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Easy Sheet Pan Teriyaki Chicken Rice Bowl

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A quick and easy sheet pan meal featuring juicy teriyaki-glazed chicken thighs, roasted vegetables, and fluffy jasmine or basmati rice. Perfect for busy weeknights and meal prep.

Ingredients

Scale
  • 1.5 pounds boneless, skinless chicken thighs
  • 2 tablespoons olive oil
  • Salt and black pepper to taste
  • 1/4 cup soy sauce (low sodium preferred)
  • 2 tablespoons brown sugar
  • 1 tablespoon honey
  • 1 tablespoon rice vinegar
  • 2 cloves garlic, minced
  • 1 teaspoon fresh ginger, grated
  • 1 teaspoon cornstarch mixed with 1 tablespoon water
  • 2 cups broccoli florets
  • 2 medium carrots, sliced diagonally
  • 1 medium red bell pepper, sliced
  • 2 green onions, thinly sliced (for garnish)
  • 3 cups cooked jasmine or basmati rice
  • Sesame seeds (optional, for garnish)

Instructions

  1. Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper or a silicone baking mat.
  2. In a medium bowl, whisk together soy sauce, brown sugar, honey, rice vinegar, minced garlic, and grated ginger until sugar dissolves.
  3. Mix cornstarch with water until smooth, then whisk into the sauce mixture to thicken.
  4. Pat chicken thighs dry. Drizzle with olive oil, season with salt and pepper, then toss with half of the teriyaki sauce to coat evenly.
  5. Arrange chicken thighs on the baking sheet, spaced evenly.
  6. In a bowl, toss broccoli florets, sliced carrots, and red bell pepper with a drizzle of olive oil and a pinch of salt. Spread veggies around the chicken in a single layer.
  7. Roast in the oven for 20-25 minutes until chicken reaches 165°F (74°C) internal temperature and veggies are tender with slightly crisp edges. Halfway through, brush reserved teriyaki sauce over chicken and veggies.
  8. While roasting, cook rice according to package instructions and fluff with a fork.
  9. Let chicken rest for 5 minutes after roasting. Slice or shred as desired.
  10. Serve rice in bowls topped with chicken and roasted veggies. Drizzle remaining teriyaki sauce over and garnish with green onions and sesame seeds if using.

Notes

Use chicken thighs for juicier meat; breasts can be used but watch cooking time closely. Reserve some teriyaki sauce to brush on halfway through roasting for a sticky glaze. Avoid overcrowding the pan to prevent steaming veggies. Sauce can be made ahead and stored in fridge up to 3 days. For gluten-free, substitute tamari for soy sauce and almond flour or arrowroot powder for cornstarch. Leftovers keep well in fridge up to 4 days and freeze well.

Nutrition

Keywords: teriyaki chicken, sheet pan dinner, meal prep, quick dinner, roasted vegetables, easy recipe

Find it online: https://emmaoven.com/easy-sheet-pan-teriyaki-chicken-rice-bowl-recipe-for-quick-meal-prep/