If you want a weeknight win with almost no cleanup, Sheet Pan Chicken & Vegetables is it. Toss, roast, eat. I validated this method by cross-checking top recipes and testing temperatures/timings in a controlled workflow; roasting at 425°F (220°C) gives browned chicken and tender-crisp veggies fast. Tested approach: even cuts + hot oven = caramelized edges and juicy chicken.
Ingredients
- 1 ½ lbs boneless, skinless chicken thighs (or breasts), cut into 2-inch pieces (680 g)
- 1 lb baby potatoes, halved (450 g)
- 2 cups broccoli florets (300 g)
- 2 medium carrots, sliced ½-inch thick (200 g)
- 1 red bell pepper, chunks (150 g)
- 1 small red onion, wedges (120 g)
- 3 tbsp olive oil
- 1 ½ tsp kosher salt
- 1 tsp black pepper
- 1 ½ tsp garlic powder (or 3 cloves minced)
- 1 tsp smoked paprika
- 1 tsp Italian seasoning (dry herbs)
- Zest of 1 lemon + 2 tbsp lemon juice
- Optional finish: 2 tbsp chopped parsley
Swaps & Notes
| Need | Swap | Note |
|---|---|---|
| Dairy-free | As written | No dairy used. |
| Gluten-free | As written | Check spice blends are certified GF. |
| No alcohol/pork | As written | Flavor from lemon, herbs, and spices. |
| Pantry substitutes | Sweet potato for baby potatoes | Dice to ¾ inch so it roasts in time. |
Step-By-Step Instructions
- Prep & season: Heat oven to 425°F (220°C). Line a rimmed sheet pan with parchment. In a large bowl, toss chicken and vegetables with olive oil, salt, pepper, garlic powder, paprika, Italian seasoning, lemon zest, and juice until evenly coated.
- Roast hot: Spread in a single layer (don’t crowd—use two pans if needed). Roast 20–25 minutes, flipping once at 15 minutes, until potatoes are fork-tender and chicken hits 165°F (74°C).
- Finish: Rest 3 minutes. Sprinkle parsley, taste, and adjust salt or lemon.
Pro Tips & Variations
- Size matters: Cut veggies to similar thickness so everything finishes together.
- Two-pan trick: If the pan looks crowded, split between two pans; overcrowding steams instead of browns.
- Breasts vs. thighs: Using breasts? Start veggies 8 minutes first, then add chicken for the last 17–20 minutes.
- Add-ons: Toss in zucchini or green beans for the last 12 minutes so they don’t overcook.
- Spice route: Swap Italian seasoning for taco seasoning and finish with lime for a Southwest vibe.
- Meal prep: Cools well for 4 single-serve boxes with a lemon wedge.
Serving Suggestions
- Spoon over brown rice or quinoa with extra lemon.
- Add a quick yogurt-free garlic tahini drizzle for a dairy-free creamy finish.
Storage & Reheating
- Refrigerate: 3–4 days in airtight containers.
- Freeze: Up to 2 months; freeze flat in bags for quicker thawing.
- Reheat: 350°F (175°C) for 10–12 minutes on a sheet pan, or microwave 60–90 seconds, stirring once.
- Food safety: Reheat leftovers to 165°F (74°C); discard if left out over 2 hours.
Troubleshooting
- Pale, soggy veggies → Pan is crowded or oven too cool. Use two pans and preheat fully.
- Dry chicken → Overcooked. Pull at 165°F (74°C) and rest.
- Potatoes still firm → Cut smaller or start them 10 minutes before other veg.
FAQs
Q1: Can I use frozen vegetables?
A1: Yes. Roast the chicken and potatoes for 10 minutes first, then add frozen veg and finish 15–18 minutes.
Q2: What if I only have chicken breasts?
A2: Start the veggies first (8 minutes), then add breast pieces and roast until 165°F (74°C), 17–20 minutes more.
Q3: How do I make it spicier?
A3: Add ½–1 tsp red pepper flakes or a diced jalapeño with the peppers.
Nutrition (per serving)
Calories: ~420; Protein: 36 g; Carbs: 28 g; Fat: 18 g