This Sheet Pan Chicken Teriyaki with Veggies and Pineapple Meal Prep (no sesame) 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!

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 8 hour shifts!

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 sushi 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!

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. You’ll also need a little sauce pan to make the teriyaki sauce. The sauce consists of tamari, honey, garlic, clementines, water, and a bit of flour to thicken the sauce. I had originally wanted to use some orange juice to make the sauce tangy but for some off reason, there weren’t any oranges available at the grocery store! So I grabbed some clementines instead.  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.

After, I tossed the veggies with some oil, salt, pepper, and cut up half a pineapple before evenly placing everything onto a second sheet pan.

This Sheet Pan Chicken Teriyaki with Veggies and Pineapple Meal Prep fits perfectly in a little lunch box too! Serve it over a bed of rice or quinoa to add more carbs into the dish. I know more traditional chicken teriyaki has a lot of sesame (oil and seed) on it but the last time I had tahini, I had broken out in hives so to be on the safe side, I’m skipping the sesame oil and seeds.

5 from 1 vote

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Sheet Pan Chicken Teriyaki with Veggies and Pineapple Meal Prep (no sesame)

This Sheet Pan Chicken Teriyaki with Veggies and Pineapple Meal Prep (no sesame) 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!

Prep Time 10 minutes

Cook Time 25 minutes

Total Time 35 minutes

Servings 5 servings

Author Carmy

Ingredients

Teriyaki Sauce

• ¼ cups tamari sauce
• 5 tablespoons honey
• 1 freshly squeezed clementine juice (or orange)
• 4 garlic cloves minced
• 1 tablespoon flour or cornstarch
• 3-4 tablespoons water

Chicken and Veggies

• avocado oil
• salt and black pepper to taste
• 6 thin boneless skinless chicken breasts or slice regular chicken breasts in half
• 4 heads broccoli
• 3 carrots chopped
• 1 cup edamame beans
• 1/2 pineapple chunks
• green onions garnish

Instructions

1. Heat your oven up to 400F.

Teriyaki Sauce

1. 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

1. 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.

2. 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.

3. 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.

Let’s chat! What’s your favourite take out item?

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