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Easy Sheet Pan Teriyaki Chicken Meal Prep Recipes for Healthy Lunchboxes

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A quick and easy sheet pan teriyaki chicken recipe perfect for meal prep, featuring juicy chicken thighs, a homemade teriyaki glaze with pineapple juice, and roasted vegetables. Ideal for healthy, flavorful lunches that keep well throughout the week.

Ingredients

Scale
  • 1.5 pounds boneless, skinless chicken thighs
  • 1 tablespoon vegetable oil or avocado oil
  • Salt and black pepper, to taste
  • ½ cup low-sodium soy sauce
  • ¼ cup pineapple juice
  • 2 tablespoons brown sugar, packed
  • 2 cloves garlic, minced
  • 1 teaspoon fresh ginger, grated (or ½ teaspoon ground ginger)
  • 1 tablespoon rice vinegar
  • 1 tablespoon cornstarch mixed with 2 tablespoons water
  • 1 cup broccoli florets (fresh or frozen)
  • 1 red bell pepper, sliced into strips
  • 1 medium carrot, julienned or sliced thin
  • 2 teaspoons toasted sesame seeds
  • 2 green onions, thinly sliced

Instructions

  1. In a medium bowl, whisk together soy sauce, pineapple juice, brown sugar, minced garlic, grated ginger, and rice vinegar. Reserve ¼ cup of this mixture for glazing later.
  2. Add the chicken thighs to the bowl and toss well to coat. Cover and let marinate for at least 15 minutes, preferably up to 30 minutes.
  3. Preheat the oven to 425°F (220°C) and line a rimmed baking sheet with aluminum foil or parchment paper.
  4. Chop broccoli florets, slice red bell pepper, and julienne the carrot. Toss them lightly with 1 tablespoon of oil, salt, and pepper.
  5. Remove chicken from the marinade, letting excess drip off. Place chicken thighs evenly on one side of the sheet pan and arrange vegetables on the other side. Drizzle a little oil over the chicken if desired.
  6. Roast in the oven for 20 minutes. At the 10-minute mark, brush the reserved teriyaki sauce over the chicken and vegetables.
  7. While roasting, pour the remaining marinade into a small saucepan. Stir in the cornstarch-water slurry and bring to a gentle boil over medium heat. Cook, stirring constantly, until thickened and glossy (2-3 minutes). Remove from heat.
  8. After 20 minutes, brush the thickened teriyaki sauce over the chicken and veggies. Switch oven to broil on high and broil for 2-3 minutes to caramelize the glaze, watching closely to avoid burning.
  9. Remove from oven and let rest for 5 minutes. Sprinkle toasted sesame seeds and sliced green onions on top before serving or packing.

Notes

Marinate chicken for at least 15 minutes but no longer than 1 hour to avoid ‘cooking’ the chicken with pineapple juice. Keep an eye during broiling to prevent burning. Vegetables can be removed early if cooking faster than chicken. Use tamari for gluten-free or coconut aminos for soy-free options. Variations include adding sriracha for spice or swapping chicken for tofu for a vegetarian version.

Nutrition

Keywords: teriyaki chicken, sheet pan recipe, meal prep, healthy lunch, easy dinner, chicken thighs, homemade teriyaki sauce, roasted vegetables

Find it online: https://flurpchef.com/easy-sheet-pan-teriyaki-chicken-meal-prep-recipes-for-healthy-lunchboxes/