Low-Carb Teriyaki Chicken & Veggies

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🥢 Low-Carb Teriyaki Chicken & Veggies (One-Pan Meal)

📖 Description

This Low-Carb Teriyaki Chicken & Veggies is a quick, flavorful one-pan dinner that delivers all the sweet-savory satisfaction of classic teriyaki—without the sugar overload. Juicy chicken thighs or breasts are coated in a homemade low-carb teriyaki sauce and roasted alongside colorful vegetables for a balanced, protein-packed meal that’s perfect for busy weeknights, meal prep, or healthy eating plans like keto or low-carb.

🛒 Ingredients

For the Chicken & Veggies

  • 1½ lbs boneless, skinless chicken thighs or breasts

  • 2 cups broccoli florets

  • 1 red bell pepper, sliced

  • 1 zucchini, sliced

  • 1 cup snap peas or green beans

  • 2 tbsp olive oil

  • Salt & black pepper, to taste

For the Low-Carb Teriyaki Sauce

  • ⅓ cup low-sodium soy sauce or coconut aminos

  • 2 tbsp rice vinegar or apple cider vinegar

  • 2 tbsp sugar-free sweetener (monk fruit or erythritol)

  • 1 tbsp sesame oil

  • 1 tbsp grated fresh ginger

  • 2 cloves garlic, minced

  • ½ tsp xanthan gum (optional, for thickening)

Optional Garnish

  • Sesame seeds

  • Sliced green onions

👩‍🍳 Instructions

  1. Preheat oven to 400°F (200°C). Line a large sheet pan with parchment paper or lightly grease it.

  2. Prepare the sauce: In a small bowl, whisk together soy sauce (or coconut aminos), vinegar, sweetener, sesame oil, ginger, garlic, and xanthan gum (if using). Set aside.

  3. Arrange chicken on the sheet pan. Drizzle with 1 tablespoon olive oil, season lightly with salt and pepper.

  4. Add vegetables around the chicken. Toss veggies with remaining olive oil and a pinch of salt.

  5. Brush sauce generously over chicken and lightly over vegetables.

  6. Bake uncovered for 20–25 minutes, flipping chicken halfway, until internal temperature reaches 165°F (74°C).

  7. Optional broil: Broil for 2–3 minutes for caramelized edges.

  8. Garnish & serve with sesame seeds and green onions.

🍽 Servings

  • Serves: 4

  • Serving Size: ~1 chicken portion with veggies

🧠 Nutritional Information (Per Serving – Approximate)

  • Calories: 340 kcal

  • Protein: 34g

  • Fat: 18g

  • Net Carbs: 6–8g

  • Fiber: 3g

  • Sugar: 2g

(Values vary depending on ingredients used.)

💡 Tips & Notes

  • Chicken thighs stay juicier, but breasts work great if not overcooked.

  • Use coconut aminos for a soy-free and slightly sweeter flavor.

  • Xanthan gum is optional—skip it for a thinner sauce.

  • Cut vegetables evenly for uniform cooking.

  • For extra sauce, double the teriyaki mixture and drizzle after baking.

🌱 Health Benefits

  • Low-carb & keto-friendly: Supports blood sugar control.

  • High protein: Helps with muscle repair and satiety.

  • One-pan meal: Minimal cleanup, less added oils.

  • Vegetable-rich: Provides fiber, antioxidants, and vitamins.

  • No refined sugar: Healthier alternative to store-bought teriyaki.

❓ Q & A

Q: Can I make this ahead of time?
A: Yes! Store in an airtight container in the fridge for up to 4 days.

Q: Can I cook this on the stovetop?
A: Absolutely. Sauté chicken first, remove it, cook veggies, then return everything to the pan with sauce.

Q: Is this freezer-friendly?
A: The chicken freezes well, but vegetables are best fresh for texture.

Q: Can I add spice?
A: Yes—add red pepper flakes or a dash of sriracha to the sauce.

Q: What can I serve it with?
A: Cauliflower rice, shirataki noodles, or a simple cucumber salad.

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