This sheet pan dinner of Roasted Chicken Thighs and Summer Veggies comes together in about an hour and features some perfectly juicy chicken with crispy skin baked over the top of tender fresh veggies. Feed your family fast without giving up flavor or standing in the kitchen all evening!
What is a Sheet Pan Dinner?
If you’ve never heard of or tried cooking sheet pan dinners like this Roasted Chicken and Veggie one I’m sharing today you must. You’re not only missing out on the all the delicious options out there but these meals are a huge time saver!
You guys know how I love simple recipes, right? Well, if you don’t know that about me , then let me tell you, as a full time working and home school mom, meals that are super easy and delicious are must.
There is no way I want to work all day then have to slave in the kitchen for hours. Instead I love being able to throw dinner into the oven or sometimes the Instant Pot and spend that extra time with my family!
I’m sure I am not the only one that appreciates less time in the kitchen, right? Working mom or not, who’s got time for that?
The best part of these sheet pan meals is that it is a one-pot meal that is switched to a large sheet pan! How great is it that your protein and sides all cook at the same time, freeing you up to do other things?
Its no wonder these sheet pan meals are all the rage these days! Who wouldn’t love a way to get great food on the table fast while saving time and making clean-up easier. Bonus…no special equipment or hard to find ingredients needed!
I know I heard a few shouts of joy when I mentioned less clean up!
Roasting Perfect Chicken
Roasting meats can be so simple and it creates such flavorful proteins when done correctly. When meat is roasted to perfection it is still tender and juicy with an outer appearance of a beautifully golden brown color.
Of course if not done correctly, the meat like the chicken thighs can be dry and tough. Hmm, I don’t know about you but I do not like dry chicken or chicken that doesn’t have an extra crispy skin.
In this section of the recipe post I wanted to share some tips to help you end up with the fantastically roasted chicken thighs. Each of these simple steps can help ensure that your family will enjoy juicy chicken with the crispy skin when you make this sheet pan meal.
Tips to Follow:
- Having the oven temperature at a higher degree will help with crisping the skin and baking proteins quickly without drying out the meat. Using oven temps like 425-450°F work amazingly well for this recipe.
- Want easier clean up? You can line your baking sheet with parchment paper or foil.
- Another key to crispy skin is to make sure the meat is completely dry. To ensure there is no extra water or moisture on your chicken you can gently dab each piece of chicken dry with a paper towel. Yes, it is an extra step, but trust me it makes a difference.
- When you like to add a little extra flavor or if you want your spices to stick better to the chicken you can lightly brush some olive or avocado oil on the chicken skin. But don’t over do it.
- Place your sheet pan on the bottom rack of your oven for the first 30 minutes then rotate it to the top rack the last 15 minutes to finish off the crispy skin.
- Make sure your chicken is safe for consumption by cooking it until it reaches 165°F internally. For this step having a meat thermometer like this one is super handy!
Choosing Ingredients for Your Sheet Pan Dinners
We could go on and on about all the possibilities, but in the end the choice of ingredients will just depend on the type of meal you are aiming for. You’ll just need a protein and some veggies so let’s look into some!
Looking for low carb options? Simply choose a higher fat protein like chicken thighs or legs. These proteins pair well with summer squash, radishes, onions, peppers, broccoli, asparagus, eggplant, or cauliflower.
For meals with more carbs but lighter on the fats you’ll need to look at options like chicken breasts, fish, shrimp or very lean ground beef for your proteins. Those lean proteins would pair well with sweet potatoes, butternut squash, or carrots.
Let’s stop there but I’ll share some more sheet pan recipes in the next section below. Please scroll down little to see those before getting to the recipe card. You will need only one simple tool, a big sheet pan like this one, for baking and that’s it!
Like I mentioned, if you haven’t tried these types of recipes you need to start tonight!
Want More Delicious Sheet Pan Meals to Try?
Did you love my Roasted Chicken and Veggie Sheet Pan recipe then check out these sheet pan recipes too!
All these recipes are low carb and THM “S” if you follow Trim Healthy Mama! Let me know if you try my sheet pan meal and which of these from my friends you’ve tried in the comments!
Bacon Wrapped Chicken Sheet Pan Meal, My Montana Kitchen
Chicken Asparagus Sheet Pan Meal, Joy Filled Eats
Sheet Pan Chicken Fajitas, Briana Thomas
Keto Sheet PanHibachi Beef & Vegetables, I Breath I’m Hungry
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Perfectly roasted chicken thighs paired with a mixture of fresh summer veggies come together in the recipe for a simple yet delicious one pan meal that will be the perfect dinner any night of the week.
- 6 chicken thighs, skin on
- 3 large yellow squash
- 1 pound asparagus
- 1 medium red bell pepper
- 1 medium onion
- 1 1/2 Tablespoons coconut oil, melted
- 1 1/2 teaspoons garlic powder
- 1 1/2 teaspoons onion powder
- 1 teaspoon finely chopped rosemary
- 1 teaspoon salt
- 1/4 teaspoon black pepper
- To begin chop all of the veggies into bite sized pieces, or to the size you prefer add them to large bowl.
- Next remove your chicken thighs from the packaging and pat them dry. Note: if you prefer to wash your chicken then do that now and then pat dry.
- Mix all of the spices and salt together in a small bowl and sprinkle half of the mixture over both sides of the chicken thighs.
- Last before assembling your sheet pan meal add the melted coconut oil to the bow of chopped veggies and add the remaining half of the spices. Toss well until all the veggies are coated.
- To build your Roasted Chicken and Veggie Sheet Pan meal add all the veggies to a large sheet pan and spread them out evenly.
- Lay the 6 chicken thighs over the top of the veggies and place them on the bottom rack in a preheated 450 degree oven.
- Bake for 30 minutes before moving the sheet pan to the top rack in the oven and baking for the last 15 minutes.
- Note: Chicken thighs need to reach a temperature of 165 degrees to be safe. I suggest using a meat thermometer to ensure the proper temp is reached.
- When the thighs have reached the correct temperature remove them from the oven and serve hot.
This Roasted Chicken and Veggie Sheet pan serves 4 people if allowing 2 thighs per person. If feeding less or meal prepping for the week this meal keeps well in the fridge for up to 3 days and will make a great lunch.
I am a southern girl through and through that loves to laugh, cook, read and spend time with family. My passions outside of home schooling my son are ministering to those in need and creating art in the kitchen! Every day is an adventure in our little house and I wouldn’t trade it or the chance to share here with you for anything!