Sheet Pan Teriyaki Chicken
Published April 14, 2021 • Updated March 15, 2026
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I make this keto sheet pan teriyaki chicken at least twice a month. Chicken thighs, broccoli, and bell peppers get tossed in a homemade sugar-free teriyaki sauce, spread on one pan, and baked until the edges caramelize. Serve over cauliflower rice for a low-carb dinner the whole house will smell before it's done.
I’ve been making this teriyaki chicken for years, and it’s one of those recipes I come back to when I want something that feels like takeout without the sugar crash. The sauce is homemade, the whole thing cooks on one pan, and my kitchen smells incredible for the rest of the night.
What makes this version different is the sauce. Most store-bought teriyaki is loaded with sugar, but I make mine with golden monk fruit sweetener, soy sauce (or liquid aminos), and a touch of tomato paste for depth. The arrowroot powder is the key to getting that glossy, clingy texture instead of a thin sauce that slides right off. I specifically tested xanthan gum as a thickener and it turned the sauce slimy. Arrowroot thickens fast, stays glossy, and doesn’t leave a weird mouthfeel.
The chicken goes on the pan with broccoli, bell pepper, and mushrooms. I spread everything in a single layer so the edges get that caramelized char instead of steaming. If you marinate the chicken for 6-8 hours, the flavor goes all the way through, not just on the surface. Even 30 minutes helps, but the overnight soak is a different dish entirely.
I serve this over cauliflower rice almost every time. The sauce drips down into the rice and makes the whole bowl feel like a proper teriyaki dinner. If you want similar Asian-inspired meals, try my keto sesame chicken, my keto egg roll in a bowl, or my chicken stir fry for a stovetop option.
A few things I’ve learned from making this so often: don’t skip the foil on the pan (the sauce bakes on and is a pain to scrub), cut your vegetables roughly the same size so they cook evenly, and if you’re using chicken breast instead of thighs, pull it a few minutes early or it dries out. Thighs are more forgiving and the extra fat keeps everything juicy, which is why I default to them.
Leftovers store well for 3-5 days in the fridge. I keep the chicken and vegetables separate from the cauliflower rice so the rice doesn’t get soggy. Reheats best in the oven at 350 for 8-10 minutes, though the microwave works in a pinch. I’ve also started making double batches because this is one of those meals that tastes just as good on day three.
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Keto Teriyaki Sauce Ingredients
1/3 cup soy sauce or liquid aminos -
2 tablespoons avocado oil
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2 tablespoons golden sweetener
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1 tablespoon apple cider vinegar
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1 clove garlic, minced
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1 teaspoon tomato paste
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1/2 teaspoon grated ginger or 1/4 teaspoon powdered ginger
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1/2 teaspoon arrowroot powder
Chicken And Vegetables Ingredients
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1.5 pounds chicken thighs or chicken tenders
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1 orange bell pepper, chopped
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2 cup broccoli florets
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4 oz mushrooms, quartered
Step by Step Instructions
Step by Step Instructions
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.
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.
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.
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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Get My Macros + Recipes →Frequently Asked Questions
What can I use instead of arrowroot powder?
Cornstarch is the closest swap. I use about 3/4 teaspoon instead of the 1/2 teaspoon of arrowroot because it doesn't thicken quite as fast. The sauce comes out slightly less glossy but it still clings to the chicken. Tapioca starch also works at a 1:1 ratio. I've tested xanthan gum and don't recommend it here. Even a tiny bit too much turns the sauce slimy.
Can I use frozen broccoli?
I've done it. It works, but you have to thaw and pat the broccoli dry first or the pan gets too wet and everything steams instead of roasting. Fresh broccoli gives you those crispy charred edges that I prefer, but frozen is fine in a pinch if you take that extra step.
Is this recipe Whole30 or Paleo friendly?
Not as written because of the sweetener, but I've made it Whole30-compliant by swapping the monk fruit for coconut aminos (which have natural sweetness) and using coconut aminos in place of soy sauce too. It changes the flavor profile slightly, less of that classic teriyaki sweetness, but it's still good. For strict Paleo, the same swap works.
Can I use chicken breast instead of thighs?
Yes, but pull it out of the oven a few minutes early. I check breast at 15 minutes instead of 17-20 because it dries out faster than thighs. If I'm cooking both on the same pan (which I do sometimes), I cut the breast into thinner strips so everything finishes at roughly the same time. Thighs are more forgiving and I default to them, but breast works.
Do I have to marinate the chicken?
You don't have to, but the difference is noticeable. Without marinating, the teriyaki flavor stays on the surface. After 6-8 hours, it goes all the way through. My compromise on busy days is a 30-minute soak while I prep everything else. It's not the same as overnight, but it helps.
Can I double this recipe?
I double this all the time for meal prep. Use two pans instead of one. Don't try to crowd everything onto a single pan or it steams instead of roasting. I double the sauce recipe too (make it all in one batch). Everything else stays the same: 375 degrees, 17-20 minutes.
Can I freeze this?
I freeze this regularly. Chicken and vegetables together in airtight containers, good for 2-3 months. I skip freezing the cauliflower rice because it gets mushy. Thaw overnight in the fridge, then reheat at 350 degrees for 10-12 minutes covered with foil.
I added a teaspoon of sesame oil to the teriyaki sauce and that was the thing that sent this over the edge. The sauce was already going somewhere with the ginger and apple cider vinegar, but the sesame oil adds a toasty, nutty undertone that makes it taste like actual takeout. I also swapped one of the bell peppers for snap peas because I had them around, and they got slightly blistered by the time the chicken was done. The house smelled incredible from about 15 minutes in, which is when my husband started hovering. Served it over cauliflower rice like the recipe suggests and the sauce pools at the bottom of the bowl, which is half the point. Making a double batch next time so there's something left for lunch.
I swapped the bell pepper for snap peas and zucchini because that's what I had, and I was genuinely nervous the zucchini would turn to mush at 375 but it didn't. Cut them thick, maybe 1/2 inch, and they held up perfectly alongside the chicken. I also added a small splash of sesame oil to the sauce before baking and it really changed the whole taste, more savory and almost nutty. The sauce caramelized on the edges of the chicken thighs in this amazing sticky way that I was not expecting from a weeknight sheet pan dinner. I've had so many of these one-pan meals end with watery veg pooling underneath everything and this completely avoided that. Definitely trying it with mushrooms next time because I think they'd soak up the sauce the same way the chicken did.
Sesame oil in the sauce before baking, I haven't done that. Makes sense though. Pulls it toward savory before the sweetener even gets a chance to caramelize. Mushrooms will soak it up.
My 10-year-old who moves broccoli to the edge of every plate ate every floret off that sheet pan. Not pushed aside. Gone. I think it's the teriyaki sauce caramelizing onto everything as it bakes, the edges get this sticky almost lacquered thing going on that apparently even a kid who hates vegetables can't resist. Going in the regular rotation, and I'm doubling the sauce next time.
My 16-year-old has opinions about cauliflower rice, specifically that it's not rice and he won't pretend otherwise, so I usually make a separate pot of jasmine for him. Made this on Sunday and honestly just didn't bother, put the cauli rice down for everyone and waited for the commentary. He ate two full servings, said nothing, then asked what night I was making it again. The teriyaki sauce soaks into cauliflower in a way that changes the whole thing. Stops tasting like a substitute. The caramelized edges on the chicken thighs were the other moment for me (mine got a little more color than the photos at about the 35-minute mark and it was better for it). The bell peppers get almost jammy in that sauce. Going to try this with a mix of thighs and tenders next time to see how the leaner cut holds up.
The 'said nothing' part got me. That's the real win. 35 minutes with extra color is how I prefer it, the caramelization gets intense right around there. Tenders and thighs together work, just pull the tenders early though, they go dry fast.
Went in skeptical that a sugar-free teriyaki sauce was going to deliver anything close to the real thing. The chicken edges came out with this lacquered caramelized crust I didn't expect, and the smell hit me before I even opened the oven. Ended up eating standing at the counter before I had a chance to plate anything. Solid four stars, and I'm already hunting for what else I was wrong about on this site.
Brought this to a spring get-together last weekend and the first thing that happened was someone lifting the lid off the pan while it was still warm and going 'what IS that smell.' The teriyaki had caramelized around the edges of the chicken thighs and it looked like something you'd order out. I served it over cauliflower rice (told everyone it was a 'lighter rice') and not one person questioned it. The only note I got was one friend saying she wished the bell peppers had gone a little longer, which is fair, but the pan was empty in under 10 minutes so I'm not sweating it. Going in the regular rotation, probably with a double batch next time.
The lighter rice thing never fails. Two pans when you double it, not one, or it steams instead of roasting. And if you want the peppers a little further, cut them a bit smaller next time.
Never used arrowroot powder before, couldn't find it anyway. Would cornstarch work in the teriyaki sauce, or does it change the texture?
Cornstarch works. I'd use about 3/4 teaspoon instead of the 1/2, it doesn't thicken quite as fast as arrowroot. Sauce will be slightly less glossy but still clings.
Brought this last Saturday, still in the pan, and the teriyaki had done this glossy caramel thing on the edges of the broccoli that had two people convinced I'd ordered it from somewhere.
Ha, that gloss on the broccoli edges is my favorite part. The sweetener caramelizes fast against the hot pan - looks way more involved than it is.
I was not convinced the sauce would have enough flavor without sugar, but I made it anyway on a cold Tuesday night. I was wrong. The teriyaki coated the chicken and broccoli so well and the whole pan was gone before I even made it to the table.
The arrowroot is what makes it work, it thickens fast when it hits the hot pan and clings to everything instead of pooling at the bottom. Cold Tuesday night dinner win.
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.
Red onion in big chunks is smart, they get almost jammy by the end. And the thigh/breast combo works because the thighs keep the whole pan from drying out. 8 hours is not the same dish as 30 minutes.