Easy Oven Baked Teriyaki Chicken

Name: Easy Oven Baked Teriyaki Chicken
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Ingredients: ½ Cup low sodium soy sauce; ½ Cup light brown sugar; ¼ Cup water; ¼ Cup rice wine vinegar; 1 clove garlic, minced; 1 teaspoon fresh ginger, grated; ¼ teaspoon red pepper flakes; ½ teaspoon sesame oil; 1 Tablespoon cornstarch; 1 Tablespoon cold water; 4 boneless skinless chicken breasts, pounded to no more than 1 inch thick; 4 Cups broccoli florets; 2 medium carrots, peeled and sliced; 1 medium red bell pepper, sliced; spray olive oil; Salt & pepper to taste; Rice, green onions, sesame seeds for serving

by Kayla Berman on January 21, 2026 1 comment

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This easy Oven-Baked Teriyaki Chicken recipe is perfect for weeknights when you’re craving something bright and fresh but feel a bit lazy. Tender chicken breasts and colorful veggies in a savory Asian-inspired glaze will be ready for eating in under an hour (with just 15 minutes of prep!).

When life gets busy, my sheet pan gets a lot of action. I mean, when you can make something as delectable as this easy teriyaki chicken recipe or my honey soy chicken thighs using just one pan and almost no prep? It’s every working foodie’s dream!

And while there are plenty of non-dinner ways to put this kitchen staple to use (hello sheet pan caramel apple slices, frozen cottage cheese bark and almond flour peanut butter cookies), there’s something supremely satisfying about throwing some protein and veggies on a pan and calling it a day.

Here we have moist and flavorful chicken breasts with sweet bell pepper, tender carrots, and nutty broccoli, all dressed in an amazingly simple teriyaki sauce. It’s like your favorite takeout meal, but cheaper, healthier, and quicker! (Seriously—I can barely peruse a menu in 15 minutes, but that’s all it takes to throw this meal together.)

So, if you’re looking for a high-protein, colorful, lick-the-plate kinda meal with minimal effort, give this easy recipe for baked chicken teriyaki breasts a try. It’s speedy, satisfying, and perfect for meal prep. I have a feeling you’re going to love it!

Love Asian-inspired meals as much as I do? Check out my healthy Asian chicken meatballs, vibrant ground beef and pepper rice bowls, and turkey egg roll in a bowl next!

Why You’ll Love This Easy Chicken Teriyaki Recipe

Quick & Easy – Just 15 minutes of prep and ready in under an hour!
Simple Ingredients – The ingredient list might look long and intimidating, but once you see what’s actually called for, you’ll see what I mean. We use fresh meat and produce, plus a bunch of pantry staples you likely have on hand already. And, unlike your favorite restaurant, our chicken teriyaki sauce is free from extras (like MSG) and uses smart swaps (like low-sodium soy sauce) for a perfectly clean meal.
Meal-Prep Magic – Don’t love leftovers? You can chop your veggies and make your sauce ahead of time so all of your prep is done—all that’s left is to spread everything out on a sheet pan and pop it in the oven. But this is also a meal that reheats like a dream, IMHO.

Nutritional Deep Dive

This teriyaki baked chicken breast is a lighter, nutrient-dense take on the classic takeout favorite—packed with lean protein, colorful veggies, and a flavorful homemade sauce that keeps things balanced. Each serving comes in at 304 calories with an impressive 31 grams of protein, thanks to the boneless, skinless chicken breasts.

The veggies pull their weight, too. A colorful mix of broccoli, carrots, and red bell pepper brings fiber, vitamins A and C, antioxidants, and natural sweetness that plays perfectly with the savory teriyaki sauce. With 3.6 grams of fiber per serving, this dish supports digestion and adds volume that helps you feel fuller, longer.

And even though chicken teriyaki is often associated with sugary, high-calorie sauces, this homemade version stays light. Using low-sodium soy sauce, a moderate amount of brown sugar, and just a touch of toasted sesame oil keeps total fat to just 2 grams per serving while still delivering a beautifully glossy, umami-rich finish.

That said, there’s always room to tweak the recipe to suit your needs. Here are just a few ideas to get you started:

To boost the protein, add extra chicken or swap in chicken thighs for a slightly richer, more protein-dense option. You can also add cubed tofu or edamame to the sheet pan to boost protein without extra fat and minimal calories. For serving, swap out traditional steamed rice in favor of quinoa, which is an excellent source of complete protein.
If you’re looking for more fiber, mix in additional fiber-rich veggies like snap peas, mushrooms, cabbage, or sliced zucchini. Serving the teriyaki chicken and veggies over brown rice, quinoa, or cauliflower rice also adds a nice fiber bump.
To lighten it up a bit, use a light hand with the sesame oil and use your favorite cup-for-cup brown sugar alternative or swap it for pineapple juice to add natural sweetness. Loading up the sheet pan with extra veggies (and/or tofu) makes the meal feel bigger and more filling for fewer calories.

Is teriyaki chicken healthy?

Chicken teriyaki can be healthy, but it all depends on how it’s made. Traditional restaurant or bottled teriyaki sauces tend to be high in sugar and sodium, and restaurants are rarely shy with using oil. So, while all the veggies and protein are healthy, the dish as a whole can get bogged down with excessive fat, sugar, and salt.

But our homemade teriyaki chicken is a completely different story. By using low-sodium soy sauce, a modest amount of brown sugar, and just a splash of toasted sesame oil, you get all the classic sweet-savory flavor with far fewer calories and less sodium than store-bought options. (And you don’t get any artificial junk in there, either!)

We also use super lean white meat as our protein (instead of dark meat chicken that’s often used at restaurants) and lots of vegetables. Here, the boneless skinless chicken breasts bring plenty of high-quality protein without added fats, while broccoli, carrots, and red bell pepper add fiber, antioxidants, and important vitamins like A and C.

Finally, since the whole meal is baked instead of stir-fried, you skip the excess oil without losing any of the caramelized edges that make the traditional preparation so delicious. So, the answer is yes, chicken teriyaki can be a healthy, nutrient dense meal that fits into a balanced diet. It just might take a bit of work (15 minutes, to be exact) to ensure that it is.

Ingredients & Substitutions

Low Sodium Soy Sauce – If you only have regular soy sauce, dilute it in a 2:1 soy to water ratio. You can also swap in coconut aminos, Bragg’s liquid aminos, or tamari.
Light Brown Sugar – For adding the caramelly sweetness that teriyaki sauce is known for. You can also use mirin, maple sugar, maple syrup, or honey, but you may need to adjust the amounts used to taste.
Rice Wine Vinegar – The light acidity of rice vinegar is the perfect foil for the brown sugar sweetness, adding a hint of tang.
Fresh Garlic – Fresh (or jarred minced) garlic will give you more of a flavor pop, but in a pinch you can use ¼ teaspoon of garlic powder per clove of fresh.
Fresh Ginger – Fresh ginger has a slightly softer flavor than dried, but still adds a big punch. I like to keep tubes of ginger paste on hand in the fridge so it’s always ready to go. In a pinch, use ⅓ as much since it is more potent and spicy.
Red Pepper Flakes – A little bit of heat is traditional. Feel free to dial it up or down by adding more or less.
Toasted Sesame Oil – There are two kinds of sesame oil—plain, which has a neutral flavor, and toasted, which is a potent flavor booster. Make sure you’re using the toasted kind! If you don’t have any on hand, tahini is your best bet.
Cornstarch – This helps to thicken the sauce so it clings to the chicken and veggies. If you can’t do corn, potato starch is a perfect 1:1 substitute.
Boneless Skinless Chicken Breasts – If you don’t feel like pounding out the meat (which is what makes it cook so quickly), swap in chicken cutlets.
Broccoli, Carrots & Red Bell Pepper – These are the veggies that my favorite Japanese restaurant serves with their chicken teriyaki, but feel free to shake it up!
Spray Olive Oil, Salt & Black Pepper – Just the basics.
Rice, Green Onions, Sesame Seeds – Optional, but great if you’re going for a traditional chicken teriyaki rice bowl situation.

How To Make Baked Teriyaki Chicken Dinner

Step 1: Preheat & Prep. Set your oven to 400°F. Spray a large baking sheet with nonstick cooking spray and set it aside.

Step 2: Make the Teriyaki Sauce. In a medium saucepan over medium heat, combine the soy sauce, brown sugar, water, rice vinegar, garlic, ginger, red pepper flakes, and sesame oil.

Step 3: Add the Slurry. Stir together the cornstarch and 1 tablespoon of cold water in a small dish. Pour it into the saucepan and whisk to combine.

Step 4: Cook Until Thickened. Continue cooking and stirring the sauce for 3-5 minutes, or until it becomes glossy and thick enough to coat the back of a spoon. Set aside.

Step 5: Arrange the Veggies. Spread the broccoli, carrots, and red bell pepper around the edges of the prepared pan, leaving space in the center for the chicken. Lightly spray the vegetables with olive oil and season with salt and pepper.

Step 6: Add the Chicken & Sauce. Place the chicken breasts in the middle of the sheet pan. Pour half of the teriyaki sauce over the chicken so it’s nicely coated.

Step 7: Bake Covered. Cover the entire pan with foil and bake for 15 minutes to help the chicken steam and stay tender.

Step 8: Bake Uncovered. Remove the foil and return the pan to the oven. Bake for another 10-15 minutes, or until the chicken reaches an internal temperature of 165°F. Let the chicken rest 5-10 minutes before serving to keep it nice and juicy.

Step 9: Serve & Enjoy. Serve the chicken and veggies over rice, then spoon extra teriyaki sauce on top. Garnish with green onions and sesame seeds for the perfect finishing touch.

teriyaki sauce simmering in a small saucepot.

silver spoon dipped into the teriyaki sauce to show the thicker viscosity after cooking.

Optional Variations

Swap the Protein – Use boneless skinless chicken thighs for a juicier, richer option. For something lighter, swap in salmon filets and reduce the bake time to 8-10 minutes after removing the foil. (If your filets are thin, you may want to remove them before continuing to roast the veggies.)
Gluten-Free – Swap the soy sauce for tamari or coconut aminos.
Vegetarian – Replace the chicken with extra-firm tofu or tempeh. The homemade teriyaki sauce clings beautifully to both, and roasting them with the veggies gives great texture.
Spicier – Increase the red pepper flakes or grate in a little fresh chili. A drizzle of sriracha after baking also boosts heat without affecting the sauce consistency.
Sweeter – Add a splash of pineapple juice or toss a few pineapple chunks onto the sheet pan. They caramelize beautifully and add a naturally sweet pop to each bite that kids will love.

Expert Tips

Pound the chicken evenly. Flattening the chicken breasts to no more than 1 inch ensures they cook quickly and evenly. No dry edges or undercooked centers here!
Cut the veggies uniformly. Similar-sized pieces roast at the same speed, giving you perfectly tender-crisp vegetables without burning smaller bits.
Don’t skip making a slurry slurry. Mixing cornstarch with cold water before adding it to the saucepan prevents lumps and guarantees a smooth, glossy teriyaki sauce.
Watch the sauce as it thickens. Teriyaki can go from perfect to too thick quickly. Remove it from heat once it coats the back of a spoon—it will continue to thicken slightly as it cools.
Season the veggies lightly. Because you’re adding salty, savory teriyaki sauce later, go easy on the salt to keep the final dish balanced.
Use foil for moisture. Baking the chicken covered for the first part locks in steam and helps the chicken stay tender. The uncovered bake helps caramelize the teriyaki glaze.
Check internal temp, not time. Chicken thickness and ovens vary, so use a meat thermometer and pull the chicken at 165°F for perfect juiciness. (You can actually pull it around 160ºF because carry-over cooking should take it the rest of the way!)
Let the chicken rest. A quick 5-minute rest before slicing helps the juices redistribute, making every bite tender and flavorful.
Make the sauce ahead. The teriyaki sauce stores beautifully for up to a week. Prepping it in advance makes weeknights a breeze!

Serving Suggestions

This baked teriyaki chicken is super versatile, which makes it perfect for weeknights. The classic way to serve it is over a bowl of warm rice—sticky white for a takeout-style feel, brown for extra fiber, or cauliflower rice if you’re keeping things lighter. The saucy chicken and roasted veggies soak into the grains in the best way!

For a more nutrient-dense plate, pair the chicken with quinoa, farro, or even a bed of shredded cabbage sautéed with a splash of soy sauce and lime. A simple side of miso soup and a crunchy cucumber sweet pepper salad or raw carrot salad adds refreshing balance to the sweet-savory glaze.

You can also serve it as a meal-prep bowl: layer rice, veggies, and sliced chicken, then drizzle with extra teriyaki sauce and sprinkle on sesame seeds and green onions. It reheats beautifully and tastes just as good the next day.

If you want to get creative, turn the leftovers into teriyaki chicken wraps, stir them into noodles, or chop everything up for a flavorful teriyaki fried rice. And if you’re serving a crowd, put out a DIY teriyaki bowl bar with toppings like avocado, kimchi, cilantro, sriracha, or chili crisp for everyone to customize their perfect bowl.

Storage and Reheating Instructions

Refrigeration: Transfer leftovers to an airtight container and refrigerate for up to 4 days. The chicken, veggies, and sauce all hold up really well, making this an excellent meal prep option.
Freezing: If you want to freeze extras, store cooled portions in freezer-safe containers for up to 2 months.
Reheat: For the juiciest chicken and best texture, reheat in the oven at 350°F for 10-12 minutes, or until warmed through. If you’re reheating straight from frozen, thaw overnight in the fridge before warming.
Reheat Option II: Microwaving works too—heat in 60–90 second bursts, stirring the veggies halfway through. If the sauce thickens in the fridge, just add a splash of water to loosen it back up.

FAQs

What temperature should I bake teriyaki chicken at?

I find that 400ºF is perfect for making baked teriyaki chicken—just follow along with the recipe!

Can teriyaki sauce go in the oven?

Yes, teriyaki sauce can absolutely go in the oven. In fact, baking chicken or vegetables with teriyaki helps the sauce thicken, caramelize, and cling to everything on the pan. Just keep an eye on it toward the end since the sugars can go from caramelized to burnt in a heartbeat.

Do I add teriyaki sauce before or after cooking the chicken?

The simplest way to answer is YES! I add the teriyaki sauce both before and after cooking the chicken. Just make sure to keep any utensils that touch the raw chicken away from the sauce you’ll drizzle over the final product.

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