Whole30 Sheet Pan Teriyaki Chicken Thighs with Broccoli

This Whole30 Sheet Pan Teriyaki Chicken Thighs recipe makes the perfect easy and healthy weeknight meal.  It's made on one sheet pan with tender baked chicken thighs, charred broccoli, and an addictive sweet & sticky Asian sauce. 

Curb your Take-Out Cravings with some Baked Whole30 Sheet Pan Teriyaki Chicken Thighs!

Living that healthy lifestyle is hard. One day you're 18 eating pizza and fries for every meal, then suddenly you're 30-something and find yourself eating salad and stocking your fridge with celery and kale juice.

I feel that eating clean should be fun, easy and delicious!

Let me tell you, there is so much delicious food in that grey zone between the greasy pizza and that "kale salad with dressing on the side". This Sheet Pan Teriyaki Chicken Thighs recipe is one of those meals that is undetectably healthy. It tastes like a naughty take-out dinner from your favorite delivery service but is actually Whole30 approved, gluten-free, and paleo.

I’ve been on a major sheet pan dinner kick. It’s the one-pot meal reinvented, and a busy girl’s new favorite way of getting dinner on the table.

What might be the best part about using a sheet pan to cook dinner, is that I can usually make a main dish AND a side dish in one go. And those charred broccoli florets might be my favorite chicken side in the history of ever. I mean, chicken and broccoli are just a total no-brainer.

Another major bonus of this sheet pan chicken dinner? Doing the dishes becomes a breeze. One pan to wash after dinner means you can get back to being with your family. Or just be on your own with a book and a glass of wine. Just not locked in the kitchen with your hands in the sink.

This sheet pan teriyaki chicken recipe is delicious and healthy, and I have zero guilt eating this several times a week. I actually encourage you to make a whole bunch at once and take the rest to the office as a healthy packed lunch.

How to cook chicken teriyaki sauce?

Step 1 - Prepare the sauce. Place all the sauce ingredients except arrowroot in your blender and blend until smooth. The mixture will be brown. It's normal.

Step 2 - Pour the mixture into a small saucepan. Bring to a boil, stir in the arrowroot slurry and whisk for 1 to 2 minutes until it thickens. Pour into a container, setting aside about ⅓rd of the sauce to use at the very end. We separate it to make sure it’s not contaminated by the raw chicken.

Note: The Whole30 teriyaki sauce will thicken further as it cools down. You can reheat it by popping it in the microwave for a few seconds if it becomes difficult to spread.

My Whole30 Teriyaki Sauce didn't thicken! What did I do wrong?

You might have overheated the sauce. Any sauce thickened with arrowroot will start to thin out if overheated or reheated too much because arrowroot does not keep its thickening power as long as cornstarch or flour does.

It only takes about one minute or so to thicken a hot liquid with arrowroot starch. It is important to watch the pot. Once the teriyaki sauce turns the texture you want, remove it from the heat.

How to make Sheet Pan Teriyaki Chicken with Broccoli?

Step 1 - Preheat oven to 440F/225C. Line a sheet pan with foil for easy cleaning.

Step 2 - Cut the broccoli into florets. Make sure the florets aren’t too small so that they don’t burn before the chicken is cooked through (see the pictures to get an idea of the size).

Step 3 - Arrange on the sheet pan, drizzle with olive oil and sprinkle with salt. Toss to coat evenly. Push on the side while you prepare the chicken.

Step 4 - Pat dry chicken thighs. Place them “skin” side down (where the skin used to be) on the sheet pan. Brush generously with teriyaki sauce. Flip on the other side and brush with more sauce. Fold the chicken and place seam side down.

Step 5 - Arrange the broccoli florets around the chicken, making sure they don’t overlap so they get charred nicely instead of steaming.

Step 6 - Bake for 20 minutes, or until chicken is cooked through and the broccoli is charred. If the chicken isn’t cooked through after 20 minutes and broccoli starts to burn, remove broccoli from the oven.

Step 7 - Remove from the oven. Spoon the teriyaki sauce you set aside earlier over the chicken. Sprinkle with sesame seeds and scallions. Serve immediately.

Serve with cauliflower rice

Can I make this chicken sheet pan dinner without broccoli?

Absolutely, there are many other vegetables that go well with chicken teriyaki. Bright red bell peppers, carrots, cauliflower, asparagus, sliced onions, mushrooms, snow peas or even cabbage.

Tips for making this Whole30 chicken thigh sheet pan dinner:

• This is a great recipe to make ahead of time. You can mix the marinade and let the chicken and veggies marinate in the sauce for that added Asian flavor. You will want to leave it in the refrigerator overnight. However, I would recommend baking it within 24 hours of preparing it.
• Feel free to add some red pepper, carrots, onions, snow peas, pineapple or water chestnuts to the sheet pan.
• Want to take this to the next level? Double the recipe for the sauce. As you bake the chicken, baste it repeatedly with teriyaki sauce.

5 from 1 vote

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Whole30 Sheet Pan Teriyaki Chicken Thighs with Broccoli

This Whole30 Sheet Pan Teriyaki Chicken Thighs recipe makes the perfect easy and healthy weeknight meal.  It's made entirely on one sheet pan with tender baked chicken thighs, charred broccoli, and an addictive sweet & sticky Asian sauce. 

Course Main Course

Cuisine American, Asian, Chinese

Keyword baked chicken thighs, chicken thighs and broccoli, Teriyaki Chicken Thighs

Prep Time 10 minutes

Cook Time 23 minutes

Total Time 33 minutes

Servings 2

Calories 675 kcal

Author Marie

Ingredients

Whole30 Teriyaki Sauce

• ½ cup coconut aminos not the same as liquid aminos
• ¼ cup pineapple juice either fresh or from a can of pineapple pieces/rings
• 1 tbsp apple cider vinegar
• 1 tbsp sesame oil
• 1 large garlic clove or two small, chopped
• ½ tsp ground ginger
• 1 tsp arrowroot dissolved in 2 tsp water

Chicken & Broccoli

• 4 boneless skinless chicken thighs
• 1 head broccoli
• 2 tbsp olive oil
• ¼ tsp sea salt
• 1 tbsp toasted sesame seeds
• ¼ cup scallions chopped

Instructions

1. Preheat oven to 440F/225C. Line a sheet pan with foil for easy cleaning.

2. Prepare the sauce. Place all the sauce ingredients except arrowroot in your blender and blend until smooth. 

   The mixture will be brown when just blended, it’s normal.

3. Pour the mixture into a small sauce pan. Bring to a boil, stir in the arrowroot slurry and whisk for 1 to 2 minutes until it thickens. 

   Pour into a container, setting aside about ⅓rd of the sauce to use at the very end (we separate it to make sure it’s not contaminated by the raw chicken).

   Note: The sauce will thicken further as it cools down and will get more slimy. Reheat it/pop it in the microwave for a few seconds if it becomes difficult to spread.

4. Cut the broccoli into florets. Make sure the florets aren’t too small so that they don’t burn before the chicken is cooked through (see the pictures to get an idea of the size).
5. Arrange on the sheet pan, drizzle with olive oil and sprinkle with salt. Toss to coat evenly. Push on the side while you prepare the chicken.
6. Pat dry chicken thighs. Place them “skin” side down (where the skin used to be) on the sheet pan. Brush generously with teriyaki sauce. Flip on the other side and brush with more sauce. Fold the chicken and place seam side down.
7. Arrange the broccoli florets around the chicken, making sure they don’t overlap so they get charred nicely instead of steaming.
8. Bake for 20 minutes, or until chicken is cooked through and broccoli is charred. If chicken isn’t cooked through after 20 minutes and broccoli starts to burn, remove broccoli from the oven.

9. Remove from the oven. Spoon the teriyaki sauce you set aside earlier over the chicken. Sprinkle with sesame seeds and scallions. Serve immediately, with a side of cauliflower rice if desired.

Recipe Notes

• This is a great recipe to make ahead of time. You can mix the marinade and let the chicken and veggies marinate in the sauce for that added Asian flavor. You will want to leave it in the refrigerator overnight. However, I would recommend baking it within 24 hours of preparing it.
• Feel free to add some red pepper, carrots, onions, snow peas, pineapple or water chestnuts to the sheet pan.
• As you bake the chicken, you can baste it with the some more teriyaki sauce. 

Nutrition Facts

Whole30 Sheet Pan Teriyaki Chicken Thighs with Broccoli

Amount Per Serving (1 thigh with ¼th broccoli)

Calories 675 Calories from Fat 297

% Daily Value*

Fat 33g51%

Saturated Fat 5g31%

Cholesterol 214mg71%

Sodium 1952mg85%

Potassium 1608mg46%

Carbohydrates 40g13%

Fiber 8g33%

Sugar 8g9%

Protein 53g106%

Vitamin A 2075IU42%

Vitamin C 277mg336%

Calcium 216mg22%

Iron 5mg28%

* Percent Daily Values are based on a 2000 calorie diet.

If you tried this Whole30 sheet pan chicken thighs recipe, don’t forget to rate the recipe below and let me know how it went in the comments – I love hearing from you! You can also follow me on Instagram, Pinterest and Facebook for more deliciousness and behind-the-scenes!

More healthy sheet pan chicken dinners you will love:

• Sheet Pan Za’atar Chicken Dinner
• One Pan BBQ Chicken Dinner
• Easy Baked Chicken Thighs
• Sheet Pan Mustard Chicken Thighs
• Sheet Pan Chicken Fajitas