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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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!
Melissa says
Great dinner we make this all the time! Thank you so much!
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?
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.
Kim says
My family loves this dish, we eat this often