Healthy never has to mean boring! This one-pan teriyaki chicken and veggies dish delivers sweet, savory, and tangy flavors in every bite — with tender, juicy chicken and perfectly roasted vegetables coated in a light, homemade teriyaki glaze.

🧂 Ingredients

For the Chicken & Veggies:

  • 4 boneless, skinless chicken breasts (about 6 oz each)
    Lean, protein-packed, and perfect for soaking up teriyaki flavor.
  • 2 tablespoons olive oil, divided
  • 1 zucchini, sliced into half-moons
  • 1 bell pepper (any color), sliced into strips
  • 1 medium onion, sliced thin
  • 1 cup broccoli florets
  • 1 medium carrot, peeled and sliced thinly (on a bias looks great)
  • 2 garlic cloves, minced
  • Salt and freshly ground black pepper, to taste
  • Sesame seeds and chopped cilantro or green onions for garnish (optional)

🍯 For the Light Teriyaki Sauce:

  • ¼ cup low-sodium soy sauce (or tamari for gluten-free)
  • ¼ cup water
  • 2 tablespoons vinegar (rice vinegar preferred, or apple cider vinegar)
  • 2 tablespoons sugar-free syrup (or honey/maple syrup if not counting points)
  • 1 teaspoon ground ginger (or 1 tsp fresh grated ginger for more zing)
  • 2 teaspoons garlic powder (or 1–2 fresh minced cloves)
  • ½ teaspoon sesame oil (for rich, nutty flavor)

To Thicken (Slurry):

  • 1 tablespoon cornstarch
  • 2 tablespoons cold water

🔪 Equipment Needed

  • Large baking sheet or sheet pan
  • Small saucepan (for sauce)
  • Mixing bowls
  • Whisk and tongs
  • Parchment paper or aluminum foil (for easy cleanup)

👩‍🍳 Step-by-Step Instructions

Step 1: Preheat and Prep

  1. Preheat your oven to 400°F (200°C).
  2. Line a large sheet pan with parchment paper or foil for easy cleanup.
  3. Pat chicken breasts dry with paper towels — this helps them sear and bake evenly.

Step 2: Make the Light Teriyaki Sauce

  1. In a small saucepan, combine:
    • Soy sauce
    • Water
    • Vinegar
    • Sugar-free syrup
    • Ginger
    • Garlic powder
    • Sesame oil
  2. Whisk together and bring to a gentle simmer over medium heat.
  3. In a separate small bowl, whisk the cornstarch and cold water to make a slurry.
  4. Slowly pour the slurry into the simmering sauce while whisking constantly.
  5. Reduce heat to low and cook until the sauce thickens slightly (about 2–3 minutes). It should coat the back of a spoon — not too thick, since it will thicken more in the oven.
  6. Remove from heat and set aside.

Step 3: Season the Chicken

  1. Place chicken breasts in a bowl or on one side of the sheet pan.
  2. Drizzle with 1 tablespoon olive oil, and season both sides with salt, black pepper, and a light sprinkle of garlic powder (optional for extra flavor).
  3. Toss to coat evenly.

Step 4: Prep the Veggies

  1. In a large bowl, combine the zucchini, bell pepper, onion, broccoli, and carrots.
  2. Add 1 tablespoon olive oil, minced garlic, and a pinch of salt and pepper.
  3. Toss well to coat the vegetables evenly.

Step 5: Assemble the Sheet Pan

  1. Place the seasoned chicken breasts in the center of the prepared pan.
  2. Arrange the veggies around the chicken in a single layer for even roasting.
  3. Spoon or brush a thin layer of the prepared teriyaki sauce over each chicken breast. Save the rest of the sauce for glazing later!

Step 6: Bake

  1. Bake in the preheated oven for 20–25 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the veggies are tender-crisp. Thicker chicken breasts may take closer to 25 minutes.
  2. Midway through baking (around the 12-minute mark), you can gently toss the veggies to ensure even cooking.

Step 7: Glaze and Caramelize

  1. Once the chicken is cooked through, brush the tops generously with the remaining teriyaki sauce.
  2. Drizzle any leftover sauce lightly over the veggies for extra flavor.
  3. Return the sheet pan to the oven for 3–5 more minutes — this allows the glaze to caramelize and turn beautifully glossy.

Step 8: Serve and Garnish

  1. Remove from the oven and let the chicken rest for a couple of minutes.
  2. Slice the chicken and arrange it over the roasted vegetables.
  3. Sprinkle with toasted sesame seeds and fresh cilantro or green onions for a burst of color and freshness.
  4. Serve hot — drizzle any remaining sauce from the pan over everything for maximum flavor!

🍽️ Serving Suggestions

This low-carb meal is perfectly balanced on its own, but you can also pair it with:

  • Cauliflower rice or zucchini noodles for a complete low-carb dinner.
  • Brown rice or quinoa for added fiber (adds points).
  • Mixed greens for a lighter, salad-style meal.

For meal prep, portion chicken and veggies into containers and store extra sauce separately to drizzle before reheating.

🧊 Storage & Meal Prep

  • Refrigerate: Store leftovers in airtight containers for up to 4 days.
  • Reheat: Microwave for 1–2 minutes or warm in a skillet over medium heat.
  • Freeze: You can freeze cooked chicken and sauce separately for up to 2 months (thaw overnight in the fridge before reheating).

⚡ Nutrition (Per Serving – Serves 4)

(Approximate values, depending on exact ingredients)

  • Calories: ~280–320
  • Protein: ~42g
  • Carbohydrates: ~8–10g
  • Fat: ~10–12g
  • WW Points: ~2–4 points per serving (depending on sauce ingredients)

💡 Tips for Success

  • Slice veggies evenly: So they cook at the same rate.
  • Check the sauce consistency: It thickens as it cools — add a splash of water if it gets too thick.
  • Grill variation: This recipe also works beautifully on the grill — just cook the chicken and veggies separately and toss them in the teriyaki glaze before serving.
  • Add heat: Stir in a pinch of red pepper flakes or a drizzle of sriracha for a spicy teriyaki twist.

🌟 Why You’ll Love It

  • One pan = easy cleanup
  • High in protein, low in carbs, and WW-friendly
  • Naturally gluten-free (if using tamari)
  • Customizable — switch up veggies or add tofu for variety
  • Perfect for meal prep or family dinners

🍴 In Summary

This Low-Carb Teriyaki Chicken & Veggies recipe is everything you want in a weeknight dinner — juicy, flavorful chicken, perfectly roasted vegetables, and a silky, homemade teriyaki glaze that tastes indulgent but fits into a healthy lifestyle.

It’s fresh, satisfying, and totally guilt-free — proof that eating clean doesn’t mean sacrificing flavor.

||\