If you’re looking for a simple, tasty, and healthy dinner that’s all made on one pan this Sheet Pan Chicken and Roasted Vegetables recipe is perfect for you. It’s packed with flavor, full of colorful veggies, and the best part? It’s super easy to clean up after! Whether you’re cooking for your family or meal prepping for the week, this dish has your back.
Method
Preheat the Oven
Start by preheating your oven to 425°F (220°C). This high temperature helps the vegetables roast perfectly while ensuring the chicken gets juicy on the inside and golden on the outside.
Prepare the Chicken
Next, grab your boneless, skinless chicken thighs. Rinse them gently under cold water, then pat them completely dry with paper towels. This step is important because dry chicken gets a better texture when roasted. Trim off any extra fat, and if some pieces are extra large, go ahead and cut them in half so they cook evenly. Set the chicken aside while you prepare the veggies and seasoning.
Chop the Vegetables
Now it’s time to bring on the color! Cut broccoli and cauliflower into small florets try to keep them about the same size so they roast evenly. Chop the onion into medium-sized chunks and do the same for the bell peppers (you can use red, orange, or yellow for a rainbow of flavor and color). All veggies should be bite-sized so they’re easy to eat and roast well.
Season the Veggies
Line a large baking sheet with aluminum foil to make clean-up a breeze. Spread all the chopped vegetables evenly on the tray. Drizzle them with 2 tablespoons of avocado oil, then sprinkle on ½ tablespoon each of garlic salt, garlic powder, and onion powder, plus ½ teaspoon of black pepper. Use your hands or tongs to toss everything together right on the pan until all the veggies are coated in oil and seasoning.
Arrange the Chicken
Once the veggies are seasoned and spread out, place the chicken pieces directly on top of the vegetables. The juices from the chicken will drip down during roasting, adding even more flavor to the veggies underneath.
Make the Chicken Seasoning Oil
In a small ramekin or bowl, mix together the ingredients for the chicken seasoning. Combine 3 tablespoons of avocado oil with ½ tablespoon each of garlic salt, garlic powder, onion powder, and smoked paprika, plus 1 teaspoon of black pepper and ½ teaspoon of pink salt. Stir this well until it forms a rich, seasoned oil mixture.
Season the Chicken
Using a basting brush or a spoon, coat each piece of chicken with the seasoned oil mixture. Be sure to brush it on both sides for full flavor. This mixture not only seasons the chicken, but helps it roast beautifully with a nice color and slight crisp on top.
Bake Everything Together
Carefully place the sheet pan into your preheated oven and bake for 25 to 30 minutes. The chicken should reach an internal temperature of 165°F you can check this using a meat thermometer. The veggies should be tender with slightly browned edges, and the chicken should be fully cooked and juicy.
Finishing Touches
Once out of the oven, sprinkle the dish with chopped fresh parsley for a pop of color and a little freshness. Let the chicken rest for a few minutes before serving this keeps it extra juicy. Then dish it up and enjoy your one-pan masterpiece!
Necessary Tools
- Large baking sheet
- Aluminum foil
- Cutting board
- Sharp knife
- Small ramekin or bowl (for mixing spices)
- Basting brush or spoon
- Tongs or spatula
- Oven mitts
Sheet Pan Chicken and Roasted Vegetables
Cuisine: AmericanDifficulty: Easy6
servings15
minutes30
minutes45
minutesIngredients
Veggies
3 cups broccoli florets
2 ½ cups cauliflower florets
1 large onion, chopped
2 bell peppers (red, orange, or yellow), chopped
2 tablespoons avocado oil
½ tablespoon garlic salt
½ tablespoon garlic powder
½ tablespoon onion powder
½ teaspoon black pepper
Chicken
3 ½ pounds boneless, skinless chicken thighs
3 tablespoons avocado oil
½ tablespoon garlic salt
½ tablespoon garlic powder
½ tablespoon onion powder
½ tablespoon smoked paprika
1 teaspoon black pepper
½ teaspoon pink salt
Extra
Fresh parsley for garnish
Directions
- Preheat your oven to 425°F.
- Prep the chicken by washing and drying it with paper towels. Trim off any fat and cut the thighs in half if they’re really big. Set them aside.
- Chop your veggies: broccoli and cauliflower into florets, and onions and bell peppers into bite-sized pieces.
- Line a baking sheet with foil. Add all your veggies to the sheet. Drizzle with 2 tablespoons of avocado oil and sprinkle with garlic salt, garlic powder, onion powder, and black pepper. Toss everything together to coat well.
- Lay the chicken over the veggies.
- In a small bowl, mix the seasoning oil for the chicken: avocado oil, garlic salt, garlic powder, onion powder, smoked paprika, black pepper, and pink salt.
- Brush or spoon the seasoning oil over both sides of each chicken piece.
- Bake for 25–30 minutes or until the chicken reaches an internal temperature of 165°F.
- Sprinkle with fresh parsley, serve, and enjoy!
Notes
- Don’t overcrowd the pan! Spread out the veggies so they roast instead of steam.
- Make sure the chicken pieces are similar in size so they cook evenly.
- Always check that the chicken hits 165°F with a meat thermometer.
- Toss veggies well in oil and seasonings. Don’t skip this or they might turn out dry.
- Let the chicken rest for a few minutes after baking so it stays juicy.
Serving Suggestions
- Serve it as-is for a low-carb, high-protein meal.
- Add a side of rice, quinoa, or mashed potatoes for extra filling power.
- Want a wrap? Slice the chicken and veggies and stuff them in a tortilla with a drizzle of Greek yogurt or ranch!
- Leftovers? Use them in a lunch bowl the next day with some hummus and pita.
Fun Fact
Did you know that roasted vegetables get sweeter as they cook? That’s because the natural sugars caramelize in the heat so even picky eaters might fall in love with them!
Conclusion
And that’s it! One sheet pan, a handful of ingredients, and a whole lot of flavor. This Sheet Pan Chicken and Roasted Veggies recipe is perfect for busy nights or lazy Sundays. It’s colorful, delicious, and super satisfying. Give it a try and let me know how your kitchen smells after it comes out of the oven, spoiler alert: amazing!
