Sesame Garlic Sheet Pan Chicken and Vegetables is a fresh and delicious easy one-pan meal that can be prepared any night of the week. Mix it up with your favorite veggies and seasonings!
For those who seek easy, healthful, delicious meals that are ready in a reasonable amount of time and involve easy cleanup, sheet pan meals are an excellent tool to check all the boxes.
They require little prep time, low cooking time, lots of variety in the produce department and delicious protein to make mealtimes delicious and easy.
This simple sesame garlic sheet pan chicken and vegetables features flavorful sweet and savory marinated chicken with perfect roasted veggies for a balanced high-protein and fiber-forward meal with plenty of micronutrients.
I love that the chicken can be marinated hours ahead of time to maximize flavor and to break the recipe into parts.
Not to mention, you can always swap out the marinade that’s written in the recipe card for teriyaki sauce or your favorite chicken marinade. Versatility rules!
All you need so some fresh ingredients and a large baking sheet and you’ll be rewarded with a full meal for busy nights that features a variety of flavors.
Let’s discuss the simple ingredients for this easy dinner recipe.
Ingredients for Sheet Pan Chicken and Vegetables:
Raw Chicken Thighs: Pick up 1.5 to 2 pounds of boneless skinless chicken thighs. Bone-in chicken thighs work too but require longer bake time.
Chicken breasts also work, just note that the bake time might be slightly different depending on the size and thickness of the breasts.
Chicken thighs should be cooked to an internal temperature of 185 degrees F and chicken breasts should cook to 165 degrees F. Stick with breasts for lean protein.
Chicken Marinade Ingredients: Coconut aminos, avocado oil, sesame oil, fresh garlic, sriracha.
Vegetables: Red onion, red bell pepper, broccoli, yellow squash, and carrots are the hearty vegetables I like using for this easy sheet pan meal. You can mix up the vegetable selection. Cauliflower, bok choy, and zucchini are all great options.
Avocado Oil: We need a little avocado oil to roast the vegetables to perfection. This ingredient adds flavor to the veggies and also helps protect the vegetables from burning.
Sea Salt and Garlic Powder: Salt and garlic powder are all we need in order to season the vegetables to perfection. Onion powder works great here too. Add black pepper to your personal taste.
Recipe Adaptations:
- Swap out the vegetables for any of your favorites. Brussels sprouts, green beans, sweet potatoes, baby potatoes, root vegetables, and any other fresh veggies you enjoy all work.
- Swap out the coconut aminos for 3 tablespoons of soy sauce or liquid aminos plus 2 tablespoons of pure maple syrup.
- If you have fresh herbs on hand, feel free to add them to the chicken marinade.
- Love herby flavor? Add Italian seasoning to either the marinade or vegetables or both.
- For balsamic chicken, use a homemade balsamic marinade.
Now that we’ve covered the basic ingredients for this healthy dinner recipe, let’s make it!
How to Make Sheet Pan Chicken and Vegetables:
Mix the chicken marinade ingredients in a small bowl or measuring cup (coconut aminos, avocado oil, sesame oil, minced garlic, and sriracha).
Place the raw chicken thighs in a large zip lock bag and pour in the marinade. Seal the bag and move around the chicken until all of the pieces are coated in marinade. Marinate for at least 20 minutes, ideally several hours and up to 24 hours.
When you’re ready to cook, preheat the oven to 425 degrees F.
Transfer the chopped vegetables to a large rimmed baking sheet in a single layer.
Note: you can line the baking sheet with parchment paper for easier cleanup, but this isn’t necessary unless your baking sheet is very old and has a tendency to stick.
Drizzle the vegetables with avocado oil, then sprinkle them with sea salt and garlic powder.
Use your hands to toss everything together until the vegetables are coated in oil and seasonings.
Place the marinated chicken thighs on top of the vegetables or create openings on the sheet pan for them. Discard the marinade.
Place the large sheet pan on the shelf that is third from the top of the preheated oven. Bake for 25 to 30 minutes, giving the vegetables a stir half-way through.
Insert a digital thermometer into the thickest part of one of the thighs to check the internal temperature. The ideal temperature range for boneless chicken thighs is 185 to 205 degrees Fahrenheit.
Serve chicken and vegetables, and enjoy!
Store leftovers in an airtight container in the refrigerator for up to 5 days. If you’d like, you can separate the vegetables and chicken pieces into two different containers or use the same one.
Meal preppers, divide the recipe into individual portions and store in meal prep containers for easy weeknight meals.
I enjoy this delicious dinner with brown rice and add everything to a large bowl to make a big bowl meal. If you’re looking to get a balance of complex carbs in your meal, this is a great choice!
And that’s it! An easy, healthy dinner recipe that is worthy of putting on constant rotation. This nourishing meal is guaranteed to make you feel satisfied and energized.
I love that this easy recipe guarantees juicy chicken thighs and perfectly cooked vegetables for a tasty complete meal the whole family can enjoy.
Your busy weeknights just got easier with this easy sheet pan chicken recipe.
Love one pan meals or sheet pan recipes like this? Also try out these sheet pan dinners.
More Sheet Pan Dinner Recipes:
- Sheet Pan Salmon and Vegetables
- Turmeric Chicken Sheet Pan Dinner
- Mediterranean Sheet Pan Chicken
- Mediterranean Sheet Pan Shrimp
Enjoy this one pan wonder on constant rotation for tasty, easy weeknight meals.
Sesame Garlic Sheet Pan Chicken and Vegetables
Equipment
Ingredients
For the Veggies:
- 1 red bell pepper cut into match sticks
- ½ red onion sliced
- 1 small yellow squash chopped
- 1 small head broccoli chopped
- 2 large carrots chopped
- 2 Tbsp avocado oil
- 1 tsp garlic powder
- Sea salt to taste
For the Chicken:
- 1.5 to 2 lbs boneless skinless chicken thighs
- ⅓ cup coconut aminos
- 2 Tbsp avocado oil
- 2 Tbsp sesame oil
- 4 large cloves garlic minced
- 2 tsp sriracha optional
- 2 tsp fish sauce
Instructions
- Mix the chicken marinade ingredients in a small bowl or measuring cup (coconut aminos, avocado oil, sesame oil, minced garlic, and sriracha).
- Place the raw chicken thighs in a large zip lock bag and pour in the marinade. Seal the bag and move around the chicken until all of the pieces are coated in marinade. Marinate for at least 20 minutes, ideally several hours and up to 24 hours.
- When you’re ready to cook, preheat the oven to 425 degrees F.
- Transfer the chopped vegetables to a large rimmed baking sheet in a single layer. Note: you can line the baking sheet with parchment paper for easier cleanup, but this isn’t necessary unless your baking sheet is very old and has a tendency to stick. Drizzle the vegetables with avocado oil, then sprinkle them with sea salt and garlic powder. Use your hands to toss everything together until the vegetables are coated in oil and seasonings.
- Place the marinated chicken thighs on top of the vegetables or create openings on the sheet pan for them. Discard the marinade.
- Place the large sheet pan on the shelf that is third from the top of the preheated oven. Bake for 25 to 30 minutes, giving the vegetables a stir half-way through.
- Insert a digital thermometer into the thickest part of one of the thighs to check the internal temperature. The ideal temperature range for boneless chicken thighs is 185 to 205 degrees Fahrenheit.
- Serve chicken and vegetables, and enjoy!
Nutrition
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Just made this s last night for dinner. So simple, quick, and delicious!
Wahoo! I’m thrilled to hear it, Marlene! Thank you for sharing! xo
This is one DELICIOUS recipe!
I love the spicy, Asian marinade!
Thank you, Cadi! I love how the meal turns out too. Thanks so much for swinging back around to share your glowing review!