Introduction

Finding a dinner that checks the boxes for “healthy,” “easy,” and “family-approved” can often feel like a culinary unicorn. We’ve all been there—standing in front of the fridge after a long day, wanting something that tastes like takeout but won’t derail our fitness goals. That is exactly where this Low-Carb Teriyaki Chicken & Veggies One Pan Meal comes into play.

By utilizing a sugar-free marinade and a “set it and forget it” baking method, this recipe transforms basic chicken breasts and fresh garden vegetables into a savory, umami-packed feast. Whether you are strictly following a ketogenic lifestyle or simply trying to cut back on refined sugars, this dish proves that you don’t have to sacrifice flavor for health. It’s a colorful, vibrant meal that looks just as good as it tastes.

Why I Love This Recipe

There are three main reasons this recipe has become a staple in my kitchen:

1. The “One-Pan” Magic: Clean-up is the bane of any home cook’s existence. Because the chicken and vegetables roast together in a single baking dish, you aren’t left with a sink full of pots and pans.
2. Zero Guesswork: Using a high-quality sugar-free sauce like G Hughes takes the pressure off making a complex marinade from scratch while keeping the carb count incredibly low.
3. Meal Prep Friendly: This recipe reheats beautifully. If you’re looking for a lunch that will make your coworkers jealous, this is it. It’s just as reliable as my 3-ingredient egg wrap for those who need quick, high-protein options throughout the week.

Ingredients

• 3 Chicken Breasts: Cubed into bite-sized, even pieces for uniform cooking.
• G Hughes Teriyaki Sauce: A sugar-free staple that provides that classic sticky-sweet flavor without the glucose spike.
• 1 Large Onion: Diced into large chunks to withstand the roasting time.
• 2 Bell Peppers: Diced large (mix red and green for the best visual appeal!).
• Fresh Broccoli Florets: These soak up the sauce beautifully.
• Mushrooms: Halved (cremini or white button mushrooms work best).
• 2 tbsp Garlic: Minced fresh for the best aromatic punch.
• 2 tbsp Fresh Ginger: Minced (this adds a bright, spicy heat that bottled sauces often lack).
• 4 tbsp Butter: Cut into small pieces to dot over the top.
• Salt & Pepper: To taste.

Swaps and Notes

• The Protein: While chicken breast is lean and classic, you can easily swap in chicken thighs for a juicier, higher-fat keto option.
• The Veggies: This recipe is a great “fridge clearer.” Feel free to add snap peas, zucchini, or cauliflower. If you prefer a different style of one-pan prep, you might also enjoy these sheet pan quesadillas.
• The Sauce: If you can’t find G Hughes, look for any “No Sugar Added” teriyaki or use a mix of liquid aminos, sesame oil, and erythritol.

Step-by-Step Instructions

1. Marinate the Chicken: Place your cubed chicken breast in a bowl or gallon-sized bag. Pour in enough G Hughes Teriyaki Sauce to coat thoroughly. Let this sit in the refrigerator for 1-2 hours. This step is crucial for ensuring the chicken remains tender and flavorful.
2. Prep the Oven: Preheat your oven to 400°F.
3. Combine: In a large baking dish, toss your marinated chicken together with the diced onions, peppers, broccoli, and mushrooms.
4. Season: Add an additional splash of marinade (use your judgment based on how “saucy” you like your meals). Stir in the minced ginger and garlic, then season with salt and pepper.
5. The Butter Secret: Evenly distribute the butter pieces over the top of the mixture. As it bakes, the butter melts into the teriyaki sauce, creating a rich, velvety glaze.
6. Bake: Place in the oven and bake for 45 minutes to one hour. The chicken should be cooked through, and the vegetables should be tender with slightly charred edges.
7. Serve: Give everything a final toss in the dish to redistribute the juices before serving.

Tips for Success

• Even Cutting: Try to cut your chicken and vegetables into similar sizes. This ensures that the broccoli doesn’t turn to mush before the chicken is safely cooked.
• Don’t Overcrowd: If your baking dish is too small, the vegetables will steam rather than roast. Use a large enough dish to allow some air circulation.
• Fresh is Best: While jarred garlic and ginger are convenient, using fresh aromatics makes a world of difference in a low-carb dish where flavor depth is key.

Serving Suggestions and Pairings

This meal is a complete powerhouse on its own, but if you want to round out the table, here are a few ideas:

• Base: Serve over cauliflower rice or shirataki noodles to keep it low-carb.
• Drink: Balance the savory heat with a glass of refreshing blueberry lemonade.
• Alternative Mains: If you are hosting a larger gathering, this pairs well alongside this Mexican chicken and rice casserole for those not watching their carb intake.

Nutritional Information (Per Serving)

• Calories: 320 kcal
• Net Carbs: 8g
• Protein: 35g
• Fat: 16g
• (Note: Nutritional values are estimates based on standard ingredient sizes.)

Storage and Leftover Tips

• Fridge: Store in an airtight container for up to 4 days.
• Reheating: Microwave in 30-second intervals or toss back into a hot skillet for 2 minutes to revive the texture of the vegetables.
• Freezing: This dish freezes well! Store in individual portions for an easy “TV dinner” on busy nights.

More Recipes You Will Love

If you enjoyed this easy meal, check out these other favorites from the kitchen:

• No-Bake Monster Cookie Energy Balls – The perfect healthy-ish dessert.
• Sheet Pan Quesadillas – For when you need to feed a crowd fast.

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Final Thoughts

This Low-Carb Teriyaki Chicken is proof that healthy eating doesn’t have to be boring or time-consuming. It’s a vibrant, colorful dish that brings the joy of cooking back to the weeknight grind.

Did you try this recipe? I’d love to hear how it turned out! Leave a comment below or tag us on social media with your creations. Don’t forget to follow ChefManiac for more easy, delicious recipes from my kitchen to yours!