Low Carb Teriyaki Chicken Sheet Pan (Gluten-Free, Sugar-Free, Paleo & Keto Options)

If you love takeout-style teriyaki chicken but want something cleaner, easier, and made in your own kitchen — this low carb sheet pan dinner is your new go-to. It's packed with sweet, sticky flavor, juicy bone-in chicken, roasted veggies, and a bold homemade teriyaki sauce that’s 100% gluten-free and refined sugar-free.

And the best part? You only need one pan.

Why You'll Love This Teriyaki Chicken Sheet Pan

Sheet pan meals are my secret weapon for weeknights — fast to prep, easy to clean up, and endlessly customizable. This one brings the bold teriyaki flavor you crave without the MSG, sugar, or gluten in most restaurant versions.

✅ Gluten-Free
✅ Egg-Free
✅ Dairy-Free
✅ Nut-Free
✅ Sugar-Free
✅ Paleo & Keto Friendly
✅ One pan = minimal dishes!

Ingredients You'll Need

For the Chicken & Veggies:

• Bone-in chicken thighs (skin-on preferred)

• 4 heads of broccoli, chopped

• 2 bell peppers, sliced

• 1 yellow onion, thickly sliced

• 4 oz bag baby carrots

• 2 Tbsp avocado oil (or other mild-tasting oil)

For the Sugar-Free Teriyaki Sauce:

• ¾ cup coconut aminos (or gluten-free soy sauce)

• 2¼ tsp Worcestershire sauce

• 3 tsp avocado oil

• ½ tsp garlic powder

• ½ cup sugar-free honey or maple syrup
  (My top brands: Sukrin Gold, Mrs. Taste Bee Free, Nature’s Hollow, Lakanto)

• ½ tsp stevia extract or monkfruit extract

• 3 Tbsp fresh grated ginger

• 1 tsp tapioca starch (optional, for thickening)

• Sesame seeds (for garnish)

How to Make It

1. Preheat & Prep

Preheat oven to 400°F. Line a large sheet pan with parchment paper for easy cleanup.

2. Make the Teriyaki Sauce

In a saucepan over medium-low heat, whisk together the coconut aminos, Worcestershire, oil, garlic powder, sweetener, and ginger. When warmed through (but not too hot), whisk in the tapioca starch to thicken. Set aside.

💡 Note: If you’re keeping carbs ultra-low, you can skip the tapioca starch. Most sugar-free honeys will thicken the sauce on their own.

3. Roast the Chicken & Root Veg

Place the chicken, carrots, and onions on the sheet pan. Sprinkle each thigh with a pinch of salt. Drizzle 1 Tbsp teriyaki sauce over the chicken and 2 Tbsp oil over the veggies. Roast for 25–30 minutes until chicken begins to brown.

4. Add Remaining Veggies

Add chopped bell pepper, garlic, and broccoli to the pan. Pour over remaining teriyaki sauce. Return to the oven and bake for 10–15 more minutes, until the veggies are crisp-tender and chicken is fully cooked.

5. Finish & Serve

Sprinkle with sesame seeds and serve hot! Store leftovers in an airtight container in the fridge for up to 5 days.

Notes on Sugar Free Sweetener:

In order to keep this recipe keto and low-carb, I use sugar-free honey or maple syrup in it. My favorite brands are:

• Sukrin Gold Syrup & Honey Alternative

• Mrs. Taste Bee Free Vegan Honey (Zero Sugar)

• Nature’s Hollow Honey Sub Sugar Free

• Lakanto Sugar Free Maple Syrup

The Nature’s Hollow brand can cause a little bit of digestive upset for some people, but not everyone. The other three are really gentle on your stomach. All 4 brands will work great in this recipe.

Substitutions & Customizations

This recipe works for a wide range of dietary needs — just swap ingredients as needed:

• Paleo: Use real honey instead of sugar-free syrup, and coconut aminos instead of GF soy sauce. Omit the stevia/monk fruit.

• Keto: Stick with sugar-free honey and omit the starch.

• Dairy-Free: You’re good to go! No dairy here.

• Nut-Free: This recipe is naturally nut-free — no adjustments needed.

• Vegetarian: Swap the chicken for tofu or roasted mushrooms and skip the Worcestershire if needed.

Sheet Pan Tips for Success

• Use parchment paper for easy cleanup.

• Don’t overcrowd the pan — leave some space so the veggies roast, not steam.

• Add delicate veggies last (like broccoli and bell peppers) so they stay crisp.

Sauce Leftovers? Use Them Here:

This teriyaki sauce is liquid gold. If you’ve got leftovers, try it on:

• Grilled chicken or shrimp

• Cauliflower rice or rice noodles

• Chopped salads

• Stir-fried veggies

You can even make a double batch and store it in the fridge for up to a week.

Final Thoughts

This Low Carb Teriyaki Chicken Sheet Pan is the kind of recipe you’ll want on repeat — clean, bold, comforting, and full of flavor. It’s easy enough for a weeknight but tasty enough to serve guests. Whether you're following keto, paleo, or just trying to eat less sugar and gluten, this dinner checks every box.

Have you tried this one yet? What’s your favorite thing to put teriyaki sauce on?
Let me know in the comments — or tag me @BakingAngell if you make it!

NOTE: To make this recipe Paleo: use Real Honey and omit the stevia extract or monk fruit extract. Use Coconut Aminos option instead of gluten free soy sauce.

Low Carb Teriyaki Chicken Sheet Pan

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Author: Brittany Angell

Prep time: 20 MinCook time: 45 MinTotal time: 1 H & 4 M

Ingredients

Teriyaki Chicken Sheet Pan

• Bone-In Chicken Thighs
• 4 heads of Broccoli, chopped
• 2 Bell Peppers
• 4 oz bag Baby Carrots
• 1 Yellow Onion, thickly sliced
• 2 Tbsp Mild Tasting Oil (like avocado oil)

Teriyaki Sauce

• 3/4 Cup Coconut Aminos or gluten free Soy Sauce
• 2 1/4 tsp Worcestershire Sauce
• 3 tsp Mild Tasting Oil (like avocado oil or refined coconut oil)
• 1/2 tsp Garlic Powder
• 1/2 Cup Sugar-Free Honey or Sugar-Free Maple Syrup (see note above for my top brands!)
• 1/2 Tsp Stevia Extract or Monkfruit Extract
• 3 Tbsp Grated Fresh Ginger
• 1 Tsp Tapioca Starch. (Note if you are trying to keep carbs as low as possible you can omit this, as long as you are using one of the sugar free honey recipes as they will help thicken the sauce!).
• Sesame Seeds for serving

Instructions

1. Preheat the oven to 400 degrees F and line a sheet pan with parchment paper.
2. Use a small pot on medium low heat for the teriyaki sauce. Whisk the coconut aminos, worcestershire, avocado oil, garlic powder, honey, stevia, and ginger together. Once everything is mixed, whisk in the tapioca starch to avoid clumps (also make sure the sauce isn’t too hot for the starch to avoid clumps).
3. Place the chicken thighs, carrots, and onions on the sheet pan and season each thigh with a pinch of salt before drizzling 1 Tbsp of the teriyaki sauce over the chicken. Drizzle 2 Tbsp of Avocado oil over the carrots and onions, along with some of the teriyaki sauce. Set the remaining teriyaki sauce aside for later.
4. Cook the chicken in the oven for 25 to 30 minutes or until the skin begins to turn golden brown. Once the chicken is done, add the bell peppers, garlic, and broccoli to the pan and drizzle with the remaining teriyaki sauce. Place back into the oven for another 10 to 15 minutes.
5. Remove the pan from the oven and drizzle the remaining teriyaki sauce over everything. Sprinkle the sesame seeds over the chicken and vegetables right before serving. If you have leftovers, store in a sealed container in the fridge for up to 1 week.