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!
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!
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:
- Sheet pan
- Pre-minced Garlic
- Onion Soup Mix (Or make your own)
Other recipes with chicken and veggies that you might enjoy:
- Baked Chicken and Avocado Bowls
- Easy Sesame Teriyaki Chicken Bowls (Meal Prep)
- Pollo Saltado (Chicken Stir Fry)
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Sheetpan Garlic Chicken & Veggies
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 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
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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greta says
hello. do you know how many calories in this meal? i made this for dinner this week, and it was soooo good!!
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.
John says
This is delicious, thank you for sharing! How much is in a serving?
karen coleman says
My husband say a serving is what you can fit on a plate>>>>>Men
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.
Rachael says
Hahaha thanks Terri! This actually made me chuckle! Hope your tomorrow is better.
Judy says
Terry, I so agree with you….it’s a wonderful recipe and thank you Rachel for sharing. ROFL, still laughing at Terry’s comment. Sometimes people just don’t think 🙂
Rachael says
You are so welcome. I was laughing too! Thanks ladies!
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
Rachael says
I am so glad you liked it. Thank you for taking the time to share.
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!
Molly says
Could you substitute onion soup mix for Italian dressing mix?
Rachael says
Definitely!
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?
Rachael says
Oh no! I hate when I do that. It is 400 degrees. Thanks
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.
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.
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.
kb says
Placing raw chicken on vegies and then cooking both isn’t a health problem?
Rachael says
Not if you cook everything to temperature.
Linda McLaughlin says
Would coconut oil be better than olive oil? It was just a thought.
Rachael says
You can definitely use coconut oil!
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.
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!
Cathy says
the video says 350F and the recipe says 400F I’m thinking 400 to get the veggies crisp .
Rachael says
Yes, 400. Sorry, the video has a typo. I did not notice it before.
Brittney says
Any suggestions on a substitute for the onion soup mix/ onions. (Not a fan of Italian dressing either)
Rachael says
You could simply use a mixture of herbs, garlic, and butter instead.
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?
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.