When you’re short on time but craving a wholesome and tasty meal, Sheet Pan Chicken and Veggies is a perfect choice. This simple recipe lets you skip the wok and stove juggling by roasting everything together on one pan. The chicken and colorful vegetables are coated in a homemade stir-fry sauce that’s both savory and slightly sweet, making every bite delicious and satisfying. Ready in just 30 minutes, this dish brings convenience and nutrition to your table without sacrificing flavor.
Why You’ll Love This Sheet Pan Chicken and Veggies Recipe
This recipe is designed for simplicity and great taste. It cuts down on cleanup by using just one pan while still delivering a meal full of vibrant colors and textures. You get tender chicken pieces paired with crunchy, fresh vegetables—all coated in a sauce that balances salty, tangy, and sweet notes perfectly. Plus, it’s easy to customize with your favorite veggies or extra seasonings. Whether you’re meal prepping for the week or whipping up a quick dinner after a busy day, this dish fits seamlessly into your routine.
Ingredients for Sheet Pan Chicken and Veggies
To make this dish, you’ll need a few staple ingredients that come together effortlessly. Here’s what you’ll use:
For the marinade and sauce:
- ¼ cup low sodium soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon rice vinegar
- 1 tablespoon honey
- ⅛ teaspoon ground ginger
For the chicken and vegetables:
- 1 pound chicken tenders, cut into 1-inch pieces
- 1 red bell pepper, sliced thin
- 1 orange bell pepper, sliced thin
- 2 cups broccoli florets
- 2 carrots, thinly sliced
- 1 yellow onion, thinly sliced
- 3 cloves garlic, minced
- Salt and freshly ground black pepper to taste
- Crushed red pepper flakes (optional for heat)
- Toasted sesame seeds (optional for garnish)
How to Make Sheet Pan Chicken and Veggies
Start by preheating your oven to 425ºF and lining a baking sheet with foil. Pop the foil-lined pan in the oven for about 15 minutes to get it nice and hot. Meanwhile, prepare the marinade by whisking together soy sauce, sesame oil, rice vinegar, honey, and ground ginger in a bowl until smooth.
Next, in a larger bowl, combine the chopped chicken, bell peppers, broccoli, carrots, onion, and garlic. Pour the marinade over this mixture and stir well so everything is evenly coated. Add salt and pepper to taste. If you have extra time, you can marinate just the chicken in the sauce for about 30 minutes before mixing with the veggies, but it’s fine to do it all together if you’re in a hurry.
Carefully remove the hot sheet pan from the oven and spread the marinated chicken and vegetables in an even layer. Return the pan to the oven and bake for 12 to 14 minutes. Stir halfway through cooking to make sure the chicken cooks evenly and the vegetables roast nicely.
Once the chicken is fully cooked and veggies are tender-crisp, take the pan out. Sprinkle crushed red pepper flakes over the top if you like a bit of spice. Finish with toasted sesame seeds for a lovely crunch and nutty flavor. Taste and adjust seasonings if needed, then serve right away.
How to Serve Sheet Pan Chicken and Veggies
This dish shines on its own, but you can easily pair it with a side to round out your meal. Serve it over steamed rice, quinoa, or noodles to soak up the tasty sauce. It also works great wrapped in warm tortillas or lettuce leaves for a quick hand-held meal. For a lighter option, serve alongside a fresh green salad or steamed greens. Leftovers reheat well, making it a perfect lunch option the next day. Adding a splash of extra sauce or a squeeze of lime can freshen up the flavors when reheating.
Expert Tips for Perfect Sheet Pan Chicken and Veggies
To get the best results, use chicken tenders or bite-sized pieces of boneless chicken breasts or thighs so they cook quickly and evenly. Don’t overcrowd the pan; spreading the ingredients in a single layer helps everything roast instead of steam. Feel free to swap in other vegetables you love, like asparagus, zucchini, or mushrooms. If you want more sauce, double the marinade and save some to drizzle over the finished dish.
Marinating the chicken separately for 30 minutes intensifies flavor, but if you’re pressed for time, mixing everything together works fine. Keep an eye on the cooking time to avoid overcooked chicken or soggy veggies. A hot oven is key to getting that nice roasted texture and caramelization. Toasted sesame seeds add a nice finishing touch—don’t skip them if you want extra crunch and aroma.
How to Store Sheet Pan Chicken and Veggies
Store any leftovers in an airtight container in the fridge for up to 3 days. When reheating, warm gently in the microwave or in a pan over medium heat to keep the chicken tender and veggies crisp. Avoid overheating, as that can dry out the chicken or make vegetables mushy. If you plan to meal prep, keep the sauce separate until serving to maintain the best texture. This recipe also freezes well—just thaw overnight in the fridge before reheating.
Variations to Try with Sheet Pan Chicken and Veggies
This versatile recipe is a great base for creativity. Swap out chicken tenders for boneless chicken thighs for a juicier option or try turkey breast for a lean alternative. Change up the vegetables according to the season or what you have on hand—snap peas, baby corn, or cauliflower all work beautifully. For a spicier kick, add fresh chili or use chili garlic sauce in your marinade.
You can also make a vegetarian version by replacing chicken with firm tofu or tempeh, pressing out excess moisture and marinating them the same way. Consider adding nuts like cashews or sliced almonds for extra texture. To make it gluten-free, use tamari instead of soy sauce. And if you want a richer flavor, drizzle a bit of toasted sesame oil just before serving.
Frequently Asked Questions About Sheet Pan Chicken and Veggies
What is the best type of chicken to use for this recipe?
Chicken tenders are ideal because they cook quickly and stay tender. You can also use boneless, skinless chicken breasts or thighs cut into similar-sized pieces.
Can I use frozen vegetables instead of fresh?
Fresh vegetables give the best texture and flavor, but you can use frozen if needed. Just be aware that frozen veggies might release more water and could soften during roasting.
How long can I store leftovers?
Keep leftovers refrigerated in an airtight container for up to 3 days. Reheat gently to avoid drying out the chicken.
Can I make this recipe gluten-free?
Yes! Swap the soy sauce for tamari or a gluten-free soy sauce alternative to make it gluten-free.
Is it possible to make this dish spicy?
Absolutely. Add crushed red pepper flakes, fresh chopped chili, or a spicy chili sauce to the marinade or as a topping.
Can I prepare this recipe ahead of time?
You can chop vegetables and marinate the chicken in advance. Keep them separate and combine just before baking for the best results. The cooked dish also reheats well for meal prep.
Sheet Pan Chicken and Veggies
Equipment
- Baking Sheet
Ingredients
- 1/4 cup low sodium soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon rice vinegar
- 1 tablespoon honey
- 1/8 teaspoon ground ginger
- 1 pound chicken tenders cut into 1-inch pieces
- 2 cups broccoli florets
- 3 cloves garlic minced
- salt and freshly ground black pepper to taste
- crushed red pepper flakes optional for heat
- toasted sesame seeds optional for garnish
Instructions
- Preheat your oven to 425°F and line a baking sheet with foil. Heat the pan in the oven for about 15 minutes.
- In a bowl, whisk together soy sauce, sesame oil, rice vinegar, honey, and ground ginger until smooth.
- In a larger bowl, combine chicken, bell peppers, broccoli, carrots, onion, and garlic. Pour the marinade over and stir well to coat. Add salt and pepper to taste.
- Carefully remove the hot sheet pan from the oven and spread the chicken and vegetables in an even layer. Return to the oven and bake for 12 to 14 minutes, stirring halfway through.
- Once cooked, sprinkle with crushed red pepper flakes if desired. Garnish with toasted sesame seeds before serving.
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