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Sheet Pan Chicken "Stir Fry" - Just one pan and 30 minutes is all you will need to make this amazing meal! Skip the wok and make this quick and healthy chicken stir fry dinner in the oven!

Sheet Pan Chicken Stir Fry

Katerina | Diethood
Just one pan and 30 minutes are all you will need to make this amazing meal! Skip the wok and make this quick and healthy chicken stir-fry dinner in the oven!
Servings : 4 Serves
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes

Ingredients
  

FOR THE MARINADE/SAUCE
  • ¼ cup low sodium soy sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon rice vinegar
  • 1 tablespoon honey
  • teaspoon ground ginger
FOR THE CHICKEN AND VEGETABLES
  • 1 pound chicken tenders, chopped into 1-inch pieces
  • 1 red bell pepper, sliced into thin strips
  • 1 orange bell pepper, sliced into thin strips
  • 2 cups broccoli florets
  • 2 carrots, thinly sliced
  • 1 yellow onion, thinly sliced
  • 3 cloves garlic, minced
  • salt and fresh ground pepper, to taste
  • crushed red pepper, optional
  • toasted sesame seeds, optional

Instructions
 

  • Preheat oven to 425˚F.
  • Line a sheet pan with foil and place it in the preheated oven for 15 minutes.
  • In the meantime, combine the soy sauce, sesame oil, rice vinegar, honey, and ground ginger in a mixing bowl; whisk until thoroughly incorporated.
  • In a separate bowl, combine chicken pieces, peppers, broccoli, carrots, onions, and garlic.
  • Pour the soy sauce mixture over the chicken and veggies and season with salt and pepper; mix and stir until well combined.
    See Notes below for marinating the chicken.
  • Carefully remove the sheet pan from the oven; transfer the chicken and vegetables flat on the hot baking sheet.
  • Put the baking sheet back in the oven and cook, stirring halfway through, until the chicken is fully cooked, about 12 to 14 minutes.
  • Remove from oven and season with crushed red pepper.
  • Taste for seasonings; adjust accordingly.
  • Top with sesame seeds.
  • Serve.

Video

Notes

*IF time permits, marinate only the chicken with the soy sauce mixture for about 30 minutes. Then, toss the marinated chicken with the vegetables and pour out any excess liquid.
  • Chicken: I like to use chicken tenders for this recipe, but you can also use boneless chicken breasts or boneless chicken thighs.
  • Stir Fry Vegetables: In this particular recipe, I used peppers, onions, broccoli, and carrots, but don't stop there. You can use chopped asparagus, bean sprouts, chopped zucchini, tomatoes, mushrooms, and so much more. 
  • Make Ahead: This is a great recipe for meal prep. You can chop up everything and keep all the ingredients in separate bags or cook a batch of this stir fry on the weekend and pack it for weekday lunches. Remember to make extra sauce to moisten the stir fry. And make some extra sauce just for a bonus drizzle. 😊 
 

Nutrition

Calories: 244 kcal | Carbohydrates: 18 g | Protein: 28 g | Fat: 7 g | Saturated Fat: 1 g | Polyunsaturated Fat: 2 g | Monounsaturated Fat: 2 g | Trans Fat: 0.01 g | Cholesterol: 73 mg | Sodium: 746 mg | Potassium: 895 mg | Fiber: 4 g | Sugar: 10 g | Vitamin A: 7277 IU | Vitamin C: 123 mg | Calcium: 57 mg | Iron: 1 mg

Nutritional info is an estimate and provided as courtesy. Values may vary according to the ingredients and tools used. Please use your preferred nutritional calculator for more detailed info.

Course: Dinner
Cuisine: Asian
Keyword: chicken breast dinner, chicken stir fry, healthy dinners, stir fry