Heart Healthy Sheet Pan Asian Chicken

(5.0)
By Judy Capodanno
Published 2/7/2022
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | Gluten Free | Diabetic
Heart Healthy Sheet Pan Asian Chicken

This heart healthy Sheet Pan Asian Chicken is a flavorful, gluten-free, and diabetic-friendly dinner loaded with lean protein and colorful veggies. With a low-sodium marinade and a mix of fresh ingredients, it’s ideal for a heart healthy diet. Heart healthy Asian chicken recipes like this are easy to prepare and a winner for a weeknight dinners.

Explore more chicken dinners in our heart healthy chicken meals collection!

Total Time
60 minutes
Servings
4
Calories
268
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Why You’ll Love This Heart Healthy Sheet Pan Asian Chicken

If you're looking for healthy Asian meals that are easy to prepare while also being delicious, you won't be disappointed with this one! As healthy Asian chicken recipes go, this is about as easy as it gets to put a flavorful meal on the table you can feel good about serving to your family or friends. Here are some reasons why this healthy chicken recipe is so popular:

  • Bold Asian flavor: This Asian sheet pan chicken recipe contains a tasty marinade that melds traditional Asian flavors, including tamari, rice vinegar, sriracha, sesame oil, honey and garlic.
  • Versatile and customizable: Full of colorful veggies, this healthy sheet pan recipe can be made with any vegetables you prefer – it’ll still be flavorful and eye-catching no matter what you use.
  • High protein meal: This chicken dinner is high in protein, thanks to lean chicken being the star of the show. You’ll get 30g in each serving!
  • Easy to make: When it comes to heart healthy Asian recipes, it doesn’t get much easier than this! Simply prepare the marinade, arrange the chicken and veggies on a baking sheet and then bake until cooked through and tender. You’ll get all of the flavor without all of the fuss!

Baking chicken and vegetables on a baking sheet is a healthy way to cook. It doesn’t require a lot of oil and as long as you keep the marinade healthy, you’re left with nothing but high-protein chicken and vegetables that are loaded with nutrients and fiber. The healthiest chicken sheet pan recipes use boneless, skinless chicken breasts. Add plenty of heart healthy vegetables and keep your marinade or sauce low in fat, sodium and sugar.

Using Asian-inspired flavors is a great way to make a tasty sheet pan recipe that’s not bland or boring. But many sauces and seasonings used in Asian cooking are high in sodium, so if you’re on a low-sodium diet, you may need to make a few changes to your Asian chicken sheet pan dinner recipe. We reduced the sodium in this recipe by using low-sodium tamari, which has less sodium than soy sauce. We also upped the other ingredients that make it flavorful so we don’t have to rely on using too much tamari in the recipe. This results in a lower sodium Asian recipe that still tastes great!

Spreading ingredients out on a baking sheet and popping it in the oven is as easy as it gets and you may be surprised by some of the recipes you can make using this easy cooking method. Try these Sheet Pan Nachos for a fresh take on vegan nachos. For brunch, our Sheet Pan Baked Eggs and Roasted Veggies are a real crowd-pleaser! These one-pan dishes are a snap to make – and clean-up is a breeze.

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Ingredients

Recipe yields 4 servings

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Helpful How-To Video

How to Make Sheet Pan Asian Chicken

  1. Step 1

    In a small bowl, mix the soy sauce, honey, rice vinegar, sesame oil, sriracha, and garlic.

  2. Step 2

    Place the chicken breasts in a resealable plastic bag and pour 1/4 cup of the sauce over the chicken. Marinate the chicken, chilled, for 2 hours or overnight.

  3. Step 3

    In a small saucepan, add the remaining sauce and the ½ cup water, cook over medium high heat. Bring the mixture to a boil. In a small cup, combine the cornstarch with 1 tablespoon cold water and pour into the saucepan. Stir to combine and cook until the sauce thickens. Remove from the heat.

  4. Step 4

    Preheat the oven to 400°. Line a large baking pan with parchment paper. Arrange the chicken breasts (with the marinade) in the center of the baking pan. Arrange the bell peppers, broccoli, onion, and snap peas around the chicken and drizzle with the oil. Bake for 20 minutes.

  5. Step 5

    Remove from the oven, toss the vegetables and add the bok choy. Drizzle 2 tablespoons of the sauce over the vegetables and bake for 10 minutes.

  6. Step 6

    Remove from the oven. Slice the chicken into strips and serve with the vegetables over cauliflower rice. Drizzle with additional sauce. Garnish with sesame seeds and scallions.

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Nutrition Facts

Serving Size:
4 oz chicken, 1/4 cup vegetables

268
Calories
6
g
Fat
66
mg
Cholesterol
488
mg
Sodium
20
g
Carbs
1
g
Sat. Fat
5
g
Fiber
30
g
Protein
13
g
Sugars
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More Baked Chicken Recipes

We have plenty of heart healthy chicken recipes on our site, but here are a few of our most popular baked chicken recipes. You can turn them into sheet pan recipes by placing some veggies or potatoes alongside the chicken on the baking sheet or pan so your dinner is done all at once:

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