Sheet Pan Teriyaki Chicken

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

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

Sheet Pan Teriyaki Chicken Directions

Latest Keto Dishes

Keto Teriyaki Chicken Recipe on a Sheet Pan

chicken teriyaki with vegetables over cauliflower rice

Sheet pan dinners are our favorite as they are an easy, no fuss way to get a healthy dinner on the table for the whole family. They are super versatile as you can combine any protein and vegetables you happen to have in your kitchen at the moment. We love this keto teriyaki chicken recipe because of the combination of flavors and the low carb teriyaki sauce which makes it truly delicious. Since everything is baked on one baking pan, clean up after will be very quick. Lining the pan with foil before baking makes it even quicker when it comes to cleaning up afterwards!

This sheet pan teriyaki chicken recipe makes for the perfect weeknight meal, especially if you’ve had a long day at work, if you are on the go or if you are a busy mom and don’t feel like spending ages in the kitchen cooking dinner. Either serve as a stir fry or pile over cauliflower rice. Top with sesame seeds if desired.

As part of the recipe, we also make the keto teriyaki sauce from scratch, making it a completely homemade meal. The sauce for this low carb teriyaki chicken is drizzled on the chicken and vegetables before cooking to give them a very pleasant, Asian inspired taste. Tamari can be used instead of soy sauce in order to make the sauce gluten free. Since we omit the sugar from the teriyaki sauce, it is very low in carbs unlike most store bought teriyaki sauces. Another option is to use liquid aminos in place of the soy sauce or tamari if you are looking for a dish with the lowest carbs possible.

This sheet pan chicken recipe makes for a great way to incorporate more vegetables and nutrients into your diet. This meal is also plenty of protein thanks to the chicken and very low in carbs, making it perfect for a keto diet. You will never think of chicken and vegetables as being a boring meal ever again with this keto chicken teriyaki recipe! All you need to do for this low carb chicken teriyaki recipe is toss all the ingredients on a baking tray and drizzle the sauce over them. Within 20 minutes you will have perfectly tender and crispy vegetables ready for you to eat! Of course, it’s best to marinade the chicken thighs or chicken tenders in the keto teriyaki sauce for at least 6 hours. That way the sauce will engulf the chicken.

This will easily become a regular staple dinner option as its too simple and tasty not to make it over and over again. Something which you should take notice of when placing your ingredients for your chicken teriyaki on the baking pan is to spread everything out on a single layer to make sure that everything cooks evenly. When ready, top over cauliflower rice.

This meal can be stored in the refrigerator for 3 to 5 days, making it the perfect recipe for meal prep. You can make a larger batch and take it with you to work for a healthy lunch during the week.

Types of Chicken to Use

You can use chicken thighs, chicken breast, tenders or legs for this keto teriyaki chicken recipe. Even though all chicken cuts are keto friendly, thighs are more keto approved compared to breast or tenderloin since dark meat tends to be higher in fat content compared to white meat. The higher in fat the cut of chicken, the more satisfying it is and the longer it will keep you full for. Depending on the cut of meat you opt for, the time for it to be done cooking will vary. It would be best to keep this in mind if you want the vegetables and the chicken to finish cooking 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!

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