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Sheet pan Garlic Chicken & Veggies

By Rachael | Published | Updated on

4.71 from 27 ratings
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Sheet-pan Garlic Chicken & Veggies

Simple, Sheet Pan Garlic Chicken and Veggies is delicious, healthy, and easy to make! This one pan meal is my go to on busy nights! The veggies stay crisp, but cooked, and the chicken is garlic-y and delicious!

One sheet pan garlic chicken, baked to perfection with tons of veggies for a delicious, satisfying meal

Why is this one of my favorite Go-To’s?

I am a huge fan of simple.

My life is chaotic and hectic most of the time, and despite trying to stay organized, and reduce the chaos, I haven’t quite found that balance yet. I don’t exercise enough. I sometimes snap at my kids.

We don’t always do the required reading or homework when we should. And dinner sometimes consists of a drive through and a kid’s meal because this mama can’t always do it all.

But with this Sheet Pan Garlic Chicken and Veggies in my back pocket, I am feeling a lot more capable.

After making these great Sheet Pan Flank Steak Fajitas and sharing them with you guys a few weeks back, they inspired me to keep going with the one sheet pan idea because frankly it is a blessing for me. I hate dishes. I don’t want a lot of clean up. And I don’t have time. But I want tasty meals and plenty of veggies.

Sheet Pan Garlic Chicken and Veggies is so easy I think even a child could help make it! Right? Which is why I put it on our meal plan on a night my kids are helping with dinner.

They are great carrot peelers. And the chicken is so tender and delicious they eat it right up. Plus, since they help cut, chop, wash, and peel the veggies, they are better about eating them. Although, they still won’t touch the Brussels sprouts.

The good news is the vegetables you put in this are completely up to you. However, you may need to adjust cooking time to make sure they are cooked through.

 

What are some other veggies combo’s I could use?

In this particular recipe, I opted for carrot, zucchini, asparagus, brussels sprouts, mushroom and garlic. If this seems like too many veggies for you, you could always cut down on the number of veggies, and just use more of two or three different types.

Here are some examples of some different vegetable combinations you could try:

  • Red onion, beet, sweet potato and squash for a more hearty flavor.
  • Cherry tomato, bell pepper, zucchini and green beans for a more crisp tartness.
  • Cauliflower, broccoli and cherry tomato to keep it nice and simple!

The potential is limitless with veggie combinations, so use your imagination, get creative, and be inspired!

garlic chicken in a pan

Tips for cooking chicken in the oven:

  • Let your oven pre-heat to 400 degrees F. If you don’t wait until your oven if fully heated, your chicken could turn out un-evenly cooked!
  • Lightly grease your sheet-pan so your veggies & chicken don’t stick.
  • Thoroughly toss your chicken in the bowl with olive oil and seasonings to ensure a nice and even coating.
  • Let your chicken and veggies bake in the oven for 30 minutes, or until the chicken reaches an internal temperature of 165 degrees F.

When you pull your sheet-pan dish out of the oven, allow your delicious meal to rest and cool for just a few minutes before serving!

Using as Meal Prep

Want to make this as meal prep? It is eazy peazy!

  • Simply bake according to directions, then divide it into containers.
  • I love to pair it with rice pilaf.
  • It keeps in the fridge for 3-4 days.

Tips for refrigeration and leftovers:

One of the biggest questions I get asked about meal prep is how long it stays good for. According to the USDA, cooked chicken, when properly stored, stays good for 3-4 days. So how do you properly store chicken?

  • Properly Handle: If you are cooking Italian Chicken Meal Prep recipe for meal prep, not to eat immediately, it is best to let it cool on the counter for a few minutes before refrigerating it. But don’t let it sit too long, or bacteria growth could be a real problem.
  • Refrigerate: Keeps 3-4 days in the fridge.
  • Store in Airtight Containers: I used Glad Containers, they are reusable, affordable, and I love them. But if you want to use glass containers or something else, feel free.

I hope you enjoy it as much as we did!

What I used for this recipe:

Other recipes with chicken and veggies that you might enjoy

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Sheetpan Garlic Chicken & Veggies

Garlic Sheet Pan Chicken and Vegetables are a quick dinner solution with lots of flavor.
4.71 from 27 votes
Print Pin Rate
Course: Chicken, Main Dish
Cuisine: American
Keyword: sheetpan garlic chicken, veggies
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 6 servings
Calories: 388kcal
Author: Rachael

Video

Equipment

Sheet Pan
Sheet Pan
Mixing Bowl Set
Mixing Bowl Set
Instant-Read Meat Thermometer
Instant-Read Meat Thermometer

Ingredients

  • 1/2 Tablespoon Dried chives
  • 1 teaspoon Kosher salt
  • 1 Tablespoon Onion powder
  • 1 teaspoon Black pepper
  • 2 pounds Boneless skinless chicken breasts cut into tenders
  • 1/2- 3/4 cup Extra virgin olive oil divided See note
  • 1 cup Asparagus spears cut in half
  • 1 cup Sliced carrots cut into sticks
  • 1 cup Sliced zucchini cut into spears
  • 1 cup Brussels sprouts halved
  • 1 cup Green beans
  • 1 cup Sliced white mushrooms
  • 3 Tablespoon Garlic minced
  • 1 ounce Onion soup mix

Instructions

  • Preheat oven to 400 degrees
  • In a small bowl, mix together dried chives, salt, onion powder, and black pepper
  • In a large bowl, add chicken, 1/4-1/2 cup olive oil, and seasoning mixture from above. Stir to coat well. Put in refrigerator for 15 minutes to let marinate
  • In a large bowl add prepared vegetables, 1/4 cup olive oil, minced garlic, and onion soup mix packet
  • Stir well.
  • Dump veggies on baking sheet, and spread out to form one layer.
  • Place chicken on top.
  • Bake at 400 degrees for 30 minutes or until chicken reaches internal temp of 165 degrees (cooking time will depend on how thick you cut your chicken).
  • Optional: Broil sheet pan with chicken and veggies on high for 2-3 minutes to brown and crisp up the edges a bit. Watch closely.
  • Enjoy!

Notes

Note 1: Feel free to reduce oil to lighten this up. You just want to make sure things are coated enough that the seasonings stick. If you reduce the oil too much, spray the pan with cooking spray so the food does not stick to the bottom while baking.
Note 2: Broil the pan at the end of baking time to get a few caramelized edges and brown up the exterior of the chicken. This can add flavor, but is not necessary!

Nutrition

Calories: 388kcal | Carbohydrates: 12g | Protein: 35g | Fat: 22g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 14g | Cholesterol: 97mg | Sodium: 967mg | Potassium: 940mg | Fiber: 3g | Sugar: 4g | Vitamin A: 4071IU | Vitamin C: 25mg | Calcium: 57mg | Iron: 2mg

Our recipe card software calculates these nutrition facts based on averages for the above ingredients, different brands, and quality of produce/meats may have different nutritional information, always calculate your own based on the specific products you use in order to achieve accurate macros for this recipe.

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Complete the meal

What to serve with garlic chicken and veggies

Pin to your CHICKEN board on Pinterest:

One pan is all you need to make this garlic and onion chicken and veggies.

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Comments

  4. Beth says

    I’m always looking for healthy recipes and this one is perfect! I’ve made this before and it was so yummy! Can’t wait to make this again!

    Reply

  5. Laurie says

    Confused as to why the Nutritional information, which I think is for one serving, within your recipe lists sodium at over 1200mg and then right below in another Nutrition Info box it states one serving has under 900 mg of sodium and twice the amount of protein?

    Reply

    • Rachael says

      My nutrition calculator is not always the most accurate, when I converted my recipes to this particular plugin some of them lost numbers like numbers of servings etc. So when in doubt I suggest using a calculator you trust, and I will continue to update my recipes as I can with accurate info. It also depends on the brands of the products you use.

      Reply

    • Maria says

      My thoughts about that would be from the onion soup packet, check the box it’s loaded with salt. I plan on making this, but I won’t add the extra salt and maybe a likes of the mix.

      Reply

  7. Erine says

    This is one of those recipes you can put on the meal plan week after week. Just mix the veggies up you use and you’ve got a whole new meal!

    Reply

    • Lydia says

      Great idea. Looks very simple and very healthy. I’m going to make it for sure plus is cold outside and turbión the oven makes it even more cozy – this is what I call comfort food!

      Reply

  9. Theresa Dimick says

    Ridiculously easy, simple and delicious. I threw it all together in under 10 minutes and served it over rice. I used yellow and green zucchini, mushrooms, carrots and asparagus. Perfect!

    Reply

  10. Lara says

    This was so easy and so good. I swapped some of the veggies based on my family’s preference. Used broccoli and red pepper slices. Will use a bit less salt next time but otherwise this is a keeper!

    Reply

  11. Laura says

    THIS WAS such a delicious and healthy dish! I forgot the Brussel sprouts and added a bit of Mrs. Dash table blend to the chicken for the marinade. I will be putting this recipe on the monthly rotation. Thanks!

    Reply

  12. Kathy says

    Am I missing something? My veggies were drowning in the juice from the chicken! It doesn’t say to cook the chicken first but that’s what I’m thinking needs to be done? I really wanted to love this and it was “ok” but not great, because the veggies were not roasted at all. I even drained off a lot of juice about halfway through the cooking time. The veggies were still downright soggy. 🙁 I will alter it and try again but right now I’m very disappointed. And the video is not accurate at all! Haha!

    Reply

  14. Samantha says

    Amazing! I will use this recipe with whatever veggies I’m in the mood for. I did it with peppers, broccoli and onions and it was truly wonderful. I could have eaten until I exploded, so so good!

    Reply

  16. Tracy says

    This is my new favorite go to recipe!!! My whole family loves it. We’ve made it several times and it turns out great every single time. I usually double it and do a little meal prep for the week as it stores well also. Thank you for sharing this delicious recipe.

    Reply

    • Rachael says

      Tracy, thanks for taking the time to let me know, I appreciate it. We love this recipe as well, and it is a regular at our house. So happy you are loving it.

      Reply

      • Trish says

        How can I turn off the incredibly annoying pop-up video ad that refuses be turned off? It’s putting me off that website in a big way.

      • Rachael says

        All of the videos should have an X in the corner. I will check with my ad company to make sure. Thanks for making me aware.

  18. Kristy says

    I made this on the grill. It turned out AMAZING!! First I grilled the chicken so it was fully cooked, then added it to the veggies and grilled them for 15 minutes at 400°

    Reply

  21. Elva Roberts says

    This recipe looks and sounds delicious. I love it but would like to fry the chicken in a frying pan so I may use less Olive oil. I know Olive Oil is healthy but I would not want to use that much. Thank you for sharing this recipe.

    Reply

    • Rachael says

      Elva,
      Definitely feel free to reduce the amount! It is still going to turn out great. And if you want to not use any, you could use a coconut oil, or a nonstick cooking spray!

      Reply

    • karen says

      I say change it any way you like. I added more garlic, added onion and forgot the green beans. I probably doubled the veggies and cut the oil by about a third. My husband and son (and I) LOVED it. SOOOO good. I wish I could leave a picture.

      Reply

  27. Victoria says

    My teenage son and I are currently making this for Sunday dinner for the family. It smells quite lovely in our house right now.

    Reply

  28. Sharlene says

    I just got back to work from maternity and have to pick up the kids from daycare etc and don’t get home until 5:30. I’m not the greatest cook but want to try this. My question is, can I prep in the morning (putting the oil on etc) and put in fridge until I get home and still cook at the same temperature for the same amount of time?

    Reply

    • Rachael says

      You can prep it early, but I don’t think I would put the oil and stuff on the veggies early, as this could make them soggy. Maybe just mix it up, and put it on the chicken early.

      Reply

  29. Brittney says

    Any suggestions on a substitute for the onion soup mix/ onions. (Not a fan of Italian dressing either)

    Reply

  32. Annette says

    Made this dish tonight and it was not good at all, veggies were mushy and chicken was bland – I followed recipe Exactly, My husband hated it and we ended up tossing out. Must not have been for us.

    Reply

    • Rachael says

      Sorry to hear that. I get great reviews on this one, and my family likes it. I hope you can find something that is more to your liking.

      Reply

  33. Nicola says

    Rachel,

    My husband and I love this. We eat it weekly. We cut the chicken up into nugget size and add an extra pack of the soup mix to it before we marinate it. It is a great recipe, thanks.

    Reply

  34. Sam says

    Hi there,
    I see the video says to preheat oven to 350 degrees, but the typed-out recipe says 400. Which is correct?

    Reply

  36. Marilyn says

    I love this recipe. I recently had to become gluten-free as well as having quite a few allergies including soybean and Canola oils, so I am always looking for new recipes within my restrictions. Just a note to those wanting to reduce or eliminate the olive oil. Why would you do that? Olive oil is one of the healthiest oils in the “good fats” family, which is what we should be eating. Any diet telling you NOT to use it…you should not be following!

    Reply

  37. Anna Huff says

    I have made it but adjusted veggies to my family’s like . Everyone loved it. Tonite I made just the veggies, truly love the veggies this way. Thank you for a yummmmmmmmy recipe

    Reply

  38. Terri says

    Rachel. Could you eat this for me. I am on a diet. People! Figure it out. It is not rocket science. Sorry just been a long day. Ignore this post.

    Reply

    • greta says

      i just googled the ingredients for calorie content, and it adds up to about 550 calories per serving. that was using 1/2 cup total for the olive oil.

      Reply

  42. Tammy says

    Dinner was a big hit… My family loved it and not much left for leftovers. I did brown the chicken for a couples minutes before placing it in the oven to seal in the flavor.

    Reply

    • Terri says

      Choose a vegetable and Google carb amount. Do it for all you use and then add together. Probably won’t be too high if you just use veggies. Potatoes, corn, peas are the highest amounts in veggie carbs.

      Reply

      • Patricia McCoy says

        Carrots are a little high in carbs. I would probably leave them out and add something else (like broccoli or cauliflower).

  45. br says

    came out pretty good! I replaced the Brussels sprouts with cubed sweet potato;s . Chicken was a little dry, think I should of marinated it longer. I also reduced the oil

    Reply

  48. margaret phouston says

    This looks so good covering both protein and vegetable requirement in weight reduction. Thank you for sharing this recipe. I will look forward for more to come.

    Reply

    • Brigitte says

      I did reduced the oil to a few table spoon
      Instead of onion mix i added: dry onions/garlic powder, sea salt and dried rosmary

      Hope it helps

      Brigitte

      Reply

  53. cindy says

    Rachael, could you please give me the calories per serving . I am losing weight and need to know this . Thank you , Cindy

    Reply

  55. EVE says

    YOU COULD SUBSTITUTE THE OLIVE OIL FOR LIQUEFIED COCONUT OIL, IT IS A HEALTHY FAT WITH THE MUCH NEEDED MEDIUM FATTY ACIDS THAT YOUR BODY CRAVES AND THE ADDED NUTRIENTS OF COCONUTS!

    Reply

  56. Amanda says

    I am such a newbie at this. Silly question, the green beans, from produce section? Not frozen right? Lol. Thanks!

    Reply

    • Rachael says

      Yes, correct. But feel free to swap out veggies for whatever you like, and you could try frozen, I just haven’t ever tried it so I can’t speak to how it would work.

      Reply

      • Connie says

        I have used frozen green beans, straight from the freezer, in a roasted vegetable dish (I think from the South Beach Diet) summer squash, zucchini, onion, red and yellow bell pepper, red onion, olive oil. It called for asparagus, but it was out of season and store was out of frozen, so I used frozen green beans and it came out great. Kids loved it.

    • Rachael says

      Yes, certainly, I just went in and put in some notes about how to lighten it. You can certainly cut the oil down significantly, just be sure to spray your pan with cooking spray so the food doesn’t stick to the bottom. You could reduce to as little as 1/4 cup and should still have good results.

      Reply

      • Renee says

        I just found out I’m diabetic and was wondering if you have any meals that you could send me recipes for

    • Mary says

      Leave out the onion soup mix.It just a salt packet with chemical flavors.Add onion,whole garlic cloves,low sodium chicken bouillon and thyme. Then add salt to taste.

      Reply

      • Courtney says

        Thank you!,onion soup mix is so toxic to me with the MSG fill of chemicals. I will try this but no bullion cubes, can’t do that either..msg is in that too. Anything else I can add that’s natural?

      • Cristy says

        There are recipes online to make your own version of dry onion soup mix msg free

      • Barb says

        I use no sodium bouillon powder by Herb Ox. MSG has a lot of sodium so I doubt there’s any in it. I’ll check next time I go by the kitchen but it should be free of it.

      • Kevin says

        Thanks for the amount of servings, but do you know the serving size. I am on WW and trying to calculate the points. Thanks in advance.

      • Karen says

        On Freestyle this should be Free! Except for oil. Divide total by # of servings of oil and count that on app. Great, easy recipe!

      • MaryAnn says

        Hi
        Great recipe! How much is a serving? My daughter is doing WW and usually chicken and veggies are free but the calories per serving are high, so not sure.
        Thank you
        MaryAnn

      • Rachael says

        I just divided it into 6 portions from the sheet pan. I did not measure exactly how much each were. You could adjust or use less oil if you want to cut the calories down. Thanks!

    • Marguerite says

      it says 6 servings but considering it’s 2 lbs of chicken + tons of vegetables, it could serve 7 or 8

      Reply

  60. Hazel Rosetti says

    This looks so yummy but I think our brown my chicken just a little bit and then put it in the pan with the vegs and on to the oven Yum

    Reply

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