Sheet pan chicken and veggies is the ultimate meal prep dinner and it’s made on one pan!
Chicken thighs are roasted with lightly seasoned veggies until the meat is tender and juicy and the vegetables are caramelized.
The result is an all in one meal that is low carb and packed full of flavor!
Easy One Pan Meal!
- Sheet Pan chicken thighs and veggies is a prep-it, set-it, and forget-it meal that saves time and cleanup!
- Make sheet pan chicken and vegetables in advance for batch cooking.
- Mix and match your favorite veggies fresh from the garden, or use what’s in season.
Low Carb Ingredients
Chicken – Chicken thighs are extra juicy and are a great choice for extended roasting. Bone-in chicken breasts and boneless breasts can be used, just refer to the cooking times in the recipe.
Vegetables – Cut veggie pieces bite-sized so a little gets on every fork full! In a pinch for time? Grab a couple of bags of frozen mixed veggies, no need to thaw before using – just add a few minutes to the bake time.
Seasoning – Use a store-bought seasoning or make it yourself with ingredients likely already in the spice cabinet! Or make this easy garlic herb seasoning. A drizzle of balsamic vinegar over the chicken and veggies before roasting will create a light glaze as well as add flavor to the juices.
Variations – Anything goes as long as it’s low carb! Sliced mushrooms, brussels sprouts, asparagus, broccoli florets, or green beans add more to the mix! Toss in some sliced Kalamata olives and lemon slices for a Greek twist, if desired. Add a few cloves of fresh garlic to roast alongside the other ingredients and then mash it with some of the juices to make a deliciously savory spread!
How to Make Sheet Pan Chicken and Veggies
Prep it, set it, and forget it! Sheet pan dinners save on time and clean up.
- Season cauliflower and roast it with the chicken for 22 minutes (as per the recipe below).
- Combine the remaining ingredients in a bowl and add to the sheet pan.
- Continue cooking until the chicken reaches 165°F and the veggies are lightly caramelized.
Tips and Tricks!
- Use a large sheet pan or two smaller sheet pans so the ingredients have lots of space to caramelize.
- Line the pan with parchment for easy clean-up.
- Garnish veggies with a sprinkle of parmesan or fresh parsley before baking.
- Place veggies under the broiler for a tasty charred flavor, if desired.
What to do with Leftovers?
Leftover sheet pan chicken and veggies are excellent in roasted veggie salads, stir-fries, or for energizing workday lunches and can be stored in an airtight container in the refrigerator for up to 4 days. Freeze leftovers in single portions in zippered bags for up to 2 months and thaw in the refrigerator before reheating.
Low Carb Chicken & Vegetable Recipes
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Sheet Pan Chicken and Veggies
Equipment
Ingredients
- 1 small head of cauliflower cut into florets
- ½ red onion cut into ½-inch wedges
- 3 cloves garlic minced
- 3 tablespoons olive oil divided
- 1¼ teaspoons salt divided
- ¼ teaspoon black pepper
- 2 pounds bone-in chicken thighs
- 2 teaspoons herb and garlic seasoning
- 1 red bell pepper cut in 1-inch pieces
- 1 medium zucchini cut in half moons
- ½ teaspoon dried basil
Instructions
- Preheat oven to 425℉. Line a sheet pan with foil.
- In a medium bowl, combine cauliflower, onion, garlic, 1 tablespoon olive oil, 1 teaspoon salt & pepper. Toss well to coat.
- Add the cauliflower mixture to the baking sheet and nestle chicken pieces, skin side up, between the cauliflower. Lightly brush the chicken skin with 1 tablespoon of olive oil and season with herb and garlic seasoning. Roast for 22 minutes.
- In the same bowl, combine the red pepper, zucchini, remaining 1 tablespoon of olive oil, basil and ¼ teaspoon salt. Add the vegetables to the pan and continue roasting for 15 to 18 minutes or until the cauliflower is tender and the chicken reaches 165℉.
- Remove chicken from the pan and use a spatula to stir vegetables in the juices on the pan. Serve immediately.
Notes
- Bone-in chicken thighs need about 35 minutes cooking time
- Bone-in chicken breasts need about 40 minutes cooking time (they’re larger) so start the chicken about 10 minutes before adding the vegetables to the pan.
- Boneless breasts only need 20-22 minutes so they should be added to the sheet pan later.
Nutrition Information
Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.
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