Sweet & Savory Chicken Sheet Pan Stir-Fry
There’s something satisfying about pulling a full meal out of the oven — colorful, fragrant, and ready to serve. This Sweet & Savory Chicken Sheet Pan Stir-Fry gives you that feeling in under 35 minutes, without hovering over a stove or juggling multiple pans.
It’s a twist on classic stir-fry flavors, baked instead of sautéed. The tamari-maple-ginger glaze caramelizes just enough in the oven, coating tender chicken and crisp vegetables in a sauce that’s equal parts sweet, savory, and fresh.
Whether you’re cooking for one or feeding a family, this is the kind of recipe that keeps weeknights easy — and your nutrition goals on track.
Why This Meal Works
This one-pan dinner combines flavor and function in the best way possible:
Protein-packed: Chicken breast is a lean source of protein that helps support muscle maintenance and keeps you full for hours. Each serving of this dinner has 33g of protein.
High in fiber and antioxidants: Bell peppers, carrots, and broccoli bring color, crunch, and phytonutrients that promote gut and immune health. Each serving has 5g of fiber. To add more, you could add in some edamame!
Naturally sweet (no refined sugar): A touch of pure maple syrup balances the umami of tamari and the warmth of ginger and garlic — no need for added sugar or bottled sauces.
Simple cleanup: Everything cooks on one sheet pan for less mess and more time to relax.
Ingredients
1 red bell pepper, chopped
1 orange bell pepper, chopped
2 large carrots, sliced
2 scallions, chopped
1 cup broccoli, chopped
12 oz chicken breast (about 2–3 breasts), chopped
2 Tbsp tamari or low-sodium soy sauce
1 tsp garlic, minced
2 tsp maple syrup
2 tsp ginger, grated
2 tsp olive oil
Directions
Prep:
Preheat oven to 375°F.
Chop peppers, carrots, green onions, broccoli, and chicken.
Mince garlic and ginger.
In a small bowl, whisk together tamari, garlic, maple syrup, and ginger.
Make:
On a lined sheet pan, toss chicken with olive oil and bake for about 15 minutes.
Remove from oven and add the chopped veggies to the same pan.
Pour the sauce mixture evenly over the chicken and veggies.
Bake for an additional 20 minutes, or until the chicken is cooked through (internal temperature of 165°F).
Serve warm — perfect on its own or over brown rice or cauliflower rice.
Customize It
Make it your own by swapping or adding your favorite ingredients:
Add crunch: Toss in cashews or sesame seeds before serving.
Boost the veggies: Try snow peas, zucchini, or mushrooms.
Go plant-based: Substitute chickpeas or tofu for chicken and use the same tamari-maple glaze.
The Bottom Line
A healthy dinner doesn’t need to be complicated to taste amazing. This sheet pan stir-fry makes it easy to load your plate with protein, fiber, and fresh flavor — all with minimal prep and cleanup.
Want more easy, nutrient-balanced dinners?
👉 Explore more recipes on our blog like the Chicken & Quinoa Protein Bowl or the Garlic Shrimp & White Bean Sheet Pan Dinner. If you like what you see check out the 1:1 Nutrition Coaching for personalized nutrition support that provides real life recipes to help you eat well without the overwhelm.