Teriyaki chicken & veggie one pan meal
Teriyaki chicken & veggie one pan meal!! is a easy Asian Fusion recipe that serves 2. 350 calories per serving. Recipe by Mayra Wendolyne on YouTube.
Prep: 15 min | Cook: 20 min | Total: 45 min
Cost: $9.96 total, $4.98 per serving
Ingredients
- 1 lb Chicken Breast (cut into bite‑size pieces)
- 1 medium Red Onion (sliced thin)
- 1 large Bell Pepper (any color, sliced into strips)
- 1 piece Jalapeño (thinly sliced, seeds removed for less heat)
- 1 medium Zucchini (cut into half‑moon slices)
- 2 cloves Garlic (minced)
- 1 tsp Garlic Powder
- 1 tsp Onion Powder
- ½ tsp Chili Flakes
- to taste Salt
- to taste Black Pepper (freshly ground)
- 3 tbsp Coconut Aminos (gluten‑free soy sauce alternative)
- 2 tbsp Tamari (gluten‑free, adds depth)
- 1 tsp Sesame Oil (toasted, for aroma)
- 1 tbsp Honey (balances acidity, optional for strict low‑sugar)
- 1 tbsp Sriracha (adjust to heat preference)
Instructions
Prep the Vegetables
Slice the red onion, bell pepper, jalapeño (seeds removed), and zucchini. Mince the garlic.
Time: PT5M
Season the Chicken
Place the chicken pieces in the mixing bowl and sprinkle with garlic powder, onion powder, chili flakes, salt, and pepper. Toss to coat evenly.
Time: PT3M
Make the Teriyaki Glaze
In a small cup combine coconut aminos, tamari, sesame oil, honey, and sriracha. Stir until honey dissolves.
Time: PT2M
Combine All Ingredients
Add the sliced vegetables and minced garlic to the bowl with the chicken. Pour the teriyaki glaze over everything and toss gently to coat.
Time: PT3M
Bake
Spread the mixture in a single layer on the prepared baking sheet. Bake in a pre‑heated oven at 400°F for 15‑20 minutes, stirring halfway through.
Time: PT20M
Temperature: 400°F
Serve
Remove from oven, let rest 2 minutes, then serve hot. Garnish with extra sriracha or chopped green onions if desired.
Time: PT2M
Nutrition Facts
- Calories
- 350
- Protein
- 30g
- Carbohydrates
- 20g
- Fat
- 12g
- Fiber
- 4g
Dietary info: Gluten‑Free, Dairy‑Free, Low‑Carb, Paleo‑Friendly (if honey is omitted)
Allergens: Soy (tamari, coconut aminos), Honey, Sesame
Ingredient Substitutions
- Instead of Chicken Breast: Chicken Thighs, Turkey Breast
- Instead of Red Onion: Yellow Onion, White Onion
- Instead of Bell Pepper: Poblano, Anaheim Pepper
- Instead of Jalapeño: Serrano, Fresh Chili Flakes
- Instead of Zucchini: Yellow Squash, Eggplant
- Instead of Garlic: Garlic Powder (1 tsp)
- Instead of Garlic Powder: Fresh Garlic
- Instead of Onion Powder: Additional Fresh Onion
- Instead of Chili Flakes: Paprika, Cayenne Pepper
- Instead of Salt: Sea Salt
- Instead of Black Pepper: White Pepper
- Instead of Coconut Aminos: Regular Soy Sauce (use less for gluten)
- Instead of Tamari: Soy Sauce
- Instead of Sesame Oil: Peanut Oil
- Instead of Honey: Maple Syrup, Stevia (1 tsp)
- Instead of Sriracha: Chili Garlic Sauce
Equipment Needed
- Baking Sheet
- Mixing Bowl
- Knife
- Cutting Board
- Oven
- Spatula or Spoon
Critical Steps — Do Not Skip
- Ensuring the chicken is fully coated with the glaze before baking.
- Baking at the correct temperature (400°F) for the proper time to avoid dry chicken.
Chef Tips from the Video
- For extra smoky flavor, add a pinch of smoked paprika to the seasoning.
- If you like extra crunch, toss in a handful of sliced almonds during the last 5 minutes of baking.
Troubleshooting
Chicken is dry after baking.
Reduce baking time to 12‑15 minutes or cut chicken into slightly larger pieces to retain moisture. You can also add a splash of water or extra glaze halfway through.
Vegetables become soggy.
Make sure the baking sheet is not overcrowded; spread ingredients in a single layer and stir halfway through cooking.
Storage
Refrigerator: Store leftovers in an airtight container for up to 3 days.
Freezer: Not recommended due to texture changes in the vegetables.
Room temperature: Do not leave at room temperature for more than 2 hours.
Make-Ahead Tips
- Prepare the teriyaki glaze in advance and store in the fridge for up to 5 days.
- Chop all vegetables and keep them in a sealed bag; they stay fresh for 24 hours.
Frequently Asked Questions
What is the cultural significance and history of teriyaki style sauces in Asian cuisine?
Teriyaki originates from Japan, where "teri" means glaze and "yaki" means grill or broil. The sauce traditionally combines soy sauce, mirin, and sugar, creating a sweet‑savory coating that became popular worldwide after post‑war cultural exchange.
How does the YouTube channel Mayra Wendolyne specialize in healthy weight‑loss meals?
Mayra Wendolyne focuses on low‑calorie, high‑protein dishes that support weight‑loss journeys, often using gluten‑free and sugar‑free alternatives like coconut aminos and tamari to keep meals nutritious and flavorful.
What are the traditional regional variations of teriyaki chicken in Japanese cuisine?
In Japan, teriyaki chicken can be prepared with a simple soy‑mirin glaze, while the Kansai region adds a touch of ginger and the Kyushu region may incorporate yuzu for citrus brightness. Western adaptations often increase sweetness and add hot sauces like sriracha.
What occasions or celebrations is a one‑pan teriyaki chicken dish traditionally associated with in modern American home cooking?
This quick, one‑pan meal is popular for busy weeknight dinners, meal‑prep for fitness goals, and casual gatherings where minimal cleanup is valued. It’s not tied to a specific holiday but fits well into health‑focused events.
What authentic ingredients are used in traditional Japanese teriyaki sauce versus the gluten‑free version in this recipe?
Traditional Japanese teriyaki uses soy sauce, mirin, sake, and sugar. The gluten‑free version swaps soy sauce with coconut aminos and tamari, omits sake, and uses honey for sweetness while keeping the same sweet‑savory balance.
What other Asian‑fusion dishes pair well with this one‑pan teriyaki chicken?
Serve it alongside cauliflower rice, a simple cucumber‑sesame salad, or steamed edamame for a complete Asian‑fusion plate that stays low‑carb and gluten‑free.
How does the YouTube channel Mayra Wendolyne's approach to low‑carb cooking differ from other health‑focused cooking channels?
Mayra emphasizes whole‑food ingredients, avoids hidden sugars, and frequently substitutes common high‑carb items with low‑glycemic alternatives like coconut aminos. She also shares personal weight‑loss stories, making her approach relatable and motivational.
What are the most common mistakes to avoid when making One‑Pan Teriyaki Chicken with Veggies?
Common errors include overcrowding the baking sheet, which steams the veggies instead of roasting, and over‑baking the chicken, which makes it dry. Also, forgetting to stir halfway can lead to uneven caramelization.
Why does this recipe use coconut aminos and tamari instead of regular soy sauce?
Coconut aminos and tamari provide a gluten‑free, lower‑sodium alternative while still delivering the umami depth of soy sauce. This keeps the dish suitable for those with gluten sensitivities or celiac disease.
Can I make the teriyaki glaze ahead of time and how should I store it?
Yes, prepare the glaze in advance and keep it in a sealed jar in the refrigerator for up to 5 days. Give it a quick stir before using, as ingredients may settle.
Last updated: August 30, 2026
