Sheet Pan Chicken and Onions
This Sheet Pan Chicken and Onions recipe delivers a complete, balanced meal with minimal cleanup, featuring tender chicken and caramelized vegetables all roasted on a single pan.
For 4 servings
Preheat your oven to 400°F (200°C). Line a large rimmed baking sheet (13x18 inches) with parchment paper for easy cleanup.
Pat the chicken thighs dry with paper towels. If desired, cut them into 1.5-inch pieces for faster cooking and easier eating, or leave them whole.
Cut the yellow onion into 1-inch wedges. Core and chop the red bell pepper into 1-inch pieces. Cut the broccoli head into bite-sized florets.
In a large mixing bowl, combine the chicken, onion wedges, bell pepper pieces, and broccoli florets. Drizzle with olive oil, then sprinkle with garlic powder, dried oregano, smoked paprika, kosher salt, and black pepper. Toss well with your hands or a large spoon until everything is evenly coated.
Spread the seasoned chicken and vegetables in a single layer on the prepared baking sheet. Ensure there's enough space between pieces for even roasting and browning; avoid overcrowding. If necessary, use two baking sheets.
Roast for 25-30 minutes, or until the chicken is cooked through (internal temperature reaches 165°F / 74°C) and the vegetables are tender-crisp and lightly caramelized at the edges. For more even browning, you can gently toss the ingredients halfway through cooking.
Remove from the oven. Garnish with fresh chopped parsley, if using, and serve immediately with lemon wedges on the side for a bright finish.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't overcrowd the pan: Using two baking sheets if necessary ensures everything roasts instead of steams, leading to better browning and flavor.
- 2Pat chicken dry: Removing excess moisture from the chicken skin helps it crisp up nicely in the oven.
- 3Check chicken doneness: Use an instant-read thermometer to ensure chicken reaches 165°F (74°C) for safety and optimal texture.
- 4Vary vegetable size: Cut vegetables into similar sizes to promote even cooking. Denser vegetables like carrots might need to be cut smaller or added earlier.
Adapt it for your goals.
Protein Swap
Substitute chicken thighs with chicken breast (cut into 1-inch cubes), pork tenderloin, or firm tofu for a different protein source. Adjust cooking time as needed.
Vegetable MedleyVegetable Medley
Experiment with other quick-cooking vegetables like zucchini, cherry tomatoes, asparagus, or sliced mushrooms. Avoid very watery vegetables if you want maximum caramelization.
Flavor BoostFlavor Boost
Add a pinch of red pepper flakes for a touch of heat, or a teaspoon of dried rosemary for an earthy aroma. A drizzle of balsamic glaze after roasting also adds a lovely tang.
Why this is on our healthy list.
Rich in Protein
Chicken thighs provide a substantial amount of lean protein, essential for muscle repair, growth, and overall satiety.
Fiber-Packed Vegetables
Broccoli, onions, and bell peppers are excellent sources of dietary fiber, supporting digestive health and helping to regulate blood sugar levels.
Antioxidant Powerhouse
The colorful vegetables in this dish are loaded with vitamins (like Vitamin C from bell peppers) and antioxidants, which help protect cells from damage and support immune function.
Frequently asked questions
Yes, you can use boneless, skinless chicken breasts. Cut them into 1.5-inch cubes to ensure they cook evenly and don't dry out. The cooking time should remain similar, but always check for an internal temperature of 165°F (74°C).
