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.
Pin to your CHICKEN board on Pinterest:
Hazel Rosetti says
This looks so yummy but I think our brown my chicken just a little bit and then put it in the pan with the vegs and on to the oven Yum
Rachael says
That is such a good idea! I bet it would add more flavor too.
CookinLite says
I agree. I think I’d sear the chicken in a skillet with some olive oil first. That kind of blows the one sheet method, though.
By the way, isn’t it required that people give disclaimers when they have affiliate links now?
CookinLite says
I meant is it, not isn’t. I didn’t know that.
Rachael says
I have a disclaimer at the top of my post, and yes it is required.
Deborsh says
Just add some paprika to the chicken and it will add the browned color to the meat.
Kevin says
How many servings
Rachael says
6, thanks for asking, will update now
Kevin says
Thanks for the amount of servings, but do you know the serving size. I am on WW and trying to calculate the points. Thanks in advance.
Karen says
On Freestyle this should be Free! Except for oil. Divide total by # of servings of oil and count that on app. Great, easy recipe!
MaryAnn says
Hi
Great recipe! How much is a serving? My daughter is doing WW and usually chicken and veggies are free but the calories per serving are high, so not sure.
Thank you
MaryAnn
Rachael says
I just divided it into 6 portions from the sheet pan. I did not measure exactly how much each were. You could adjust or use less oil if you want to cut the calories down. Thanks!
Diane says
If it’s for me one! (Haha)
Marguerite says
it says 6 servings but considering it’s 2 lbs of chicken + tons of vegetables, it could serve 7 or 8
Rachael says
Yes, I agree. Feel free to adjust for your eaters.
Claire says
That is a LOT of olive oil…..any ideas on how to lighten up this dish?
Rachael says
Yes, certainly, I just went in and put in some notes about how to lighten it. You can certainly cut the oil down significantly, just be sure to spray your pan with cooking spray so the food doesn’t stick to the bottom. You could reduce to as little as 1/4 cup and should still have good results.
Renee says
I just found out I’m diabetic and was wondering if you have any meals that you could send me recipes for
Mary says
Leave out the onion soup mix.It just a salt packet with chemical flavors.Add onion,whole garlic cloves,low sodium chicken bouillon and thyme. Then add salt to taste.
Courtney says
Thank you!,onion soup mix is so toxic to me with the MSG fill of chemicals. I will try this but no bullion cubes, can’t do that either..msg is in that too. Anything else I can add that’s natural?
Cristy says
There are recipes online to make your own version of dry onion soup mix msg free
Barb says
I use no sodium bouillon powder by Herb Ox. MSG has a lot of sodium so I doubt there’s any in it. I’ll check next time I go by the kitchen but it should be free of it.
diana ross says
awsome suggestion
Dolores Staley says
Uset Pam spray pump olive oil, works great
Joanne says
Can you please send me some nice ways to do food for some one that is trying to lose weight please.
Sonia Marquez says
I am interested in losing weight also
Amanda says
I am such a newbie at this. Silly question, the green beans, from produce section? Not frozen right? Lol. Thanks!
Rachael says
Yes, correct. But feel free to swap out veggies for whatever you like, and you could try frozen, I just haven’t ever tried it so I can’t speak to how it would work.
Connie says
I have used frozen green beans, straight from the freezer, in a roasted vegetable dish (I think from the South Beach Diet) summer squash, zucchini, onion, red and yellow bell pepper, red onion, olive oil. It called for asparagus, but it was out of season and store was out of frozen, so I used frozen green beans and it came out great. Kids loved it.
Rachael says
Awesome, thank you for sharing.
EVE says
YOU COULD SUBSTITUTE THE OLIVE OIL FOR LIQUEFIED COCONUT OIL, IT IS A HEALTHY FAT WITH THE MUCH NEEDED MEDIUM FATTY ACIDS THAT YOUR BODY CRAVES AND THE ADDED NUTRIENTS OF COCONUTS!
Rachael says
That is a great substitution idea. Thanks for sharing.
Faith says
same maesurement?
Kim says
Coconut oil is actually terrible for you.. it has no health benefits
Wanda says
Rachel, what can I use other than brussel sprouts and can I add water chestnuts?
cindy says
Rachael, could you please give me the calories per serving . I am losing weight and need to know this . Thank you , Cindy
Tiffany says
Any substation for the onion soup mix?
Brigitte says
I did reduced the oil to a few table spoon
Instead of onion mix i added: dry onions/garlic powder, sea salt and dried rosmary
Hope it helps
Brigitte
Rebecca Hubbell says
Yup, totally making this for dinner one night this week! I love your recipes!
Hayley says
Do I have to use the onion soup mix or can I go without it.
Valrini Paraha says
Request recipes please
margaret phouston says
This looks so good covering both protein and vegetable requirement in weight reduction. Thank you for sharing this recipe. I will look forward for more to come.
Rosemary says
Can the chicken be browned first?
Tiffany says
How many calories is the meal
br says
came out pretty good! I replaced the Brussels sprouts with cubed sweet potato;s . Chicken was a little dry, think I should of marinated it longer. I also reduced the oil
Julie says
This was so good my hubby said it was a keeper and the kids had seconds! Thank you!
Rachael says
So glad you liked it! Thanks so much.
Susan Shank says
I would love to make this if I knew the carbs. Does anyone know how to figure them?
Terri says
Choose a vegetable and Google carb amount. Do it for all you use and then add together. Probably won’t be too high if you just use veggies. Potatoes, corn, peas are the highest amounts in veggie carbs.
Patricia McCoy says
Carrots are a little high in carbs. I would probably leave them out and add something else (like broccoli or cauliflower).
Tammy says
Dinner was a big hit… My family loved it and not much left for leftovers. I did brown the chicken for a couples minutes before placing it in the oven to seal in the flavor.
Rachael says
I am so glad to hear it Tammy! And that is a great choice.