Sheet-Pan Chicken and Roasted Squash
Tender chicken pieces, sweet butternut squash, and earthy Brussels sprouts are roasted together on a single pan for a flavorful, easy-to-clean meal. A perfect weeknight dinner that's both hearty and healthy, with a focus on herbal seasonings instead of salt.
For 4 servings
4 steps.
- 1
Step 1
- a.Preheat the oven and prepare the pan
- b.Preheat your oven to 400°F (200°C).
- c.Line a large, rimmed baking sheet with parchment paper for easy cleanup.
- 2
Step 2
- a.Season the chicken and vegetables
- b.In a large mixing bowl, add the cubed chicken, butternut squash, and halved Brussels sprouts.
- c.Drizzle with olive oil.
- d.Sprinkle over the dried rosemary, dried thyme, garlic powder, onion powder, black pepper, and salt.
- e.Toss everything together until the chicken and vegetables are evenly coated with oil and seasonings.
- 3
Step 3
- a.Roast the chicken and vegetables
- b.Spread the seasoned chicken and vegetable mixture in a single, even layer on the prepared baking sheet. Avoid overcrowding the pan for better browning.
- c.Transfer the sheet pan to the preheated oven.
- d.Roast for 25 to 30 minutes, flipping everything halfway through the cooking time.
- e.The dish is done when the vegetables are tender and lightly caramelized, and the chicken is cooked through (internal temperature reaches 165°F or 74°C).
- 4
Step 4
- a.Rest and serve
- b.Remove the sheet pan from the oven.
- c.Let it rest for a couple of minutes before serving hot.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For even cooking, make sure your squash and chicken cubes are roughly the same size.
- 2Don't overcrowd the pan. Use two sheet pans if necessary to ensure the ingredients roast rather than steam.
- 3For extra flavor, squeeze a bit of fresh lemon juice over the dish right before serving.
- 4This dish is great for meal prep. Portion out the cooked meal into containers for easy lunches throughout the week.
- 5Feel free to use chicken thighs instead of breasts for a juicier result; you may need to add a few extra minutes to the roasting time.
Adapt it for your goals.
High protein
Add a can of rinsed, no-salt-added chickpeas to the pan for the last 15 minutes of roasting for an extra protein and fiber boost.
ketoKeto
Replace the butternut squash with lower-carb vegetables like cauliflower florets and zucchini chunks to make this recipe keto-friendly.
quickQuick
Save on prep time by using pre-cubed butternut squash and pre-shredded Brussels sprouts available in most grocery stores.
kid friendlyKid friendly
Drizzle 1 tablespoon of maple syrup over the vegetables during the last 5 minutes of roasting to add a touch of sweetness kids will love.
Why this is on our healthy list.
Lean Protein Source
Chicken breast is an excellent source of lean protein, which is essential for muscle repair, growth, and overall body function.
Rich in Vitamin A
Butternut squash is packed with Vitamin A (from beta-carotene), which supports vision health, immune function, and cell growth.
High in Fiber
Both butternut squash and Brussels sprouts are high in dietary fiber, which aids digestion, promotes gut health, and helps you feel full longer.
Supports Heart Health
This recipe is intentionally low in sodium and uses heart-healthy olive oil. The herbs and spices provide flavor without relying on salt, which is beneficial for blood pressure management.
Frequently asked questions
Yes, it is a very healthy meal. It provides lean protein from chicken, complex carbohydrates and fiber from the squash and Brussels sprouts, and is packed with vitamins A and C. This low-sodium version is particularly good for heart health.