Sheet Pan Chicken and Vegetable Stir Fry

Preparing chicken stir fry in the oven on a sheet pan is a genius way of simplifying the process. The juicy chicken, mushrooms and vegetables are roasted in the oven until everything is golden brown and flavorful.

The delicious honey, garlic and soy sauce brings everything together perfectly and coats the chicken and vegetables in the sweet and salty saucy goodness. I love serving this with rice or rice noodles.

Why Does Cooking a Stir Fry on a Sheet Pan Work?

Traditionally, stir fries are cooked on the stovetop in a wok or a skillet. Cooking a stir fry in the oven is a brilliant way to make the process even easier. It’s so convenient to cook the chicken and vegetables all on one sheet pan.

You also don’t need to stand at the stove for half an hour, getting splattered and also frees you up to make the side dish and set the table.

Cooking everything in the oven is healthier too, since you use a lot less oil than if cooking it on the stovetop.

What Type of Chicken Should You Use For a Stir Fry?

I use boneless, skinless chicken thighs for this recipe. Dark meat is much juicier than white meat, so the chicken stays really tender and juicy, while also getting a nice sear and golden color, which means more flavor.

You can use chicken breast, but you will need to cook it for a shorter amount of time and it won’t get a nice sear. If you cook white meat too long trying to get a sear, it will be too dry.

Preparing the Chicken for the Stir Fry

Slice the chicken into 1/2 – 3/4 inch strips and place into a large bowl. Season with salt, ground black pepper, olive oil, minced garlic and dry herbs. Mix to combine.

What Vegetables Are Best For Stir Fries?

In this recipe, I am using carrots, celery, mushrooms, red onion and zucchini.

You can also add bell peppers, broccoli, cauliflower, brussels sprouts, baby corn, sugar snap peas, green beans, water chestnuts or bok choy. Mix and match the vegetables to creates lots of different combinations, depending on what you like.

Preparing the Vegetables and Mushrooms For the Stir Fry

  1. Peel and slice the carrots into 1/4 inch pieces and the celery into 1/4 inch pieces. Toss with 1-2 teaspoons of oil, season with salt, ground black pepper and dry herbs. Since they take the longest amount of time to cook through and get tender, add them along with the chicken first to the baking sheet. (Since the veggies are added to the sheet pan in different stages, you can use one bowl to season all the vegetables with oil, salt, pepper and herbs. you don’t need to wash the bowl in between mixing.)
  2. Slice the mushrooms into 1/2 – 3/4 inch thick slices and the red onion into 1/4 inch thick slices. You want the mushrooms to be thicker than the carrots, celery, and onion, since they will cook down significantly and cook faster too. Toss with 1/2 Tablespoon of oil, season with salt, ground black pepper and dry herbs. The mushrooms and onions will be added to the sheet pan second.
  3. Lastly, cut the zucchini into 1/2 inch thick strips. Also toss in a bowl with 1/2 Tablespoon oil and season with salt, ground black pepper and herbs.

Best Technique For Cooking Chicken and Vegetable Stir Fry in the Oven on a Sheet Pan

Just like when you’re cooking a stir fry on the stove, the heat needs to be high so that the chicken and vegetables get a sear, and cook quickly so that they retain the best texture, a bit crisp, cooked through, but not mushy or watery.

This is why you need to preheat the oven to 475 degrees Fahrenheit. While the oven is preheating, place the sheet pan into the oven so that it gets really hot before you even add any of the ingredients to it. As soon as the chicken and vegetables hit the hot sheet pan, they will immediately start cooking, which creates the “searing” method in the oven.

Why You Should Add the Chicken, Mushrooms and Vegetables to the Sheet Pan At Different Times, Not All at Once

The chicken is added to the hot sheet pan first, along with the carrots and celery, since they will take the longest to cook through. The chicken will get a golden color as it roasts in the hot oven.

After 5 minutes, add the mushrooms and onion, placing them over the chicken, carrots and celery. Return to the oven and roast for another 8-10 minutes.

Lastly, add the zucchini, placing it on top of everything else and continue roasting in the oven for only 3 minutes and then broil for an additional 3-5 minutes, just to get a bit of char to the top of the vegetables. Take the sheet pan out of the oven.

Preparing the Honey, Garlic and Soy Sauce for the Chicken and Vegetable Stir Fry

While the chicken and vegetables are roasting in the oven, combine all the sauce ingredients in a small saucepan and bring to boil. Reduce the heat to a simmer and cook for about 5 minutes, until the sauce thickens.

Pour the sauce over the chicken and vegetables, mixing everything to combine. 

Serving and Reheating the Chicken and Vegetable Stir Fry

Serve the stir fry over rice, couscous, ramen noodles or rice noodles.

Recipes:

How To Cook White Rice Perfectly

How To Cook Brown Rice

Couscous Recipe

You can reheat the stir fry in the microwave or in a skillet. This meal is great served as a left over.

Print
Sheet Pan Chicken and Vegetable Stir Fry

Sheet Pan Chicken and Vegetable Stir Fry

  • Author: Olga’s Flavor Factory

Scale

Ingredients

1 1/2 lbs boneless, skinless chicken thighs, sliced into 1/2 inch strips

2 garlic cloves, minced

olive oil

salt, ground black pepper

12 teaspoons dry herbs (or seasoning mixes, like poultry seasoning, onion salt, containing dry basil, thyme, rosemary, oregano, granulated garlic, dry chives, granulated onion, red pepper flakes, etc.)

2 large carrots, peeled and sliced

2 celery stalks, sliced

1 red onion, sliced

10 oz fresh mushrooms, sliced (white button or cremini mushrooms)

2 medium zucchini, cut into strips

Honey, Garlic and Soy Sauce:

3/4 cup chicken broth

12 garlic cloves, minced

1 teaspoon grated ginger, optional

1 1/2 teaspoons cornstarch

2 Tablespoons soy sauce (I like tamari sauce)

1 Tablespoon mirin

1 Tablespoon honey


Instructions

Prep all the ingredients, washing, peeling and slicing everything. 

Preheat the oven to 475 degrees Fahrenheit. Place a large rimmed baking sheet inside the oven while it’s preheating, so that it gets searingly hot. 

Meanwhile, mix the sliced chicken with 1-2 Tablespoons of oil, minced garlic, 1/2 teaspoon salt, 1/4 teaspoon ground black pepper, dry herbs and seasonings. Mix to combine. 

In another bowl, combine the sliced carrots with celery and 1/2 Tablespoon of oil. 

When the oven is preheated, take out the hot baking sheet and place the chicken on it first, distributing it evenly in one layer. Since the sheet pan is so hot, you should hear it sizzle as it is placed on the sheet pan. 

Add the carrots and celery. Distribute the vegetables evenly around the chicken. Place the sheet pan back into the hot oven and cook for 5 minutes. 

Meanwhile, in the same bowl that you used for the carrots and celery, mix the mushrooms and onion with 1 – 2 Tablespoons of oil, teaspoon salt and ground black pepper to taste and more dry herbs, if you’d like. 

After the first 5 minutes in the oven, add the seasoned onion and mushrooms to the sheet pan, distributing it on top of the chicken, carrots and celery. 

Return the sheet pan to the oven and continue roasting for 8-10 minutes. 

While the chicken veggies and mushrooms are in the oven, prep the zucchini, mixing it in the same bowl that you used for the other veggies, tossing the zucchini with another 1/2-1 Tablespoon of oil, salt and pepper to taste. 

When the chicken is cooked through and the rest of the vegetables are cooked, add the zucchini, as the last layer and return to the oven for the last time, this time for only 3 minutes, then broil for another 3-5 minutes. 

While the chicken and vegetables are finishing roasting in the oven, combine all the sauce ingredients in a small saucepan. Make sure the cornstarch is completely dissolved in the other liquid ingredients before you turn on the stove. 

Bring the sauce to a boil, reduce to a simmer and keep cooking on low heat until the sauce thickens. This should only take about 5 minutes. 

Pour the sauce over the chicken and vegetables, mixing everything to combine. 

Serve with rice, pasta or couscous. 


4 Comments

    • olgak7

      Nope, the mushrooms do not become watery at all, as long as you use a large enough sheet pan and cook it on really high heat in the oven, like the recipe calls for, Christine.
      If all the vegetables and mushrooms will be crowded on a smaller sheet pan, yes, everything, including the mushrooms will release more liquid and will steam rather that roast.

  • Sophie

    This was delicious Olga, thank you for sharing. My stove top can’t keep the heat high enough for stir frys so this is a good alternative and the vegetables turn out much more flavourful roasted. Will definitely be using this recipe again!

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