If you’re looking for a quick, nutritious, and flavor-packed meal, this Sheet Pan Chicken and Vegetables recipe is the answer! With just one pan and minimal prep, you’ll have a perfectly seasoned, juicy chicken paired with roasted, caramelized vegetables. This meal is keto-friendly, low-carb, gluten-free, and high in protein, making it a perfect choice for a balanced diet.
Why You’ll Love This Recipe
- One-Pan Convenience: Easy cleanup with minimal dishes.
- Healthy & Nutritious: Packed with lean protein and fiber-rich veggies.
- Customizable: Swap veggies based on what you have.
- Meal Prep Friendly: Great for batch cooking.
- Keto & Low-Carb Option: Can be adapted for different diets.
Ingredients Breakdown
- 4 bone-in, skin-on chicken thighs (or boneless, skinless)
- 2 tablespoons olive oil
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- 2 cups broccoli florets
- 1 cup bell peppers, sliced
- 1 cup zucchini, sliced
- 1 cup cherry tomatoes, halved
- 1/2 red onion, sliced
- 1 tablespoon balsamic vinegar (optional, for extra flavor)
Substitutions & Variations:
- Swap chicken thighs for chicken breasts (adjust cook time accordingly).
- Use asparagus, carrots, or Brussels sprouts instead of zucchini.
- Add Parmesan cheese for extra flavor.
Step-by-Step Instructions
- Preheat & Prep: Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper.
- Season the Chicken: In a small bowl, mix salt, pepper, garlic powder, paprika, oregano, and thyme. Rub seasoning over the chicken.
- Prepare Vegetables: Toss broccoli, bell peppers, zucchini, cherry tomatoes, and onion with olive oil and balsamic vinegar. Spread evenly on the baking sheet.
- Arrange & Bake: Place the chicken on top of the vegetables. Roast for 25-30 minutes, or until the chicken reaches an internal temperature of 165°F (75°C).
- Broil for Crispiness: For crispy chicken skin, broil for 2-3 minutes at the end.
- Serve & Enjoy: Let rest for 5 minutes before serving.
Storage & Meal Prep Tips:
- Refrigerate: Store leftovers in an airtight container for up to 4 days.
- Freeze: Freeze portions for up to 3 months.
- Reheat: Warm in the oven at 375°F (190°C) for 10 minutes or microwave in short bursts.
Nutrition & Dietary Info (Per Serving)
- Calories: 320
- Protein: 30g
- Fat: 18g
- Carbs: 8g
- Fiber: 3g
- Net Carbs: 5g
Serving Suggestions & Topping Ideas
- Serve with cauliflower rice or quinoa for a complete meal.
- Drizzle with garlic butter sauce for extra flavor.
- Add a side of avocado slices or a light yogurt dressing.
- Sprinkle with Parmesan cheese for a cheesy touch.
FAQs
Can I use frozen vegetables?
Yes! Just increase baking time by 5-7 minutes and avoid watery veggies like zucchini.
How do I prevent soggy vegetables?
Spread them in a single layer and don’t overcrowd the pan.
Can I make this ahead for meal prep?
Absolutely! Store in containers and reheat as needed.
What’s the best way to reheat for crispiness?
Reheat in an oven or air fryer instead of the microwave.
