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This Cozy Chicken and Vegetable Sheet Pan is gluten free, dairy free, and paleo. It comes together in under forty minutes and is the perfect quick, healthy meal. If you’re looking for a dinner that’s not only easy to make but also packed with flavor and wholesome ingredients, this is just what you need!
One of my biggest healthy eating hacks is a sheet pan meal. They’re so easy to make so even on nights when you’re busy, not feeling well, or the last thing you want to do is cook, you’re still getting a nutrient dense, healthy meal in! It’s super minimal prep and you can customize a sheet pan meal to include anything you already have on hand or fit any flavors or style of food that you’re craving. Simple, wholesome ingredients can be transformed with a few spices and a good sauce!
This cozy sheet pan has been my go-to this fall and I’m sure it still will be as we’re heading into winter. Roasted vegetables this time of year just taste better and add comfort to any meal. In this recipe, we’re using seasonal vegetables like winter squash, brussel sprouts, and carrots and roasting them in the pan with onion, chicken thighs, a special honey mustard sauce, and cozy spices. I try to focus on including seasonal produce into my meals because the taste and quality is better, they’re higher in nutrients, and it’s usually cheaper! Feel free to customize this recipe and use it as a base to include any vegetables you already have or add even more on top of what’s written 💁♀️
If you also want to try eating more seasonally, some of my favorite recipes with fall and winter produce are my Easy, Healthy Carrot Fries, Sweet Potato Chili, and Creamy Squash Soup!
Watch the full video tutorial HERE.
Why You’ll Love This
- Meal prep favorite – If you pick a day to prep meals for the week, this is great to add into the rotation. You chop up and add everything to the pan, let it bake while you’re doing your other prep, and before you know it you have a couple meals ready for the week!
- Ready in 35 min – From start to finish, this meal is easy to throw together in a hurry or when you don’t want to put a lot of effort into something nutritious that will also taste amazing.
- Customizable– Sheet pan meals are the best for using up what’s left in the fridge at the end of the week, when you’re running low on groceries, or just don’t know what to cook. Throw whatever you have on hand on the pan, top with sauce and seasonings, bake, and enjoy!
- Dietary friendly – This recipe is gluten free, dairy free, paleo, and high protein.
What You’ll Need
- Chicken thighs– I like to use chicken thighs because they add more flavor and healthy fats to the meal but you can use regular chicken breast, chicken sausage, or other similar proteins.
- Butternut squash – I love butternut squash but have also made this using whatever winter squash I have on hand. Feel free to use what sounds good!
- Brussel sprouts
- Carrots – You can also use rainbow carrots to get more color (and more phytonutrients) in this meal!
- Red onion
- Olive oil – Any neutral oil will work too, my other favorite is avocado oil.
- Balsamic vinegar
- Stoneground or dijon mustard – Either of these mustards will work, it depends on which one you prefer.
- Honey
- Spices – You’ll need salt, pepper, rosemary, garlic powder, paprika, cinnamon for a simple blend.
*You can use any vegetables and as much chicken as you’d like. This is my go-to base recipe that I love!
How To Make
- Preheat the oven to 425F and line a large baking sheet with parchment paper.
- First wash all of the vegetables.
- Then peel, remove the seeds, and slice the butternut squash into cubes.
- Remove any outer leaves from the brussel sprouts that are browning. Then slice the ends off each and slice into quarters.
- Peel and slice carrots into half to one inch slices.
- Slice the red onion.
- Add the shredded chicken to the dish.
- Once prepped, arrange the vegetables and chicken thighs on the sheet pan, making sure to use the entire pan.
- Make the sauce by mixing together the sauce ingredients. Pour over the vegetables and chicken.
- Top with spices and lightly toss everything so it’s all covered in the sauce and spices.
- Bake for 30-34 minutes, tossing the vegetables halfway through so that they cook evenly. If you want extra crispiness, broil for 3-5 minutes at the end!
- Serve and enjoy!
Recommended Tools
- Large baking sheet
- Parchment paper
- Cutting board
- Stainless steel tongs
- Stainless steel measuring cups and spoons
More Healthy Meal Prep Ideas
Cottage Cheese Buffalo Chicken Dip (Gluten Free, High Protein)
Ginger Turmeric Wellness Shots (Gluten Free, Vegan)
Banana Chocolate Chunk Baked Oatmeal (Gluten Free)
Cozy Chicken and Vegetable Sheet Pan
Ingredients
- 1 small butternut squash (or any squash)
- 1 bag brussel sprouts
- 1 red onion
- 6-8 large carrots
- 2 lbs chicken thighs
- 1 tsp salt
- few cracks black pepper
- 1/2 tsp garlic powder
- 1/2 tsp paprika
- 1 pinch cinnamon
Note: you can use as many vegetables and as much chicken as you'd like!
Honey mustard sauce
- 2 tbsp olive oil
- 2 tbsp balsamic vinegar
- 2 tbsp stone ground or dijon mustard
- 1-2 tbsp honey
Instructions
- Preheat oven to 425F and line a baking sheet with parchment paper.
- Wash all vegetables.
- Peel, remove seeds, and slice squash.
- Remove any outer leaves from brussel sprouts that are browning. Slice the ends off, then slice into quarters.
- Peel and slice carrots. Slice the red onion.
- Arrange the vegetables and chicken thighs on the baking sheet, spreading them out.
- Make the sauce by mixing together the sauce ingredients. Pour over the vegetables and chicken.
- Add salt, pepper, rosemary, garlic powder, paprika, and a pinch of cinnamon. Toss everything together so it's coated in both the sauce and the spices.
- Bake for 30-34 min – tossing the vegetables halfway through so they cook evenly. Option to broil for 3-5 minutes for extra crispiness.
- Serve and enjoy!
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