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sheet pan chicken and vegetables

Easy Sheet Pan Chicken and Vegetables

This sheet pan chicken and vegetables has made making a balanced meal so easy. It’s low on hands on time and has great flavor.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Main Course
Cuisine American
Servings 4
Calories 490 kcal

Equipment

Ingredients
  

  • olive oil spray or avocado oil spray
  • 1.5 lb boneless skinless chicken breast
  • 1 white onion
  • 2-3 carrots large whole carrots
  • 3 Cups Broccoli
  • Lawry’s Garlic salt + pepper to taste
  • optional: 2 Cups cooked rice or about 1 cup of uncooked rice

For the Sauce

  • 4 tablespoon butter salted
  • 1 large lemon just the juice
  • 2 tablespoon avocado oil see note
  • salt + pepper to taste
  • ½ Cup parmesan grated
  • 2 tablespoon honey
  • 3 teaspoon garlic fresh and minced
  • 1 teaspoon paprika
  • 1 teaspoon onion powder
  • ¼ teaspoon oregano
  • ¼ teaspoon crushed red papper flakes

Instructions
 

  • Preheat the oven to 450°
  • Gather everything you need. Cut the chicken into bite size pieces.
  • Make your sauce and get the chicken in there as soon as you can.
  • To make your sauce,
  • Melt your butter, then add in your garlic while it’s warm. Stir and add in your avocado oil, salt + pepper to taste, honey, parmesan, paprika, onion powder, oregano, and crushed red pepper flakes, and lemon juice. Mix well.
  • Cut broccoli into small bite size pieces, chop your carrots into very thin matchsticks, and slice your onion.
  • Layer everything onto a sheet pan, make the piece of the parchment paper that is going to hold the chicken into it’s own little parchment paper bowl by folding the edges so your sauce doesn’t spill out.
  • Spray the veggies with avocado oil and sprinkle on some black pepper, Lawry’s garlic salt, and some grated parmesan.
  • Bake at 450°F until the chicken reaches an internal temperature of at least 165°F This will depend on the size of your chicken but around 25-30 minutes

Notes

  • Your sauce will be very thick and chunky. Save a little bit of the sauce to drizzle over your assembled plate.
  • If you are serving this over rice, start cooking your rice when you pop your sheet pan in the oven. If you are using instant rice, wait until it’s closer to being done.
  • You can replace the avocado oil with olive oil.

Nutrition

Calories: 490kcalCarbohydrates: 20gProtein: 43gFat: 26gSaturated Fat: 11gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gTrans Fat: 0.5gCholesterol: 147mgSodium: 533mgPotassium: 1023mgFiber: 3gSugar: 13gVitamin A: 6254IUVitamin C: 66mgCalcium: 217mgIron: 2mg
Keyword 30 minute meal, easy dinner, healthy dinner, sheet pan dinner
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