Asian Chicken Sheet Pan Meal

Why You’ll Love This Recipe

This dish brings the bold, umami-rich flavors of your favorite takeout meal straight to your kitchen—without the mess or extra calories. The marinade infuses the chicken and veggies with a mix of soy sauce, garlic, ginger, and sesame, while roasting in the oven gives everything a golden, slightly caramelized finish. It’s perfect for busy nights, meal prepping, or anyone looking for a healthy, satisfying meal that doesn’t skimp on taste.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Boneless, skinless chicken thighs or breasts
• Broccoli florets
• Red bell pepper
• Carrots
• Snap peas or snow peas
• Red onion
• Olive oil or sesame oil
• Soy sauce or tamari
• Honey or maple syrup
• Fresh garlic, minced
• Fresh ginger, grated
• Rice vinegar
• Sesame seeds (optional, for garnish)
• Green onions (optional, for garnish)

Directions

1. Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper or foil.
2. In a small bowl, whisk together soy sauce, olive oil or sesame oil, honey, garlic, ginger, and rice vinegar to make the marinade.
3. Slice the chicken into strips or bite-sized pieces and place in a bowl with half the marinade. Let it marinate for 10–15 minutes while you prep the vegetables.
4. Chop the vegetables into even-sized pieces. Place them on the baking sheet and toss with the remaining marinade.
5. Add the marinated chicken to the pan, spreading everything into a single layer.
6. Roast for 20–25 minutes, flipping halfway through, until the chicken is cooked through and the vegetables are tender-crisp and caramelized.
7. Garnish with sesame seeds and chopped green onions before serving.

Servings and timing

This recipe serves 4 people. Prep time is about 15 minutes, and roasting time is 20–25 minutes. Total time: approximately 40 minutes.

Variations

• Vegan option: Replace chicken with tofu or tempeh and use maple syrup instead of honey.
• Spicy twist: Add a drizzle of sriracha or a pinch of red pepper flakes to the marinade.
• Low-carb version: Swap out carrots and peas for cauliflower or zucchini.
• Add grains: Serve over jasmine rice, brown rice, quinoa, or noodles for a complete meal.
• Nutty flavor: Add a spoonful of peanut butter to the marinade for a Thai-inspired version.

Storage/Reheating

Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in a 350°F (175°C) oven for 10–12 minutes or in the microwave for 1–2 minutes until warmed through. For best texture, reheat the chicken and vegetables separately from any added grains.

FAQs

Can I use frozen vegetables?

Yes, but thaw them first and pat dry to avoid excess moisture during roasting.

What’s the best cut of chicken to use?

Boneless, skinless chicken thighs stay juicy and flavorful, but breasts work well too—just avoid overcooking.

Can I marinate the chicken overnight?

Absolutely. Marinating longer enhances flavor, but don’t exceed 24 hours to maintain texture.

Is this dish gluten-free?

It can be if you use tamari or a certified gluten-free soy sauce.

Can I double the recipe?

Yes, but use two baking sheets to avoid overcrowding, which can cause steaming instead of roasting.

How do I get a caramelized finish?

Spread everything in a single layer and broil for the last 2–3 minutes for crispier edges.

Can I add mushrooms or bok choy?

Definitely. Most Asian veggies roast well—just cut them to a similar size for even cooking.

Can I meal prep this?

Yes, it reheats well and stores great in containers with rice or noodles for an easy grab-and-go lunch.

What oil is best for this recipe?

Sesame oil adds flavor, but olive oil works well too. You can even mix the two.

Can I serve this cold?

Yes, it tastes great chilled as a salad bowl with a drizzle of extra sauce or sesame dressing.

Conclusion

Asian Chicken Sheet Pan Meal is a fast, flavorful way to enjoy your favorite takeout-inspired flavors with none of the hassle. With a balance of protein, fresh veggies, and bold seasoning, it’s a nourishing, versatile dinner that fits perfectly into your weekly rotation. Whether you’re cooking for the family or prepping lunch for the week, this one-pan wonder delivers big flavor with minimal effort.

Asian Chicken Sheet Pan Meal

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Asian Chicken Sheet Pan Meal is a healthy, flavorful dinner with tender chicken and crisp vegetables roasted in a savory-sweet Asian marinade. It’s quick to prep, easy to clean up, and perfect for busy weeknights or meal prep.

• Author: Laura
• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: 40 minutes
• Yield: 4 servings
• Category: Main Course
• Method: Baking
• Cuisine: Asian-Inspired
• Diet: Gluten Free

Ingredients

• 1 lb boneless, skinless chicken thighs or breasts, sliced
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 2 carrots, sliced
• 1 cup snap peas or snow peas
• 1 red onion, sliced
• 2 tbsp olive oil or sesame oil
• 1/4 cup soy sauce or tamari
• 2 tbsp honey or maple syrup
• 3 garlic cloves, minced
• 1 tbsp fresh ginger, grated
• 1 tbsp rice vinegar
• 1 tbsp sesame seeds (optional, for garnish)
• 2 green onions, sliced (optional, for garnish)

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Instructions

1. Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper or foil.
2. In a small bowl, whisk together soy sauce, oil, honey, garlic, ginger, and rice vinegar to make the marinade.
3. Place sliced chicken in a bowl and toss with half the marinade. Let marinate for 10–15 minutes.
4. Chop vegetables into even pieces and place them on the baking sheet. Toss with remaining marinade.
5. Add marinated chicken to the sheet pan, arranging everything in a single layer.
6. Roast for 20–25 minutes, flipping halfway through, until chicken is cooked and veggies are tender-crisp.
7. Broil for 2–3 minutes if desired for caramelization.
8. Garnish with sesame seeds and green onions before serving.

Notes

• Use tamari instead of soy sauce for a gluten-free version.
• Swap chicken for tofu or tempeh for a vegan option.
• Add sriracha or red pepper flakes for heat.
• Serve over rice, quinoa, or noodles for a complete meal.
• Broil at the end for extra crisp edges and caramelization.

Nutrition

• Serving Size: 1/4 of recipe
• Calories: 340
• Sugar: 9g
• Sodium: 780mg
• Fat: 16g
• Saturated Fat: 3g
• Unsaturated Fat: 11g
• Trans Fat: 0g
• Carbohydrates: 18g
• Fiber: 4g
• Protein: 30g
• Cholesterol: 75mg