Sheet Pan Chicken and Veggies

We’re obsessed with this sheet Pan Chicken and Veggies for an easy weeknight dinner!

We try not to overcomplicate dinner time, especially with our newborn. We love chicken, veggies and rice and this meal is something different than our usual teriyaki chicken rice bowls.

Chicken thighs are something we kind of always have stashed in our freezer and this meal is great because you can toss whatever veggies you have on hand onto the sheet pan.

This is kind of a back to basics type of meal: chicken, rice and veggies. It’s simple to prepare and super tasty! I know you’re going to love it.

It’s great for meal prep and makes delicious leftovers as well.

Sheet Pan Chicken and Veggies Ingredients

I am all about easy sheet pan dinners because typically they don’t require a ton of ingredients. Here is what you’ll need:

You can scroll down to the recipe card for the full list of ingredients and measurements.

• Chicken Thighs: ~1.5 lb. boneless skinless chicken thighs. I like to sear the chicken on both sides for 2-3 minutes before putting on the sheet pan.
• Long grain white rice (basmati or jasmine): I chose white rice for this sheet pan dinner because brown would take too long to make and I didn’t want the chicken to be dry!
• Veggies: Zucchini, red baby potatoes (very small dice), red bell peppers. You can switch up your veggies, just note some vegetables cook longer or faster than others. Other yummy veggies to try: Brussels sprouts, sweet potatoes, broccoli, carrots, mushrooms.
• For the sauce on the chicken: Dijon mustard, maple syrup, rice vinegar, rosemary, salt and pepper.
• For the rice: It’s seasoned with butter, salt, onion, chicken broth and garlic.

Step by Step Directions

This dinner seems like it has a lot of steps but it really comes together so easily and tastes amazing! Husband approved!

Be sure to scroll down to the recipe card for the full recipe instructions.

1. Pour rice onto a sheet pan. Sauté onions and butter, add garlic and stir. Add broth and bring to a boil. Pour broth over rice, cover and bake for 15 minutes.
2. Meanwhile, sear chicken thighs in a frying pan on the stove over medium-high heat. (Note: this is an optional step!) Sear for 2-3 minutes on each side, just until it slightly browns. (Don’t worry, the chicken will cook all the way in the oven). Remove from heat and set aside on a plate.
3. Whisk all of the ingredients together for the sauce. Place the chicken in the sauce until all sides are coated.
4. Toss all of the chopped veggies in a large bowl with 1 Tbsp. olive oil and a pinch of salt and pepper. Once the rice is done, remove from oven and place the chicken on the rice and sprinkle the vegetables around the chicken.
5. Bake again until the chicken reads 165° F on and the vegetables are fork tender. Serve and enjoy!

Tips for Making Healthy Sheet Pan Dinners

Here are my tips for making the best sheet pan chicken and vegetables every time

Try using chicken breasts too! Cut the chicken breast into strips of even bite sized pieces and ensure the internal temperature of the chicken always reaches 165° F.

• Don’t like the sauce in the recipe? Try something different!
• Lemon Garlic Sauce: olive oil, lemon juice, garlic, salt, pepper, parsley
• Pesto sauce
• A simple blend of garlic powder, onion powder, red pepper chili flakes, paprika, salt and pepper.

Like I mentioned above, switch up the vegetables! Use what’s is season, or what is in your fridge!