↑

Easy Peasy Meals

Easy Recipes, Slow Cooker Meals, Meal Planning & Meal Prep

Home » Main Dish » Chicken » Sheet pan Garlic Chicken & Veggies
This post may contain affiliate links. See my Full Disclosure for further details.

Sheet pan Garlic Chicken & Veggies

By Rachael | Updated on

Jump to Recipe Pin Recipe

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 garlick-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:

Are you looking for an easy weeknight dinner solution?

Try the Eazy Peazy Mealz Recipe Binder: Get a printable version of all our favorite recipes in one convenient e-book for only $5!
 Plus, you’ll get so much more, from conversion charts and tips, to meal planning worksheets and shopping lists. 200 + pages to make your weeknights easier.
⇒ ⇒ Get it here ⇐ ⇐

Sheetpan Garlic Chicken & Veggies

Garlic Sheet Pan Chicken and Vegetables are a quick dinner solution with lots of flavor.
4.07 from 62 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: 253kcal
Author: Rachael

Ingredients

  • 1/2 Tablespoon dried chives
  • 1 teaspoon salt
  • 1 Tablespoon onion powder
  • 1 teaspoon black pepper
  • 2 pounds chicken 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 brussel sprouts halved
  • 1 cup green beans
  • 1 cup sliced white mushrooms
  • 3 Tablespoon minced garlic
  • 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!

Video

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: 253kcal | Carbohydrates: 12g | Protein: 17g | Fat: 16g | Saturated Fat: 4g | Cholesterol: 54mg | Sodium: 842mg | Potassium: 513mg | Fiber: 3g | Sugar: 4g | Vitamin A: 4124IU | Vitamin C: 24mg | Calcium: 55mg | 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.

Tried this recipe?Mention @ezpzmealz or tag #ezpzmealz!
Want to use this recipe in a meal plan?Try PrePear, my FREE Meal Planning App that allows you to save your recipes, plan meals, shop for groceries, and cook simply in one place. Join Here!

Pin to your CHICKEN board on Pinterest:

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

Reader Interactions

Comments

  1. 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

      • 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

    • 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.

  5. 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.

  6. 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

  8. 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

    • 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

  13. 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

  16. 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

    • 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).

  19. 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
4.07 from 62 votes (35 ratings without comment)

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Free Kitchen Binder eBook

Let's Do This!

Let's Work Together

Hi, I'm Rachael, and I am obsessed with sharing quality products and solid recipes. I can work with you to develop, test and create original recipes and content using YOUR products, and share it across Eazy Peazy Mealz blog and social channels, reaching thousands of dedicated readers.

Let's Do This