Sheet Pan Teriyaki Chicken and Pineapple Fried Rice
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Sheet Pan Teriyaki Chicken and Pineapple Fried Rice

Easy Sheet Pan Teriyaki Chicken and Pineapple Fried Rice is the best of all worlds; sweet, spicy and savory rolled into one fast dish! 
Prep Time15 mins
Cook Time30 mins
Total Time45 mins
Course: Lunch, Main Dish
Cuisine: Asian
Keyword: Chicken, Meal Prep
Servings: 4 meals


  • 2 pounds Chicken Breast boneless/skinless pound to 1 inch thick
  • 2 cups cooked brown rice preferably day old rice (this gives a better "fried rice" texture)
  • 1 cup Gluten Free Teriyaki Sauce divide in 2
  • 1/4 cup fresh pineapple diced
  • 1/4 cup ham diced
  • 1/4 cup red onion diced
  • 1 tbsp sesame oil
  • 1/2 tsp Ground Ginger
  • 1 clove garlic grated
  • 1/2 cup diced frozen mixed veggies


  • 1 tsp black sesame seeds
  • 4 cups mixed greens


  • Preheat oven to 400℉.
  • Using foil, create a baking dish-like shape by folding edges of foil over a few times to create makeshift walls and pinch corners together create a decent seal — place onto a baking sheet so that proportionally, it takes up half the baking sheet. Optional: Prior to placing foil “baking dish” onto baking sheet, line baking sheet with foil for even easier clean up later on.
  • Next, place pounded chicken breasts in foil “baking dish” and cover with 1/2 cup teriyaki sauce. Bake for 15 minutes.
  • While the chicken bakes, in a medium bowl mix rice, oil, frozen veggies, onion, pineapple, ham, ginger, and garlic until well-combined. Set aside until chicken has finished cooking for 15 minutes.
  • Then, spread rice mixture onto empty half of baking sheet and continue to bake for another ~10-15 minutes, or until chicken is fully-cooked (reaching internal temperature of 165℉).
  • Remove from oven, pour remaining 1/2 cup teriyaki sauce over chicken breasts to finish and serve with pineapple oven fried rice (and optional ingredients).
  • Serve, store, and enjoy!


Nutrition information for 1 out of 4 meals (including optional sides)
64.1g Protein | 4.1g Carbs | 7.3g Fat | 4g Fiber | 520 Calories