Low-Carb Teriyaki Chicken & Veggies (One-Pan, High-Protein, Anti-Inflammatory)..
Recipe Description
This low-carb teriyaki chicken and vegetables recipe is a high-protein, gluten-free, anti-inflammatory dinner made entirely on one sheet pan. Juicy chicken thighs are coated in a refined sugar-free teriyaki glaze, then roasted with fiber-rich broccoli and carrots for a balanced, macro-friendly meal.
Perfect for:
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Weight loss meal prep
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Keto-friendly dinner plans
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Clean eating lifestyles
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High-protein fitness nutrition
The homemade teriyaki sauce uses natural low-glycemic sweeteners and inflammation-fighting ingredients like fresh ginger, garlic, and avocado oil.
🛒 Ingredients (Serves 4)
For the Chicken & Veggies:
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2 lbs boneless, skinless chicken thighs (or chicken breast)
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2 cups broccoli florets
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1 cup sliced carrots
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1 tbsp avocado oil (anti-inflammatory fat)
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Salt & black pepper to taste
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Optional: sesame seeds & green onions for garnish
For the Low-Carb Teriyaki Sauce:
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½ cup coconut aminos (or low-sodium tamari)
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2 tbsp rice vinegar
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1 tbsp fresh grated ginger
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3 cloves garlic, minced
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2 tbsp monk fruit sweetener (or erythritol)
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1 tsp sesame oil
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½ tsp arrowroot powder (optional thickener, keep minimal for keto)
👩🍳 Instructions
1️⃣ Prep
Preheat oven to 400°F (200°C). Line a sheet pan with parchment paper.
2️⃣ Make the Sauce
In a bowl, whisk together coconut aminos, vinegar, ginger, garlic, sweetener, and sesame oil. If thickening, dissolve arrowroot in 1 tbsp water and whisk in.
3️⃣ Assemble
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Arrange chicken in the center of the sheet pan.
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Toss broccoli and carrots with avocado oil, salt, and pepper. Spread around chicken.
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Brush chicken generously with teriyaki sauce.
4️⃣ Roast
Bake 25–30 minutes until chicken reaches internal temp of 165°F (74°C).
Optional: Broil 2–3 minutes for caramelization.
5️⃣ Garnish & Serve
Sprinkle sesame seeds and chopped green onions on top.
🍽 Serving Suggestions
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Over cauliflower rice (keto-friendly)
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With quinoa for a moderate-carb fitness meal
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In lettuce wraps for a low-carb lunch
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As part of a healthy meal prep container
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Paired with miso soup or cucumber salad
🔄 Variations
🔥 Spicy Teriyaki
Add 1 tsp sriracha or red pepper flakes.
🍍 Pineapple Version (Not Keto)
Add fresh pineapple chunks for a sweet-savory twist.
🥦 Extra Veggie Boost
Include zucchini, bell peppers, or snap peas.
🐔 Leaner Option
Use chicken breast for lower fat macros.
🌱 Plant-Based
Swap chicken for tofu or tempeh.
🧠 Why This Recipe Is Anti-Inflammatory
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Ginger & garlic reduce oxidative stress
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Broccoli provides sulforaphane
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Avocado oil contains heart-healthy monounsaturated fats
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No refined sugar
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Gluten-free option available
📊 Nutrition (Per Serving – Approximate)
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Calories: 420
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Protein: 38g
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Fat: 24g
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Net Carbs: 8–10g
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Fiber: 3g
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Sugar: 3g (from vegetables only)
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Gluten-Free
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Low-Glycemic
(Macros vary slightly depending on chicken cut and sweetener used.)
❓ Related Questions People Ask
Is teriyaki chicken keto?
Traditional versions are not due to sugar. This version uses low-carb sweeteners and coconut aminos.
Can I meal prep this?
Yes! Stores in the fridge up to 4 days. Reheat gently to preserve moisture.
Can I freeze it?
Yes — freeze cooked chicken separately from vegetables for best texture.
What’s the best substitute for soy sauce?
Coconut aminos or low-sodium tamari for gluten-free diets.
How do I thicken teriyaki sauce without cornstarch?
Use arrowroot, xanthan gum, or reduce the sauce on the stovetop.
💡 Expert Tips for Best Results
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Marinate chicken 30–60 minutes for deeper flavor
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Don’t overcrowd the pan (prevents steaming)
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Use dark meat for juicier results
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Rest chicken 5 minutes before slicing
🏁 Final Thoughts
This healthy teriyaki chicken sheet pan dinner delivers bold flavor without the sugar crash. It’s ideal for anyone following a low-carb diet, high-protein meal plan, clean eating routine, or anti-inflammatory lifestyle.
