Name: Sheet Pan Chicken Teriyaki with Veggies and Pineapple Meal Prep
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 6 servings
Ingredients: ¼ cups tamari sauce; 5 tablespoons honey; 1 freshly squeezed clementine juice (or orange); 4 cloves garlic (minced); 1 tsp mirin; 1 tablespoon flour (or cornstarch); 3-4 tablespoons water; avocado oil (or olive oil); salt and black pepper (to taste); 6 thin boneless skinless chicken breasts (or slice regular chicken breasts in half); 4 heads broccoli (chopped); 3 carrots (chopped); 1 cup edamame beans; 1/2 pineapple (cut into chunks); green onions (garnish)

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This Sheet Pan Chicken Teriyaki with Veggies and Pineapple Meal Prep is the healthier homemade version of the popular chicken teriyaki takeout! A pan of juicy chicken with a sweet and tangy sauce alongside roasted vegetables and pineapple!

This post was originally written July 2017 and updated January 2020.

Chicken Teriyaki Meal Prep

The last two weeks, I’ve been eating a lot of take out due to being unprepared and overworked. However, the other day, I had a morning free so I dashed out to my local grocery store and grabbed some groceries so I could meal prep for my upcoming week of work!

The neighbourhood that I recently got transferred to, unfortunately does not have a lot of options when it comes to lunch, especially healthy options (I’ll admit that I’ve had one too many chicken nuggets the last few weeks…). It’s a bit of a bummer but hey, this means I have 0 reason to buy my lunch when I can make something just as delicious but healthier at home for cheaper!

Since moving away, I’ve been craving chicken teriyaki (there are NO Japanese places to pick from compared to the 4 I had to pick from at my previous work location) so I thought I’d make my own! Thus this teriyaki chicken meal prep was born!

What You Need To Make this Sheet Pan Chicken Teriyaki Meal Prep

For the sauce you’ll need:

tamari
honey
garlic
clementines (or orange juice)
water
flour

For everything else, you’ll need:

avocado oil or olive oil
salt and pepper
chicken
broccoli
carrots
edamame beans
pineapple
green onion

This Sheet Pan Teriyaki Chicken uses 2 sheet pans because I have quite a bit of chicken that takes up most of the pan so I used a separate one for the veggies.

How To Make Oven Baked Chicken Teriyaki with Vegetables

Heat your oven up to 400F.

In a sauce pan, bring to a boil the tamari sauce, honey, juice from the clementines, garlic, water, and a bit of flour to thicken the sauce.

In one sheet pan, place a large sheet of parchment paper and put your chicken on half of it. Pour your sauce (save some for later to drizzle if you would like) onto the chicken and then fold the parchment paper over the chicken. Fold the edges in to make an envelope. Put it into the oven.

In a bowl, toss your broccoli and carrots with oil, salt, and pepper. Place broccoli, carrots, edamame beans, and pineapple evenly onto your second sheet pan and put it into the oven.

Bake for 20-25 minutes (based on the thickness of your chicken) and serve as is or with a bed of rice or quinoa. Garnish with green onions and if you’ve saved some sauce, drizzle it onto your cooked chicken

how to fold envelope to hold teriyaki sauce in the chicken while baking

Tips for Making the Best Baked Teriyaki Chicken Meal Prep

To keep the teriyaki sauce on the chicken while baking, I made a little envelope with parchment paper by placing the chicken on one half of the parchment paper, folding it over the chicken, then folding in the sides of the parchment paper from one corner to the next. See the image above!

If you can marinate the chicken overnight, it will be more flavourful. But if you can’t, that’s fine too!

I recommend using fresh pineapple because I find it more sturdy than canned pineapple. Also, canned pineapple may be a bit too wet in compared to fresh pineapple so it may release too much liquid into the vegetables!

How to make this sheet pan chicken teriyaki meal prep Whole30

Swap out these ingredients to make this meal prep Whole30 compliant:

soy sauce for coconut aminos
cornstarch/flour for arrowroot powder
the edamame for snap peas
double the OJ or clementine juice instead of using honey

What Vegetables To Pair with This Healthy Sheet Pan Chicken Teriyaki

I paired my sheet pan chicken teriyaki with broccoli, carrots, and edamame beans. However, other vegetables that’d go well with this chicken teriyaki include snap peas, snow peas, cauliflower, bell peppers, peas, etc.