Sheet-Pan Chicken Thighs with Rice and Vegetables
A complete, satisfying meal all on one pan! Juicy chicken thighs, tender sweet potatoes, and crisp broccoli are roasted in a honey-mustard glaze and served over fluffy brown rice. Perfect for a busy weeknight.
For 4 servings
Preheat oven and cook the rice.
- Preheat your oven to 400°F (200°C).
- In a medium saucepan, bring 4 cups of water to a boil.
- Add the brown rice, reduce heat to low, cover, and simmer for 40-45 minutes, or until water is absorbed and rice is tender.
- Once cooked, fluff with a fork and set aside.
TIPCooking the rice first ensures everything is ready to serve at the same time.Prepare the honey-mustard glaze.
In a small bowl, whisk together the olive oil, honey, Dijon mustard, minced garlic, dried thyme, salt, and black pepper until well combined.
Coat the chicken and vegetables.
- In a large bowl, combine the chicken thighs, cubed sweet potatoes, and broccoli florets.
- Pour about three-quarters of the honey-mustard glaze over the chicken and vegetables.
- Toss everything together until evenly coated.
TIPUsing a large bowl makes it easier to coat everything without making a mess.Arrange on the sheet pan.
Spread the coated chicken and vegetables in a single, even layer on a large, rimmed baking sheet. Make sure not to overcrowd the pan to ensure even roasting.
Roast until cooked through.
Place the sheet pan in the preheated oven and roast for 20-25 minutes. The chicken should be cooked to an internal temperature of 165°F (74°C), and the vegetables should be tender and lightly browned at the edges.
TIPFor extra browning, you can switch to the broiler for the last 1-2 minutes, but watch it closely to prevent burning.Serve and enjoy.
Divide the cooked brown rice among four plates. Top with the roasted chicken thighs, sweet potatoes, and broccoli. Drizzle with any remaining glaze if desired and serve immediately.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For easier cleanup, line your baking sheet with parchment paper.
- 2Ensure vegetables are cut into similar-sized pieces for even cooking.
- 3Don't overcrowd the pan. Use two sheet pans if necessary to give everything space to roast rather than steam.
- 4You can swap dried thyme for 1 tablespoon of fresh thyme leaves for a brighter flavor.
- 5This recipe is great for meal prep. Portion out the cooked components into containers for easy lunches or dinners throughout the week.
Adapt it for your goals.
Gluten free
This recipe is naturally gluten-free. Just ensure your Dijon mustard is certified gluten-free.
dairy freeDairy free
This recipe is naturally dairy-free.
high proteinHigh protein
To increase the protein content further, you can add a can of rinsed chickpeas to the sheet pan along with the other vegetables.
quickQuick
To save time, use quick-cook brown rice or pre-cooked rice pouches.
Why this is on our healthy list.
High in Lean Protein
Chicken thighs provide high-quality protein, which is essential for muscle repair, growth, and overall body function.
Rich in Complex Carbohydrates
Brown rice and sweet potatoes offer complex carbohydrates and fiber, providing sustained energy and promoting digestive health.
Packed with Vitamins and Minerals
Broccoli and sweet potatoes are excellent sources of vitamins A, C, and K, as well as potassium and antioxidants that support immune function and overall health.
Contains Healthy Fats
Olive oil is a great source of monounsaturated fats, which are beneficial for heart health.
Frequently asked questions
Yes, it's a well-balanced meal containing lean protein from chicken, complex carbohydrates and fiber from brown rice and sweet potatoes, and essential vitamins from broccoli. The use of olive oil provides healthy fats.
