High-Protein Sheet Pan Pineapple Teriyaki Chicken
This one-pan meal upgrades a takeout classic by adding shelled edamame for a hearty protein boost, while a quick trip under the broiler guarantees beautifully caramelized pineapple edges. Tender chunks of chicken breast and crisp vegetables roast together in a savory-sweet glaze, delivering massive flavor with almost zero cleanup.
- Total Time40 minutes
- Yield4 servings (serves 4) 1x
- DietHigh Protein
Ingredients
Scale
Teriyaki Chicken
- 1 ¾ pounds (795 g) boneless, skinless chicken breasts, cut into 1-inch pieces
- ⅓ cup (80 ml) low-sodium teriyaki sauce
- 1 tablespoon avocado oil (or neutral cooking oil)
- 1 tablespoon toasted sesame oil
- 1 tablespoon honey
- 1 tablespoon fresh ginger, peeled and grated
- 3 cloves garlic, minced
- 1 tablespoon sambal oelek (or your favorite chili paste)
Sheet Pan Vegetables
- 2 cups (330 g) fresh pineapple chunks (about 1-inch pieces)
- 1 large red bell pepper, cored and chopped
- 1 cup (150 g) sugar snap peas, ends trimmed
- 1 cup (155 g) frozen shelled edamame, thawed
- 1 tablespoon avocado oil
- ¼ teaspoon kosher salt
For Serving
- 3 scallions (green onions), thinly sliced
- 1 tablespoon toasted sesame seeds
Instructions
- Prep the oven and pan: Preheat your oven to 425°F (220°C). Line a large (18×13-inch) rimmed baking sheet with heavy-duty aluminum foil for easy cleanup (do not use parchment paper, as it is unsafe under the broiler).
- Marinate the chicken: In a large mixing bowl (or a heavy-duty zip-top bag), combine the teriyaki sauce, 1 tablespoon avocado oil, toasted sesame oil, honey, ginger, garlic, and sambal oelek. Add the diced chicken, toss vigorously to coat, and let it sit at room temperature for 15 minutes to absorb the flavors while you prep the vegetables.
- Toss the vegetables: Place the pineapple chunks, bell pepper, sugar snap peas, and edamame directly onto the prepared baking sheet. Drizzle with the remaining 1 tablespoon of avocado oil, sprinkle with salt, and toss until evenly coated. Spread the mixture out, leaving gaps for the chicken.
- Roast: Use a slotted spoon or tongs to transfer the marinated chicken pieces onto the baking sheet, nestling them in an even layer among the vegetables. (Discard any excess liquid left in the marinade bowl.) Bake for 16 to 18 minutes, tossing everything once halfway through, until the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are crisp-tender.
- Broil and garnish: For a sticky, caramelized finish, turn the oven to broil. Watch the pan very closely and broil for 2 to 3 minutes until the edges of the pineapple and chicken begin to char. Remove from the oven, scatter the sliced scallions and sesame seeds over the top, and serve immediately.
Notes
- Why it works: Baking at 425°F rather than a blistering 475°F allows the chicken to cook through gently without scorching the sugars in the teriyaki sauce and honey. The quick blast under the broiler at the very end provides that signature charred flavor safely.
- Meal Prep Tip: This recipe is incredibly sturdy for weekly lunches. Divide the cooked chicken and vegetables into airtight containers with a base of brown rice or quinoa. It will keep in the refrigerator for up to 4 days, and the pineapple enzymes will continue to keep the chicken tender.
Nutrition (per serving — estimates)
Calories: 453 | Total Carbs: 27g (Fiber: 5g, Sugar: 18g) | Fat: 17g (Saturated: 2g) | Protein: 48g | Sodium: 850mg
Nutritional values are approximate, based on standard reference data (USDA FoodData Central). Actual values vary by brand and exact measurements. For precision, use a tracker like MyFitnessPal or Cronometer.
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Roasting
- Cuisine: American
Nutrition
- Serving Size: ¼ of the sheet pan
- Calories: 453
- Sugar: 18g
- Sodium: 850mg
- Fat: 17g
- Saturated Fat: 2g
- Carbohydrates: 27g
- Fiber: 5g
- Protein: 48g