simmer.
  3. Whisk cornstarch with cold water until smooth, then slowly add to the simmering sauce. Cook for 2-3 minutes until thickened and glossy. Remove from heat and set aside.
  4. In a large bowl, combine chicken thighs, broccoli florets, sliced red bell pepper, and sliced carrots. Drizzle with olive oil, sprinkle garlic powder, ground ginger, salt, and pepper. Toss to coat evenly.
  5. Arrange chicken on one side of the sheet pan and veggies on the other. Pour half of the teriyaki sauce over the chicken and veggies, tossing gently to coat.
  6. Roast in the oven for 20-25 minutes. Halfway through (around 12 minutes), stir the veggies and flip the chicken pieces for even cooking and caramelization.
  7. Check that chicken reaches an internal temperature of 165°F (74°C) and is slightly caramelized. Veggies should be tender but crisp.
  8. Remove from oven and drizzle remaining teriyaki sauce over everything. Toss gently and let rest for 5 minutes.
  9. Divide cooked rice or quinoa among containers. Top with teriyaki chicken and roasted veggies. Garnish with green onions, toasted sesame seeds, and lime wedges if desired.
  10. Let bowls cool completely before sealing and refrigerating. Store up to 4 days.

Notes

Use tamari instead of soy sauce for gluten-free option. Fresh ginger and garlic in the sauce provide better flavor than powders. Avoid overcrowding the pan to prevent steaming. Flip chicken and stir veggies halfway through roasting for even cooking. Let chicken rest after roasting to retain juices. Sauce can be made ahead and reheated gently. For fluffier rice after storage, reheat with a sprinkle of water and cover to steam.

Nutrition

Keywords: teriyaki chicken, sheet pan dinner, meal prep, healthy recipe, easy weeknight dinner, roasted veggies, gluten-free option

Find it online: https://yumnode.com/sheet-pan-teriyaki-chicken-meal-prep-bowls-easy-healthy-weeknight-recipe/