Introduction
Did you know that sheet pan meals can save you up to 45 minutes compared to traditional stovetop cooking? If you’re looking for a flavorful, easy-to-make, and nutritious dinner that requires minimal cleanup, this Sheet Pan Roasted Chicken Vegetables recipe is your perfect solution.
With just one pan and a handful of ingredients, you can create a juicy, crispy, and perfectly seasoned meal that’s packed with protein and fiber. Whether you’re a busy parent, a meal-prep enthusiast, or just someone who loves hassle-free cooking, this dish delivers maximum flavor with minimal effort.
Ready to transform your weeknight dinners? Let’s dive in!
Ingredients List
Here’s everything you’ll need for this delicious Sheet-Pan Roasted Chicken & Vegetables recipe. Feel free to swap ingredients based on dietary preferences or what’s in your fridge!
For the Chicken:
- 4 bone-in, skin-on chicken thighs (or breasts for a leaner option)
- 2 tbsp olive oil (or avocado oil for higher smoke point)
- 1 tsp garlic powder
- 1 tsp smoked paprika (adds a rich, smoky flavor)
- 1 tsp dried thyme (or rosemary for an earthy twist)
- 1 tsp salt (adjust to taste)
- ½ tsp black pepper
For the Vegetables:
- 2 cups baby potatoes, halved (or sweet potatoes for extra sweetness)
- 1 large bell pepper, sliced (any color works!)
- 1 medium zucchini, sliced into rounds
- 1 red onion, cut into wedges
- 2 carrots, chopped into sticks
- 2 tbsp olive oil
- ½ tsp salt
- ½ tsp dried oregano
Optional Garnish:
- Fresh parsley or cilantro
- Lemon wedges
Timing
- Prep Time: 15 minutes
- Cook Time: 35–40 minutes
- Total Time: ~55 minutes
Compared to most roasted chicken recipes, this Sheet-Pan Roasted Chicken & Vegetables is 20% faster since everything cooks together—no need for multiple pots or pans!
Step-by-Step Instructions
Step 1: Preheat & Prep
- Preheat your oven to 425°F (220°C).
- Line a large sheet pan with parchment paper or foil for easy cleanup.
Step 2: Season the Chicken
- In a bowl, toss chicken thighs with olive oil, garlic powder, smoked paprika, thyme, salt, and pepper.
- Let them marinate for 10 minutes (if time allows) for deeper flavor.
Step 3: Chop & Toss Vegetables
- In another bowl, combine potatoes, bell pepper, zucchini, onion, and carrots with olive oil, salt, and oregano.
Step 4: Arrange on the Sheet Pan
- Spread vegetables in a single layer on the pan.
- Place chicken thighs skin-side up on top of the veggies.
Step 5: Roast to Perfection
- Bake for 35–40 minutes, until chicken reaches 165°F (74°C) internally and veggies are tender.
- For extra crispiness, broil for 2–3 minutes at the end.
Step 6: Garnish & Serve
- Sprinkle with fresh herbs and serve with lemon wedges for a bright finish.
Nutritional Information
| Per Serving (1 chicken thigh + veggies) | Amount |
|---|---|
| Calories | 380 kcal |
| Protein | 28g |
| Carbs | 25g |
| Fiber | 5g |
| Fat | 20g |
| Sugar | 6g |
Why It’s Healthy: High in protein, fiber, and vitamins A & C, this meal supports muscle growth, digestion, and immunity.
Healthier Alternatives for the Recipe
- Lower-Carb Option: Swap potatoes for cauliflower florets.
- Vegan Version: Use chickpeas or tofu instead of chicken.
- Less Fat: Remove chicken skin and use cooking spray instead of oil.
Serving Suggestions
- Pair with: A fresh side salad or garlic bread.
- Meal Prep: Stores well in the fridge for 3–4 days.
- For a Crowd: Double the recipe and use two sheet pans.
Common Mistakes to Avoid
❌ Overcrowding the Pan → Leads to steamed, not crispy food.
❌ Underseasoning → Always taste and adjust before roasting.
❌ Skipping the Broil Step → Missing out on golden, crispy skin.
Storing Tips for the Recipe
- Fridge: Store in an airtight container for up to 4 days.
- Freezer: Freeze (without herbs) for up to 3 months.
- Reheating: Warm in the oven at 350°F (175°C) for best texture.
Conclusion
This Sheet-Pan Roasted Chicken & Vegetables is a quick, healthy, and delicious dinner solution. With minimal prep and maximum flavor, it’s perfect for busy weeknights or meal prep.
Try it tonight and let us know how it turns out! Leave a comment, share your tweaks, or subscribe for more easy, tasty recipes.
FAQs
1. Can I use boneless chicken?
Yes, but reduce cooking time by 5–7 minutes to prevent dryness.
2. What other veggies work well?
Broccoli, Brussels sprouts, or butternut squash are great additions.
3. How do I prevent soggy vegetables?
Ensure they’re spread evenly and not piled up.
4. Can I make this ahead?
Yes! Prep ingredients and store separately, then roast when ready.
Pan‑Roasted Chicken and Vegetables
Equipment
- Baking Sheet (15×10×1‑inch)
- Large Bowl
- Measuring Spoons
- Serving Platter
Ingredients
Vegetables
- 2 lb red potatoes cut into 3/4‑inch pieces
- 1 large onion coarsely chopped
Chicken
- 6 bone‑in chicken thighs skin removed
Seasoning
- 2 tbsp olive oil
- 3 cloves garlic minced
- 1 tbsp fresh rosemary or 1/2 tsp dried, chopped
- 1 ¼ tsp salt divided
- ¾ tsp black pepper divided
- 6 cups baby spinach
- lemon wedges for serving (optional)
Instructions
- Preheat oven to 425°F.
- In a large bowl, toss potatoes, onion, olive oil, garlic, rosemary, 3/4 tsp salt and 1/2 tsp pepper. Spread on baking sheet.
- In small bowl, combine paprika (optional), remaining 1/2 tsp salt, 1/4 tsp pepper and rosemary. Rub over chicken thighs and nestle over vegetables.
- Roast for 35–40 min, until chicken registers 170–175°F and vegetables are tender, stirring potatoes halfway through.
- Remove chicken to serving platter. Scatter spinach over vegetables; roast additional 8–10 min until wilted.
- Toss vegetables and serve alongside chicken. Offer lemon wedges and extra rosemary if desired.