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
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
Sheet Pan Chicken Teriyaki with Veggies and Pineapple Meal Prep
Ingredients
Teriyaki Sauce
- 1/3 cups tamari sauce
- 5 tablespoons honey
- 1/4 cup freshly squeezed clementine juice (or orange)
- 4 cloves garlic, minced
- 1 tablespoon mirin
- 1 tablespoon flour, or cornstarch
- 3-4 tablespoons water
Chicken and Veggies
- 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
Instructions
- Heat your oven up to 400F.
Teriyaki Sauce
- 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.
Chicken and Veggies
- 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.
Nutrition Per Serving
MORE MEAL PREPS TO TRY
- Quinoa Chicken Spinach Nergi Bowl
- Chicken Pepperoni Pasta Salad
- Quinoa Salad with Honey Garlic Sriracha Chicken
- Healthy Chicken Mason Jar Salad
- Cold Chicken Spinach Pasta Salad
RESOURCES AND TIPS FOR MEAL PREPPING
- How To Cook Chicken Breasts Perfectly
- What Is An Instant Pot
- Tips To Help You Meal Prep For The Week Successfully
- Tips for Meal Prepping on a Budget
- 7 Freezer Friendly Chicken Marinades
- 5 Freezer Friendly Marinades
- Meal Prep Support Group: https://www.facebook.com/groups/mealprepsupport/
Other places to connect with me
Instagram: @carmyshungry
Facebook: https://www.facebook.com/carmyycom
Email: [email protected]
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Abbey Sharp says
Yum! I love a good sheet pan recipe. So easy and virtually no clean up! Love the flavours in the chicken :)
Emily @Sinful Nutrition says
Love the idea of sheet pan dinners! You are talking my language with teriyaki chicken too! ;)
Teajaejae says
My favorite take out meal is egg foo young. Gotta find a keto rice that’s not cauliflower. This sheet meal looks amazing ??
Carmy says
Thanks! Let me know if you try your hand at making this! (PS I haven’t had egg foo young in SO long!)
Mindy says
10/10! So delicious. I used orange instead of clementines