These sheet pan chicken thighs with vegetables offer a perfect blend of savory, sweet, and a hint of spice. This high-protein dish is both gluten-free and dairy-free, making it an ideal choice for a quick and healthy meal you’ll want to make repeatedly.
Looking for a dinner that’s both delicious and nutritious? Sheet pan chicken thighs with honey and garlic bring together those sweet and savory flavors, all while keeping the calories under 500 per serving.
The beauty of this recipe is its simplicity—everything cooks in just one pan, ensuring your meal is ready all at once, piping hot, and full of flavor.
The honey garlic marinade caramelizes the chicken to perfection, resulting in some of the most flavorful meat you can prepare at home.
Ingredients
Chicken:
Chicken thighs (4, skin-on, bone-in) – Opt for skin-on, bone-in thighs for maximum flavor. They’re also more affordable than other cuts.
Apple cider vinegar (1 tbsp) – This adds a tangy kick to the marinade, enhancing the chicken’s taste once cooked.
Honey (2 tbsp) – A key ingredient that brings natural sweetness, complementing the garlic beautifully.
Garlic (3 cloves) – Fresh garlic is best for robust flavor and added health benefits.
Chili Powder (1 tsp) – Pairs wonderfully with honey and garlic, adding a subtle heat. You can swap it with paprika or, for more spice, add red pepper flakes.
Oregano (2 tsp) – Introduces an earthy, herbaceous note to balance the marinade.
Olive oil (3 tbsp) – Acts as the base of the marinade. Grapeseed or avocado oil are good alternatives.
Salt and black pepper – For seasoning.
Vegetables:
Brussels sprouts (2 cups) – These mini cabbages are rich in fiber, antioxidants, and vitamin C.
Red bell pepper (1) – Sweetens slightly when cooked, adding flavor and fiber with minimal calories.
Yellow bell pepper (1) – Another colorful, healthy addition. Green peppers can be used for a milder taste.
Carrots (4) – High in fiber, beta carotene, and potassium, making them a filling and nutritious choice.
Red onion (1) – Promotes digestive health and heart health. Yellow or white onions work just as well.
Olive oil (3 tbsp) – Coats and seasons the vegetables. Other cooking oils can be used if needed.
Garlic powder (1 tbsp) – Adds garlic flavor without the mess.
Onion powder (1 tbsp) – Enhances the vegetable flavor in tandem with garlic powder. Using dried spices keeps the dish healthy, flavorful, and free from artificial ingredients and extra calories.
Salt and black pepper – To taste.
How to Make Garlic Honey Chicken
Step 1: Begin by creating the marinade. In a small bowl, mix together olive oil, honey, minced garlic, chili powder, oregano, salt, and pepper.
Step 2: Once the marinade is ready, add the chicken thighs, making sure they are well-coated. Let the chicken marinate for at least 30 minutes.
Step 3: While the chicken is marinating, prepare the vegetables. Chop them up and place them in a large bowl. Combine olive oil, garlic powder, onion powder, salt, and pepper, then pour this mixture over the vegetables, tossing to ensure they’re evenly coated.
Step 4: Spread the seasoned vegetables on a large, non-stick sheet pan. Arrange the marinated chicken thighs on top of the vegetables.
Step 5: Place the sheet pan in the oven and bake for 30-35 minutes. Check to ensure the chicken is fully cooked by using a sharp knife to make a small cut. The chicken should no longer be pink, and the juices should run clear.
Is It Safe to Cook Chicken and Vegetables Together?
Yes, you can cook chicken and vegetables together, but it’s crucial to make sure the chicken is fully cooked before serving.
If the chicken is not done, simply return it to the oven until it is.
How to Confirm Your Chicken is Fully Cooked?
To verify that your chicken is cooked through, use a sharp knife to cut into the thickest part of the thigh.
The meat should no longer be pink, and the juices that run out should be clear.
Why Do Chicken Thighs Taste So Good?
Chicken thighs are flavorful because they’re dark meat, which is richer in taste than white meat like chicken breasts.
Cooking chicken on the bone enhances the flavor even more, as the bone releases additional flavor during cooking. Leaving the skin on further elevates the taste.
Print
Sheet Pan Chicken Thighs with Garlic and Honey
This sheet pan chicken dish is bursting with garlicky goodness, a touch of sweetness, a hint of spice, and a rich, savory flavor. These chicken thighs offer a high-protein meal that’s both gluten-free and dairy-free.
- Total Time: 1 hour 25 mins
- Yield: 4 plates 1x
Ingredients
Garlic Honey Chicken
- 4 chicken thighs, skin-on, bone-in
- 3 tablespoons olive oil
- 1 tablespoon apple cider vinegar
- 2 tablespoons honey
- 3 garlic cloves, minced
- 1 teaspoon chili powder
- 2 teaspoons oregano
- Salt and black pepper, to taste
Vegetables
- 2 cups Brussels sprouts
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 4 carrots, cut into sticks
- 1 red onion, cut into chunks
- 3 tablespoons olive oil
- 1 tablespoon garlic powder
- 1 tablespoon onion powder
- Salt and black pepper, to taste
Instructions
- Preheat your oven to 425°F.
- In a large bowl, combine olive oil, apple cider vinegar, honey, minced garlic, chili powder, oregano, salt, and black pepper.
- Add the chicken thighs to the mixture, ensuring they’re well-coated, and let them marinate for at least 30 minutes.
- In a separate large bowl, mix olive oil, garlic powder, onion powder, salt, and black pepper.
- Toss the prepared vegetables in the seasoned olive oil mixture until fully coated.
- Arrange the vegetables on a baking sheet and place the marinated chicken thighs on top.
- Bake for 30-35 minutes or until the chicken is thoroughly cooked and golden.
- Prep Time: 20 mins
- mins: 30
- Cook Time: 35 mins
- Diet: Gluten Free
Nutrition
- Serving Size: 1 plate
- Calories: 478kcal
- Sugar: 17g
- Sodium: 340mg
- Fat: 33g
- Saturated Fat: 6.3g
- Trans Fat: 0.1g
- Carbohydrates: 31g
- Fiber: 6.3g
- Protein: 18g
- Cholesterol: 81mg
Source: https://allnutritious.com/sheet-pan-chicken-thighs/
