Sheet Pan Garlic Ginger Chicken and Broccoli – a simple and low-maintenance meal prep option, with huge flavor and no refined sugar.
Sheet Pan Garlic Ginger Chicken & Broccoli
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I’ve made this twice already. I LOVE it! And the kids ate their broccoli 🙂 It’s definitely going to be one of my staple meals!
Sheet Pan Garlic Ginger Chicken and Broccoli!
Uhh, yeah. This is a back pocket recipe. It’s healthy, it’s colorful, and it’s mindlessly easy. It’s MEAL PREP day!
Obviously I’m kind of having a moment with meal prep, and no, this Sheet Pan Garlic Ginger Chicken recipe doesn’t have to be meal prep – it can just be a wonderful sheet pan recipe. But it works really well as meal prep, and we’re all up in the Sugar Free January business and trying to stay on top of this intentional weekly healthy eating stuff, and I have those cute containers… so either way. Meal prep or regular sheet pan dinner. You do you, okay?
Here’s what I love about this recipe:
- It is easy. Hands-off. One and done.
- It is adaptable. Chicken thighs, chicken breasts, tofu, broccoli, kale, peppers, green beans… whatevs u like.
- It has that umami + sweet flavor profile that we know and love… only WITHOUT REFINED SUGAR. There are the usual suspects of soy sauce, garlic, and ginger, but then there’s a trick to sweeten things up and it involves dates. And by trick I mean that you just put them in the blender with the sauce. And if you don’t like dates, use honey. Or sugar. Remember? Adaptable.
Here’s what we’re working with BEFORE baking:
And after baking:
And after sectioning it into meal prep containers, dressing it up all fancy, and storing in the fridge and feeling like a boss of life:
Add rice, or don’t add rice, or put this on some stir-fried brown noodles, or tuck into lettuce wraps, or just eat plain for yummy, simple lunches like I did. There’s so much you can do here. I expect a full report back on your creative meals! Take this and run.
PS. Are any of you doing Sugar Free January with us? How’s it going? Give me the good, the bad, the ugly, and the REALLY TASTY.
PSS. Here’s the link for those meal prep containers! Love, love, love.
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Sheet Pan Garlic Ginger Chicken and Broccoli
- Total Time: 30 minutes
- Yield: 4 1x
Description
Sheet Pan Garlic Ginger Chicken and Broccoli – a simple and low-maintenance meal prep option, with huge flavor and no refined sugar. ♡
Ingredients
Scale
For the Garlic Ginger Sauce:
- 3/4 cup low sodium soy sauce
- 1/2 cup water
- 1/4 cup white vinegar
- 1/4 cup oil (olive oil is fine)
- a 2-inch knob of fresh ginger (peeled)
- 4 cloves garlic
- 4 medjool dates (you can also use 1/4 cup honey or sugar)
For the Chicken and Broccoli:
- 1 pound boneless skinless chicken breasts or thighs, cut into strips
- 1 head broccoli, cut into florets (about 5 cups)
- 1 red pepper, cut into strips
- sesame oil, sesame seeds, and/or green onions for topping
Instructions
- Prep Sauce: Preheat the oven to 425 degrees. Blend all sauce ingredients together until smooth.
- Sheet Pan Action: Place chicken, broccoli, and red pepper on a sheet pan. Pour about 1/2 cup sauce over top of the chicken and just a few tablespoons over the veggies. Bake for 10-15 minutes.
- Finish It Fancy: While the broccoli and chicken are roasting, simmer another 1/2 cup or so of sauce in a small saucepan over medium low heat until it’s thickened. Drizzle it over the finished chicken and broccoli. Finish with sesame oil, sesame seeds, or scallions. Voila! Happy bowls and meal prep lunches.
Equipment
Compartment Meal Prep Containers
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Notes
Sauce: You probably won’t use all the sauce (I usually have almost a cup leftover), but I always prefer to have extra sauce rather than not enough. Save your leftover sauce because you can just make a quick and easy batch of this again next time!
Storage: Keeps in the fridge for 3-4 days.
Vegetarian: Sub tofu for a vegetarian option! Also works well as a stir-fry because the tofu will get nice and caramelized.
Broccoli Texture: Some of the sauce on the chicken may make its way over to the broccoli side during cooking. This makes the broccoli a little less crispy. To me, that wasn’t a big deal because the sauce gives the broccoli a lot of flavor. But if you want the broccoli to stay dry and crispy, just put it on a separate baking sheet.
Rice or No Rice: You can serve this over rice which is yummy. But to be honest, when I made this on its own as meal prep, I didn’t even miss the rice! So you can definitely get away without it.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Lunch
- Cuisine: American
Keywords: chicken and broccoli recipe, sheet pan chicken recipe, meal prep chicken
One More Thing!
This recipe is part of our collection of easy and delicious sheet pan dinners. Check it out!
Filed Under: All Recipes Broccoli Dairy-Free Healthy Lunch Meal Prep Meat and Chicken Quick and Easy Sheet Pan Sugar Free January Sugar-Free Winter
January 12, 2018
Nice to meet you!
I’m Lindsay and I ♡ FOOD. I used to be a teacher, and now making food and writing about it online is my full-time job. I love talking with people about food, and I'm so glad you're here.
Did you make a recipe? Tag @pinchofyum on Instagram so we can find you!
OMG sugar free January… if I’m honest it’s been so much harder than I thought it would be. First three days I had terrible headaches and was super crabby. I didn’t think I ate that much sugar! But, I’ve turned a corner and am feeling so great. I was even able to turn down store bought cookies at work because they didn’t look so great. If I’m going to have a cookie it’s going to be a COOKIE, you know? Before the challenge it would have been automatic to eat the cookie and leave me feeling blah. Thanks for the motivation to start and the delish recipes to keep me going!
Yes, we made our list of the NO/YES Sugars and we have been able to follow it so far. It was really hard the first few days, but a little easier now. We aren’t following any diet plan but we are watching portions and have lost a few pounds! And I’ve tried several of your recipes that you’ve been posting and love it when you put the nutrition info. Do you have it for this one?
Yep! It’s in there now. 🙂
Curious if you ever use silan (date honey) instead of dates? If you buy the no sugar added it’s much easier to blend than dates. Also comes in organic if that’s your thing. Really popular in the Mideast.
Best toast topping ever (move over, avocado) is a mix of date honey (sometimes called date molasses) and tahini. I usually do about 3 parts tahini to 1 part date molasses but that’s personal preference. Keep in the fridge.
awesome in oatmeal as well 🙂 I’m pretty much next level obsessed with tahini
Thanks for the tip, Sarah!
I’ve joined you for sugar free January, and it’s going great! However, I just woke up from a dream in which I ate a bunch of sweets. HA! Luckily it was just a dream, but I guess that reveals what my sweet tooth things about this whole situation…
Love me some sheet pan meals!!!! So easy and delicious! I totally meal prep lunches even though I work from home!
Portion sized is right on the money. Not too much and not too little. That makes a great quick protein fix bowl for when you take those sneaky lunch breaks…L 😛 L
Lindsay, I am a little confused about how to use the ginger. You wrote that it should be blended. Did you mean to blend this all in a food processor? Should the ginger be chopped into piece? I have never used fresh ginger, so I am not sure how to use it. Thank you!
Yep! You just need to peel the skin off the ginger, and then blend it with all the other sauce ingredients in a food processor or blender.
Do you eat these cold in the meal prep containers?
We usually remove the two smaller snacks before heating the main portion!
Quick question about the containers from a meal prep newbie.
When I send this off with someone, do they just remove the non-heatable items before warming?…I know, silly question!
I have the same question!
Not silly at all! We usually take out the non-heatable items and snack on them while the main portion heats in the microwave. 🙂
Lindsey and Company: This. Blog. Is. On. Fire! We will shop for the ingredients for this recipe tomorrow. On deck for 2-nite: reheating the final two portions of your out-of-control-good Red Pepper Pasta with Roasted Cauliflower!
Cheers,
Michael & Dora
Rome, Italy
This sheet pan dish looks SO good – I’m definitely going to try it out. We try and avoid added sugar in our main meals completely (refined or not) so I’ll reduce the dates down slightly. Will let you know how I get on!
I stated sugar free Jan on the second because my family does our big holiday dinner on NYD. But the first couple of days detoxing- if you will, were ROUGH. First I totally forgot and started my day with coffee with a little condensed milk- not that big of a deal. But I was in serious withdrawals for a while. I’m over the hump now, and doing ok. Meals have been much fresher and more COLORFUL and not just because of multicolored sprinkles (like in December). I don’t know if that is because of the absence of sugar in my life, or because I am CRAVING fresh produce after surviving on cookies, candy, chocolate, pies, potatoes, and all the meats for the last 6 weeks of 2017. All in all, so far so good!
Thanks for rescuing me from the “what am i going to do with the chicken in the fridge” dilemma. Got the recipe via email this morning and made it for dinner! Delish!!!
Glad you enjoyed it, Amy!
Your meal prep is so inspiring!
Kari
Oh wow, I would want to have that everyday! Absolutely love it <3
https://www.myblackcloset.com/
Any idea how many Weightwatchers points this is?
This looks so good! Do yo7 suppose that we could swap out th3 soy for coconut aminos?
Yep, should be just fine!
I just love your photos. They are so fresh and clean looking. I really like what you do with lighting.
Vavvv. It seems very nice. I want to make this. Thanks
I tried it right now and it was so delicious. Thank you for your inspiration.
Glad you enjoyed it!
I made this for supper tonight and for meals this week. I used bone in chicken and cooked it by itself first and then added it to the sheet pan with brocolli and red peppers but also added cauliflower. The sauce is so delicious and adds an Asian flair. Really easy and yummy recipe.
Glad you enjoyed it, Cathy!
This is literally bomb.com
I’ve always loved your blog, but this meal prep series is next level. I’m a serial meal prepper and was in dire need of some new inspiration so this has been perfect.
Thank you so much Lindsay and please keep it up- you’re saving my ass over here!
OMG I have to make this!!! Such a nutritious and easy recipe. Thanks for sharing.
Hope you enjoy it!
This looks great! However dates and honey are very high in sugar. Any idea for a substitution? Thanks!!
Consider those silicon cupcake liners for the nuts/trail mix. Affordable, washable, and you can lift those cold objects out with ease before reheating.
Thanks for the tip, Erica!