Sheet Pan Teriyaki Chicken

Prep: 15 min Cook: 20 min Total: 35 min Servings: 6
Annie Lampella @ Ketofocus

By Annie Lampella, Pharm.D.

Published April 14, 2021 • Updated February 3, 2026

Reader Rating
5 Stars (1 Reviews)
AsianDairy FreeEasyKid FriendlyOne Pot

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Sheet pan teriyaki chicken makes for a quick and easy low-carb dinner. Toss in your chicken, bell peppers, and broccoli, brush with sugar-free teriyaki sauce, and bake. Serve over cauliflower rice for a simple dinner the family will love.

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Sheet Pan Teriyaki Chicken

5 (1) Prep 15m Cook 20m Total 35m 6 servings

Keto Teriyaki Sauce Ingredients

  • 1/3 cup soy sauce or liquid aminos
  • 2 tablespoons avocado oil
  • 2 tablespoons golden sweetener
  • 1 tablespoon apple cider vinegar
  • 1 clove garlic, minced
  • 1 teaspoon tomato paste
  • 1/2 teaspoon grated ginger or 1/4 teaspoon powdered ginger
  • 1/2 teaspoon arrowroot powder

Chicken And Vegetables Ingredients

  • 1.5 pounds chicken thighs or chicken tenders
  • 1 orange bell pepper, chopped
  • 2 cup broccoli florets
  • 4 oz mushrooms, quartered

Step by Step Instructions

Step by Step Instructions

1
Prepare keto teriyaki sauce

To a small bowl, whisk together soy sauce or liquid aminos, avocado oil, golden monkfruit sweetener, apple cider vinegar, garlic, tomato paste, ginger and arrowroot powder. Set aside.

a whisk sits inside a bowl with a teriyaki sauce in it
2
Marinade chicken, optional

Add chicken to a ziploc bag or bowl. Pour in teriyaki sauce and mix to coat. Place in the refrigerator to marinade at least 6-8 hours. This step is optional but yields the most teriyaki flavor in the chicken. Add marinated chicken, bell pepper, broccoli and mushrooms to a foil covered rimmed baking sheet.

placing chicken and vegetables on a sheet pan covered in foil
3
Bake on a sheet pan

Pour over remaining teriyaki sauce to coat vegetables and chicken. Bake at 375 degrees for 17-20 minutes or until chicken teriyaki is cooked through.

arranging bell pepper and broccoli on a baking sheet with marinated chicken
Nutrition Per Serving
217 Calories
13.9g Fat
19.2g Protein
3.8g Net Carbs
5.1g Total Carbs
6 Servings
Nutrition disclaimer

The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.

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Sheet Pan Teriyaki Chicken

Frequently Asked Questions

Can I use regular soy sauce instead of liquid aminos?

Absolutely! Regular soy sauce works fine. It has more sodium than liquid aminos, so use low-sodium soy sauce if you prefer.

What can I substitute for golden sweetener?

Use erythritol or monk fruit sweetener instead. Honey or maple syrup work if you're not strictly low-carb.

How long can I store the leftovers?

You can store any leftover teriyaki chicken in an airtight container in the refrigerator for up to 3-4 days. Just reheat in the oven or microwave when you're ready to enjoy it again!

Can I add other vegetables to the sheet pan?

Definitely! This recipe is quite versatile. You can add vegetables like snap peas, carrots, or zucchini. Just make sure to cut them into similar sizes for even cooking.

Is this recipe suitable for meal prep?

Yes! It's perfect for meal prep. Store the chicken and veggies separately from the cauliflower rice to keep everything fresh. Pack it for lunches all week.

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Keto Teriyaki Chicken Recipe on a Sheet Pan

chicken teriyaki with vegetables over cauliflower rice

Sheet pan dinners are our favorite. They’re an easy, no-fuss way to get a healthy dinner on the table. You can combine any protein and vegetables you have on hand. We love this keto teriyaki chicken because the sugar-free teriyaki sauce is delicious. Since everything bakes on one pan, cleanup is quick. (Line the pan with foil to make it even faster.)

This recipe is perfect for busy weeknights when you don’t want to spend ages cooking. Pile it over cauliflower rice and top with sesame seeds if you like.

We make the teriyaki sauce from scratch. It’s drizzled on the chicken and vegetables before cooking for that sweet-savory Asian flavor. Use tamari instead of soy sauce to make it gluten-free, or liquid aminos for the lowest carbs possible.

Keto sheet pan teriyaki chicken sitting on a plate - Pin it

This is a great way to get more vegetables and protein into your diet. Toss everything on a baking tray, drizzle with sauce, and within 20 minutes you’ll have tender chicken and crispy vegetables. Marinate the chicken for at least 6 hours if you can. The sauce really soaks in.

This will easily become a regular staple. It’s too simple and tasty not to. Spread everything in a single layer so it cooks evenly. Top over cauliflower rice when ready.

Store in the refrigerator for 3 to 5 days. It’s perfect for meal prep. Make a larger batch and take it to work for lunch.

Types of Chicken to Use

You can use chicken thighs, breast, tenders, or legs. Thighs are my favorite since dark meat has more fat. It’s more satisfying and keeps you full longer. Cooking time varies by cut, so keep that in mind if you want the vegetables and chicken to finish at the same time.

three teriyaki chicken tenders on a tray with bell pepper and broccoli

Sugar Free Teriyaki Sauce

Teriyaki sauce is not typically keto friendly since it is usually quite high in sugars. However, the Teriyaki Sauce we make in this recipe is low-carb as we eliminate any additional sugars from it. For sweetness we use, golden monk fruit sweetener. You can substitute this with any other keto approved sweeteners such as, erythritol or a monk fruit blend sweetener. Any sweetener will work as long as it measures cup for cup with sugar. We also add a bit of tomato paste to enhance the flavor of the teriyaki sauce. Fish sauce or tomato sauce also works well as a flavor enhancer. Additionally, arrowroot powder is added as a thickener agent to help thicken and bind the sauce. Arrowroot powder is preferred over flour or xanthan gum. Flour is too high in carbs, making it not keto friendly and xanthan gum can yield a slimy keto teriyaki sauce if too much of it is used. Tapioca starch is another option to use as a thickener. Of course, there is a store bought teriyaki sauce that is low in carbs. You can substitute with this if you don’t want to make your own for the sheet pan teriyaki chicken recipe.

Other Vegetables to Use for Chicken Teriyaki

In this recipe, we use orange bell pepper and broccoli. However, you can use any low-carb vegetable which you prefer. Try asparagus, red onion, or green beans for a colorful mixture of vegetables. You can also serve this dish over cauliflower rice for a low-carb alternative to normal white rice. Every time you make this dish, you can choose different types of vegetables so that the dish will never be the exact same and it will never become repetitious! Depending on the vegetables you toss in, you can make the keto teriyaki chicken dish as colorful as you would like to!
chicken tenders, mushrooms, bell pepper and broccoli on a sheet pan

Benefits of Cooking in a Sheet Pan

When you have a very long, busy day, the last thing you would want to do is cook an extremely time consuming meal. That is the beauty of sheet pan dinners. They are great as they usually don’t require a lot of preparation. Moreover, you would not need to keep constantly adding different ingredients at different times. You can easily throw in all the ingredients together and they will be done within 20 minutes. Usually the ingredients used for a sheet pan dinner can already be found in your pantry or your fridge, so you would not even need to do a trip to the grocery store. Since you will only be using one baking pan and a few kitchen utensils, the dreaded clean up afterward your delicious keto teriyaki chicken will be very quick as well!
About the Author
Annie Lampella, Pharm.D.

Annie Lampella, Pharm.D.

Annie is a Doctor of Pharmacy, mom, and the recipe creator behind KetoFocus. With a B.S. in Genetics from UC Davis, she has over 14 years of experience developing family-friendly keto recipes based on the science of human metabolism.

Learn more about Annie View My Cookbook

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Reviews 1
5 Stars (1 Reviews)
  1. T
    Trish Jun 20, 2023

    My family enjoyed this chicken teriyaki IMMENSELY!! First time I've seen every one of them return to the kitchen for seconds. The meet is so delicious and yes, I let it marinate for 8 hours -- it makes all the difference. I also used up some chicken breasts cut up into "tender" strips along with 4 chicken thighs. The combination works well. Lots of extra mushrooms and I added a red onion chopped chunky too. We ate it over cauli-rice and it was perfection. Thanks again "Keto Annie" for another yummy dinner! We are making keto work for all of us thanks to your recipes and videos.

    Reply

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