Hi, Friends! I’m Ashley from Sweetpea Lifestyle where good food gathers people to create life around the table. I love sharing how you can effortlessly entertain the people in your own home. I’m from Asheville, NC and I enjoy wining and dining around my great city! Let me dive in and give you a quick overview of what this chicken sheet pan dinner entails. On a pan, you’ll add whatever fresh vegetables you have on hand, toss them in some olive oil, and then add some salt and pepper. Add enough chicken thighs to feed your family and then pop the whole one pan meal into the oven and bake until roasted perfection. So simple! Sheet pan meals are just the best!
🛒 Ingredients You’ll Need
Thighs roasted in the oven are my favorite meat to use in this sheet pan chicken meal. When it comes to carrots, I like to use the colorful ones, mostly for the taste but also for the different nutritional value. Check out the details here in this article on the history of carrots and their color. I use orange carrots because they contain beta carotene. The purple carrots have a ton of antioxidants.
📋 Step-by-Step Recipe Instructions
Marinade
This recipe begins with a super-easy marinade. Combine the extra-virgin olive oil and balsamic vinegar with the onion powder, garlic powder, oregano, salt, and black pepper. Add all of these ingredients to a container with a lid. Whisk it up! It takes a little bit and vigor, but make sure all the ingredients are combined well. Add the boneless, skinless thighs to the well-mixed marinade. Smoosh it around, and ensure all sides are coated well. Put the lid on the container, and place it in the fridge. Expert Tip: It needs to marinate for a minimum of two hours, but overnight is best.
Preparing the Veggies
Now, let’s talk about the vegetables in this sheet pan chicken and veggies meal. Chop the fresh veggies into bite-size pieces. Here, I’m using cauliflower, broccoli, onions, and colorful carrots. Drizzle a few tablespoons of extra-virgin olive oil onto a half pan. Then, add the vegetables on top of the olive oil. From there, toss the vegetables around in the olive oil, making sure each one is well coated. Generously sprinkle salt and pepper on top.
Roasting Chicken and Vegetables
Now, it’s time to get out the chicken that has been marinating. Using your hands, or a pair of tongs, nestle each piece onto the pan. There’s no need to worry about if the chicken is on top of the veggies – just add them in! Place the pan into a 425˚pre-heated oven and roast for 20-25 minutes, or until the chicken’s internal temperature is 165˚. Once done, you are ready to eat!
Mix up the protein - roasted chicken thighs are great in this sheet pan dinner, but you can use breasts, pork chops, or even salmon fillets.Vegetables - I use this recipe to help me clean out the fridge! Feel free to use whatever vegetables you have on hand.Versatility - Because of the flexibility you have with meat and vegetables, I love turning this one into a one pan chicken breast and potatoes meal!Flavored olive oil and balsamic vinegar - regular balsamic vinegar is great in this recipe, but I also love using a flavored balsamic vinegar and olive oil. They highly enhance the flavor!Line the pan - to make clean up easier, line the pan with aluminum foil or parchment paper.Meal prep - sheet pan dinners are PERFECT for meal-prepping, especially if you are living the low carb lifestyle. If you’re on the keto diet, this works too. On Sunday evening, make a couple of pans of this recipe, divide into containers, and your lunches are ready when you need them!
📖 Need More Meal Prep Recipes Ideas?
Sheet pan recipes come in handy when doing meal prep. This Low Carb Veggie Stir Fry Sheet Pan Supper is another excellent choice if you’re looking for one pan healthy meals. My Ranch-Grilled Meal Prep Chicken is a two-ingredient marinade that is full of flavor and makes the juiciest chicken! Other sheet pan dinner ideas you should try is this One Pan Smoked Sausage and Vegetables and my Veggie Stir Fry Sheet Pan Supper! If meal prepping is new to you or a bit overwhelming, then check out my article here for How to Low Carb Meal Plan & Prep. Update Notes: This post was originally published in April 2016, but was re-published with updated step-by-step instructions, pictures and tips in August 2020.
Facebook Twitter Instagram YouTube Pinterest
