Caramelized edges are the payoff on this keto sheet pan teriyaki chicken — thighs, broccoli, and bell peppers in homemade sugar-free teriyaki sauce. 3.8g net carbs, 19.2g protein, and I make it at least twice a month; the smell fills the house.
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.
Keto Teriyaki Chicken on a Sheet Pan
I started making this after burning out on plain grilled chicken every week. The sugar-free teriyaki sauce caramelizes against the hot pan and coats everything in a glossy, sweet-savory layer that looks way more involved than it actually is. One pan, about 20 minutes in the oven. Line the pan with foil and cleanup takes two minutes.
The sauce is what makes this work. The arrowroot thickens fast when it hits the heat, so instead of pooling at the bottom, it clings to the chicken and vegetables. I use tamari for gluten-free or liquid aminos for the fewest carbs.
I’ve made this with and without marinating, and the difference is real. Six to eight hours in the sauce transforms the chicken from seasoned-on-the-surface to flavored all the way through. Reader Trish marinated hers for a full 8 hours and said it was the first time her entire family came back for seconds. If you’re short on time, even 30 minutes helps, but overnight is where the flavor really lands.
This is one of my favorite recipes for meal prep. I portion the chicken and vegetables into containers and keep the cauliflower rice separate so nothing gets soggy. Lasts 3-5 days in the fridge and reheats well. If you like one-pan dinners, my sheet pan chicken and veggies uses the same approach with different flavors.
Best Chicken Cut for Teriyaki
I go with chicken thighs almost every time. Dark meat has more fat, which keeps everything from drying out and makes the dish more satisfying on keto. Chicken breast works too, but the timing changes. Breast dries out faster, so I pull it at 15-16 minutes while thighs can go the full 20. If you’re using tenders, they cook fastest (12-14 minutes), so add the vegetables first and toss the tenders in partway through.
One trick I learned from a reader: use a mix of thighs and breast strips on the same pan. The thigh fat keeps the whole tray from going dry, and you get both textures. For another crispy chicken option, my keto chicken katsu is worth trying.
Homemade Keto Teriyaki Sauce
Most store-bought teriyaki is packed with sugar. I make mine from scratch with golden monk fruit sweetener, soy sauce (or liquid aminos for fewer carbs), and a touch of tomato paste for depth. Fish sauce works in place of the tomato paste if you have it.
I tested every common thickener before landing on arrowroot powder. Flour is too high in carbs. Xanthan gum technically thickens, but if you add even slightly too much, the sauce goes slimy. Arrowroot thickens quickly, gives that glossy cling, and has no strange aftertaste. Tapioca starch works at a 1:1 ratio if arrowroot is hard to find. Any sweetener that measures cup for cup with sugar will work here, including erythritol or a monk fruit blend.
If you don’t want to make the sauce from scratch, Primal Kitchen’s no-soy teriyaki is my go-to store-bought option. If you love teriyaki and want a different method, my Instant Pot version uses a similar sauce base with pressure cooking.
Low-Carb Vegetables That Work
I use orange bell pepper and broccoli because they hold up at 375 degrees without turning to mush. But this is a flexible recipe. Asparagus, snap peas, green beans, and zucchini all work. Cut everything roughly the same size so it cooks evenly with the chicken. Red onion in big chunks gets almost jammy by the end, which I love. If you want to add mushrooms (I usually do), quarter them so they brown instead of steam.
For another Asian-inspired vegetable dish, my keto beef and broccoli uses a similar approach with a different protein.
Storage, Freezing, and Reheating
I get asked about freezing this more than almost anything else. It freezes well for 2-3 months in airtight containers. I freeze the chicken and vegetables together but leave the cauliflower rice out (it gets mushy after thawing). When you’re ready to eat, thaw overnight in the fridge and reheat in the oven at 350 degrees for 10-12 minutes. The microwave works too, but the oven brings back some of that caramelized edge texture.
For meal prep, I make a double batch on Sunday and portion it into five containers. Chicken and vegetables together, rice separate. Reheats best when you add a splash of water or extra sauce before covering with foil, which keeps the chicken from drying out. The make-ahead trick I use most: marinate the chicken the night before, load the pan in the morning, and store it covered in the fridge. When dinner rolls around, the pan goes straight into the oven. No prep needed.
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.
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.
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.
Nutrition
Calories
217
Fat
13.9g
Protein
19.2g
Total carbs
5.1g
Net carbs
3.8g
Nutrition is an estimate calculated from the ingredients listed. Brands vary, so check labels if you track closely.
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 stood over the pan tasting sauce off my finger, and it’s the vinegar that makes it taste like real teriyaki instead of just salty soy. SO good! Thank you for this one!!
The marinade’s optional. Skip it and the sauce still caramelizes, but an hour in the bag first and the chicken takes it differently. Two years cycling through keto teriyaki recipes. This is where the rotation stops.
Josh, one hour is about where the flavor actually starts moving through instead of just coating the surface. My compromise on busy nights is 30 minutes and I can taste the gap. Two years is a real search.
Four rounds in and the sauce transformation is still the most satisfying part. Looks almost watery in the bowl, then it bakes down into something that actually clings. Powdered ginger at a quarter teaspoon gets completely lost in there, though. Been doubling it since round two and there’s real warmth in the sauce now. Solid four stars as written, five with that one tweak.
3.8 net carbs and 19.2g of protein for a one-pan weeknight dinner, that’s what got me to try it. One heads up: the sauce barely covers everything and there’s nothing left for the cauliflower rice. I do 1.5x now. Been making it constantly this month.
Made this twice and the flavor is incredible but I can’t get those caramelized edges. Half-sheet pan, single layer, am I crowding it, or should I just hit it with the broiler at the end?
Single layer, half sheet, no crowding. Broiler for the last 2-3 minutes is what gets those edges. Move the rack to the top third first and don’t walk away. It turns fast.
My daughter walked in while I was mixing the teriyaki sauce and told me it smelled like we were doing something special, which is rare feedback from a 14-year-old. When it came out she went straight for the orange peppers, said they looked glossy in a way she wanted to try first. The sauce settles into them differently than the chicken does, and she figured that out before I did. Really good recipe; I’d make a double batch of the sauce next time so there’s more to go around.
Orange peppers hold the sauce in those ridges instead of shedding it the way broccoli does. She figured that out before I ever thought to write it down. Double the sauce, I do it every batch for meal prep.
Tip if you want more glaze: pull the pan out around the 20-minute mark and brush on extra sauce. I accidentally made a double batch of teriyaki with nowhere else to put it, and the edges got this caramelized coating I’ve been trying to replicate ever since. The arrowroot powder really does something when it hits a hot pan twice. Also learned the hard way to make sure the broccoli is bone dry first. Otherwise it just steams and you lose those charred edges. Both things together pushed this from really good to something I’ll keep making all summer.
That mid-cook brush, I need to actually add it to the recipe notes. Second hit of sauce while the pan is hot, the arrowroot does something different on the reheat. Almost like a lacquer. Dry broccoli trips people up so much on this one. Walk in wet and it’s steaming instead of roasting, you lose the charred edges. Worth the extra paper towels.
I was skeptical about arrowroot powder doing anything meaningful in a sauce that bakes down in the oven anyway. Spoiler: it does. The teriyaki glazes onto the chicken in a way that actually caramelizes around the edges without going sticky or weird. Made this on a Thursday when it was too hot to think about real cooking, and the sheet pan cleanup sealed the deal. Going into heavy summer rotation.
My kids are notoriously suspicious of anything that doesn’t come in a takeout bag, so I made this without giving it a name. My 9-year-old walked into the kitchen while it was baking, stopped in the doorway, and asked if I ordered Japanese food. That was the moment. The way the teriyaki sauce caramelizes onto the chicken edges gives off this smell that just takes over the whole house, and apparently that’s convincing enough to fool a third-grader who has strong feelings about restaurant vs. home cooking. I’m a pretty basic cook so I was nervous about making the sauce from scratch, but it came together in maybe two minutes and tasted way more like actual teriyaki than I expected from something this simple. Pan was cleared before I got through my first serving. This is now on the weekly rotation whether I want it there or not.
A nine-year-old walking in and asking if you ordered Japanese food, I can’t top that. That smell when the sauce caramelizes is why I put this on at least twice a month.
I made this with chicken tenders instead of thighs, that’s what I had, and they cooked faster so it’s better for weeknights. Double the sauce. I used all of it and those dark jammy edges on the bell peppers were ridiculous, I was eating them straight off the pan. Figured out by batch three: foil first, then parchment on top, cleanup is nothing. As written it’s a little light on sauce if you want actual glazing, hence always doubling it now. Cauliflower rice and sesame oil underneath and you’re good.
Foil then parchment is so much smarter than what I do. I’ve just been going parchment only and then soaking the pan after. That’s getting added to my notes.
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.
That lacquered edge on the broccoli converts everyone. I spread the florets out toward the pan edges on purpose for more of it. And yes, double the sauce.
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.
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.
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.
