This easy sheet pan dinner is perfect for busy weeknights. Tender chunks of chicken, loads of vegetables in a delicious Asian-inspired sauce.
This sheet pan chicken dinner only takes 20 minutes too cook!
Sheet pan meals are the BEST for easy dinners. Everything cooks together on one large sheet pan and is ready in a flash. It's perfect for meal prep too. Just pull out the containers and heat it up for a healthy lunch the next day or dinner during the week.
This simple recipe makes a healthy dinner in a flash. It's a sheet pan chicken recipe the entire family will enjoy. Makes it a complete meal with your favorite whole grain or cauliflower rice. It's a perfect way to get plenty of veggies on busy nights without any extra effort!
Try our Sweet Chili Chicken sheet pan meal too!
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What makes this skinny?
Lean boneless chicken breasts and plenty of vegetables. Combines with a calorie-light flavor-packed Asian marinade and you'll get all the substance and flavor without lots of extra calories. It uses very little olive oil and just enough sesame oil for classic flavor.
Recipe Ingredient Notes
Boneless skinless chicken breasts. You'll need one pound cut into 1-inch cubes.
Broccoli florets. For time saving buy a bag of florets already cut and washed from the store!
Soy sauce. Regular or gluten-free (Tamari) may be used.
Maple syrup. Use pure maple syrup. Honey can also be substituted for a different flavor.
Vegetable Substitutions
- Cauliflower can be substituted for the broccoli. Or use a mix of the two.
- Green beans can be swapped for the red bell pepper too.
The key is using vegetables that will cook in 20 minutes at 400 degrees.
How to make Sheet Pan Chicken and Veggies - Step-by-Step
STEP 1. Marinate
Combine the marinade ingredients soy sauce, sesame oil, olive oil, maple syrup, and garlic powder in a 1 gallon zipper close plastic bag. Mix all ingredients together (photo 1 - shown in a glass bowl instead of the plastic bag).
Add the cubed chicken breast, broccoli and red pepper to the bag (photos 2-3; shown in bowls). Squeeze out as much air as possible and seal. Massage the bag to spread the marinade to coat the ingredients. Marinate in the refrigerator for 30 minutes minimum or up to overnight.
NOTE: if preferred everything can be combined into a food storage container instead of a plastic bag. Just be sure to fully coat all the ingredients with the marinade.
STEP 2. Cook
Preheat the oven to 400 degrees F. Remove the chicken and vegetables from the bag. Spread in a single layer onto a sheet pan or baking sheet (line with parchment paper or aluminum foil for easy clean up).
Cook for 20 minutes or until the ingredients are cooked through.
Remove from oven and enjoy with cauliflower rice, quinoa or regular rice OR pack into meal prep containers. Will make 4 servings. Garnish with the sliced green onion and sesame seeds.
How to Store
Can be stored in airtight containers in the refrigerators for up to 4 days.
Freezer: the meal can also be frozen. Use an airtight container that's freezer-safe. After the meal has cooled, pack it up and freeze for up to 2-3 months. Thaw in the refrigerator and reheat.
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Recipe
Sheet Pan Chicken and Veggies
Equipment
Ingredients
- 2 tablespoons soy sauce regular or gluten-free
- 1 teaspoon sesame oil
- 2 teaspoons olive oil
- 2 teaspoons maple syrup
- 1 teaspoon garlic powder
- 1 pound boneless skinless chicken breasts cut into 1-inch cubes
- 3 cups broccoli florets
- 2 medium red bell peppers stem and membrane removed; cut into 1-inch pieces
- ¼ cup chopped green onion garnish
- 1 tablespoons sesame seeds garnish
Instructions
- Combine the soy sauce, sesame oil, olive oil, maple syrup, and garlic powder in a 1 gallon zipper close plastic bag. Mix all ingredients together.
- Add the cubed chicken breast, broccoli and red pepper to the bag. Squeeze out as much air as possible and seal. Massage the bag to spread the marinade to coat the ingredients. Marinate in the refrigerator for 30 minutes minimum or up to overnight.
- Preheat the oven to 400 degrees F. Spread the chicken and vegetables onto a sheet pan (optional: line with parchment paper or foil for easy clean up).
- Cook for 20 minutes or until the ingredients are cooked through.
- Remove from oven and enjoy with cauliflower rice, quinoa or regular rice OR pack into meal prep containers. Will make 4 servings.Garnish with the sliced green onion and sesame seeds.
- You can also serve it over rice or quinoa.
Notes
- Cauliflower can be substituted for the broccoli. Or use a mix of the two.
- Green beans can be swapped for the red bell pepper too.
Wilhelmina says
I love the simplicity of this meal! It’s full of flavor and my family was all smiles!
Kim says
We loved this so much. Not only is it quick and easy but it's freaking delicious!
Tayler Ross says
I love easy dinners during the week, and this sheet pan chicken and veggies could not be easier! And so full of flavor!
Pam says
I'm not a bell pepper fan, so I made this with your suggested substitution - green beans. It was wonderful! The whole family gobbled it up!
Jennifer says
This dish has loads of flavor and I love that it is also low in carbs! Plus, hardly any clean up - a win-win!
Kate says
Perfect quick and easy weeknight dinner for all the family - packed with gorgeous flavours, yum!
Sue says
Toni I'm so excited, we're making this tonight and can't wait. Love all the pretty colors 🙂