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This one-pan wonder is a game-changer for dinner. The perfectly cooked, juicy chicken thighs, and tender veggies in this Sheet Pan Chicken and Vegetables recipe are satisfying every time! It’s a gluten-free, dairy-free, and Whole30 dinner for all to enjoy.
This post was originally published December 28, 2018; Updated January 25, 2023.
Roasted Chicken and Veggies on a sheet pan
Need to turn dinnertime around? If this end-of-day meal leaves you tired, stressed, and disappointed, then let us introduce a game-changer to your table with one pan chicken and veggies! The perfect combination, this easy dish results in perfectly crisp vegetables and well-seasoned, juicy chicken that comes together on a single pan. Even better, it only takes 15 minutes to get everything ready for the oven. Then, you can sit back with and relax while your dinner bakes to golden brown perfection and comes out of the oven steaming hot. Ahhhh! Doesn’t that sound nice?
Yes, We Have a Cookbook!
The Real Food Table includes more than 100 easy and delicious mostly gluten-free, grain-free, and dairy-free recipes for every day.
Recipe Highlight: Sheet Pan Chicken and Vegetables
This simple sheet pan chicken and vegetables dinner is hard not to love. Here are a few reasons why it has been one of our go-to recipes for years:
- It’s ready in under an hour. From start to finish, this entire dish is pretty hands-off and takes about 50 minutes to make so you can get in and out of the kitchen fast.
- You can customize it. Easily mix and match your favorite veggies and seasonings to make this recipe your own.
- It’s great for meal prep. One batch yields 4 servings and stores well for quick meals throughout the week. It’s also super easy to double if you want to feed a crowd!
- Nutritious and delicious. High-protein, and loaded with nutrients and fiber, it’s guaranteed to satisfy your tastebuds and keep you feeling full!
Ingredients to Make Roasted Chicken and Veggies
Here’s what you’ll need to make this pleasing well-balanced dinner tonight:
- bone-in, skin-on chicken thighs – you can substitute skin-on chicken legs or boneless, skinless chicken thighs. We don’t recommend chicken breast, as they will become dry during the time it takes for the vegetables to roast
- carrots – use rainbow carrots for a pretty look, or try parsnips or turnips
- green beans – broccoli and asparagus are great stand-ins for green beans
- baby red potatoes – you can substitute cubed sweet potatoes or baby yellow potatoes
- red onion – you can use a shallot or yellow onion
- fresh rosemary – or you can sub 1 teaspoon dried rosemary for the 1 tablespoon fresh
- fresh thyme – you can sub 1 teaspoon dried thyme for the 1 tablespoon fresh
- avocado oil or olive oil – if you’re using boneless, skinless chicken thighs, you’ll need twice as much (1 tablespoon) oil
- salt and black pepper
Ingredient Spotlight: Chicken Thighs
Sometimes given a bad reputation, chicken thighs can be included as part of a healthy diet and are a staple in our meal prep line-up with recipes like Crockpot Hawaiian Chicken and Sheet Pan Chipotle Chicken Thighs with Broccoli. Consuming chicken with the bones and skin makes for extra flavorful recipes and also:
- Provides more collagen and amino acids
- Enhances vitamin and mineral absorption
- Adds extra omega-3 and omega-6 fatty acids
- Helps reduce costs with budget-friendly poultry
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How To Make Sheet Pan Chicken and Vegetables
You’ll how easily this one pan chicken and veggies recipe comes together! Here’s what to do:
- Prepare the veggies: Toss the chopped vegetables with herbs and oil directly on a parchment paper-lined baking sheet. No need to dirty up another dish!
- Add the chicken: Arrange the chicken thighs on top of the vegetables, and season the ingredients with salt and pepper.
- Bake the chicken and veggies: Place the sheet pan in the oven. Bake until the vegetables are tender and the chicken is cooked through, tossing once or twice in the process.
For the complete directions and ingredient amounts, scroll down to the recipe card below. All of our recipes include the nutrition analysis, listing calories, protein, carbohydrates, fiber, sugar, sodium, and more per serving.
For the complete directions, ingredient amounts, and nutrition analysis that lists calories, protein, carbohydrates, fiber, sugar, sodium per serving, scroll down to the recipe card below.
Our Favorite Sheet Pan Set
We all love our set of NordicWare aluminum sheet pans for making sheet pan recipes like this one, as well as baked goods. NordicWare is 100% made in USA in Minneapolis, Minnesota (we love that, being from the Midwest ourselves) and because they’re sturdy (foods don’t burn easily on them) and made from pure, uncoated natural aluminum (aka, easy to clean!)
Tip!
The Best Veggies For Sheet Pan Cooking
There are many vegetables that are perfectly suitable for oven roasting. You want to use vegetables that are dense and will become caramelized during the dry circulating heat of the oven cooking. Here are our favorite vegetables for roasting on a sheet pan.
- baby red and yellow potatoes
- sweet potatoes
- broccoli
- cauliflower
- Brussels sprouts
- asparagus
- carrots
- green beans
- bell peppers
- cabbage
- onions
Frequently Asked Questions
How do you cook chicken in the oven so it doesn’t dry out?
The best way to prevent your chicken from drying out is to bake it at a high heat, which is why we bake this sheet pan chicken and veggies recipe at 425ºF.
Do you cover chicken while it bakes?
No, leaving the chicken uncovered is what results in crisp, delicious skin.
How do you know when chicken thighs are done?
You’ll know your chicken thighs are done cooking when an instant-read thermometer can be inserted into the meat and reads 165º F.
Our Favorite Sheet Pan Set
We all love our set of NordicWare aluminum sheet pans for making sheet pan recipes like this one, as well as baked goods. NordicWare is 100% made in USA in Minneapolis, Minnesota (we love that, being from the Midwest ourselves) and because they’re sturdy (foods don’t burn easily on them) and made from pure, uncoated natural aluminum (aka, easy to clean!)
Can You Make Roasted Chicken And Veggies Ahead of Time?
This easy sheet pan chicken and vegetables recipe is a winner for both busy weeknights or slower weekends. To really speed things up, you can pre-cut the vegetables and store them in a covered container in the fridge until you’re ready to toss them on the pan with a little olive oil and herbs. Then, the night of, all you need to do is add the chicken thighs, sprinkle with salt and pepper, and into the preheated oven it goes.
How to Store Leftovers
Once fully cooled, this sheet pan chicken and vegetables recipe can be transferred to an airtight container and stored in the refrigerator for up to 4 days. Or, for a longer-lasting option, keep it in the freezer for up to 3 months.
Our Favorite Meal-Prep Containers
These are our favorite meal-prep containers that we’ve been using for many years to pack away lunches and dinners that are ready to go. We love the airtight glass storage that is freezer-, microwave-, and dishwasher-safe and has lock-in-place lids. They sell out often, so snag an 8-pack set for yourself when they’re available!
How to Reheat
When you’re ready to eat, let leftovers thaw in the fridge overnight. Then, reheat leftovers in the microwave or in a skillet on the stovetop. Or, add them back to a greased baking sheet, and pop them in the oven at 350º F until they’re heated through.
When to Make Sheet Pan Chicken and Veggies
We love to make this sheet pan chicken and vegetables recipe on busy weeknights! Ready in minutes, it’s a lifesaver when you need to get dinner on the table fast. It’s also a great recipe to add to your meal prep lineup and is a great option for feeding a crowd. Whether you’re in charge of the kids’ post-practice feast or a family potluck, it always hits the spot.
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Ingredients
- 1½–2 lbs. bone-in, skin-on chicken thighs (May substitute 1 lb. boneless, skinless chicken thighs)
- 12 oz whole carrots (~6–8 medium), cut into carrot sticks
- 12 oz green beans (~2 large handfuls), washed and trimmed
- 12 oz baby red potatoes, halved or quartered (may sub cubed sweet potatoes)
- 1 medium red onion, cut into wedges
- 3–4 garlic cloves, minced
- 1 tablespoon fresh rosemary (or 1 teaspoon dried rosemary)
- 2 teaspoons fresh thyme (or ¾ teaspoon dried thyme)
- ½ tablespoon olive oil or avocado oil* (Use 1 tablespoon oil if using boneless/skinless chicken thighs)
- ½ teaspoon fine salt
- ½ teaspoon black pepper
- Preheat the oven to 425ºF. Line a large rimmed, baking sheet with parchment paper.
- Toss the chopped vegetables and herbs with oil directly on the baking sheet.
- Place chicken thighs on top of the vegetables.
- Season chicken and veggies with salt and pepper.
- Bake until the chicken is cooked through and the baby potatoes are tender, about 30-35 minutes. Toss and turn the vegetables once or twice during cooking.
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Nutrition Information
- Serving Size: 1/4 of the recipe
- Calories: 370
- Fat: 16 g
- (Sat Fat: 6 g)
- Sodium: 280 mg
- Carbohydrate: 33 g
- (Fiber: 8 g
- Sugar: 8 g)
- Protein: 26 g
Dietary
© The Real Food Dietitians
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Photo Credit: The photos in this blog post were taken by Jess of Plays Well with Butter.
All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish this recipe, please rewrite the recipe in your own unique words and link back to the source recipe here on The Real Food Dietitians. Thank you!
