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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:
- 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!
- 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.
- 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.
- Whisk all of the ingredients together for the sauce. Place the chicken in the sauce until all sides are coated.
- 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.
- 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!
Yes! Healthy sheet pan dinners are perfect for meal prepping and make great leftovers too.
Try something seasonal! Just be sure the vegetables you use aren’t too watery. Tomatoes are a great example of a vegetable that can give off extra liquid and make your sheet pan dinner watered-down. Try beets, potatoes or carrots (small dice), broccoli, onions, asparagus, Brussels sprouts or any combination of those ingredients. This easy sheet pan dinner can really be came to customize any way you want!
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Sheet Pan Chicken and Veggies
For the chicken:
- 1 1/2 lb. boneless, skinless chicken thighs (about 5-6 chicken thighs)
- 1/2 cup Dijon mustard
- 1/4 cup maple syrup
- 1 Tbsp. rice vinegar/rice wine vinegar
- 1 sprig rosemary, fresh, chopped
- 1 large pinch salt and pepper
For the rice:
- 1 1/2 cups long grain white rice
- 2 2/3 cups chicken broth
- 2 Tbsp. butter
- 1/2 yellow onion, finely diced
- 2 cloves garlic, minced
- salt and pepper to taste
- 1 large red bell pepper, diced
- 1 zucchini, chopped into halves
- 2 1/2 cups diced red potatoes (small dice)
For the rice:
- Preheat the oven to 425° F. Pour uncooked rice onto a baking sheet and shake rice into an even layer on the pan. Then, in a small saucepan over medium heat, melt 2 Tbsp. butter. Add in the yellow onion and sauté for 3-4 minutes, stirring occasionally. Add in minced garlic and stir for 30 seconds. Pour in chicken broth and season generously with salt. Bring broth to boil.
- Once broth boils, pour broth over rice. Cover the sheet pan with foil and carefully place in the oven. Bake for 15 minutes.
For the chicken:
- Sear chicken thighs in a frying pan on the stove over medium-high heat with olive oil or melted butter. Sear for 2-3 minutes on each side in until chicken slightly browns. (Don't worry, the chicken will cook all the way in the oven). Remove from heat and set aside in a medium sized bowl.
- Whisk all of the ingredients together for the sauce: Dijon, maple syrup, rice vinegar, salt, pepper and rosemary. Reserve ~2/3 cup of the sauce. Pour remaining sauce over chicken and stir to coat.
For the veggies
- Toss all of the chopped veggies in a large bowl with 1-2 Tbsp. olive oil and a pinch of salt and pepper.
Assemble the sheet pan meal:
- Remove rice from oven and place the chicken on the rice and sprinkle the vegetables around the chicken.
- Cover with foil again and bake for ~20 minutes (or until the chicken reads 165°F on a meat thermometer and the vegetables are fork tender.)
- Rice on the edges will be a little crispy! Spread reserved sauce on chicken. Serve and enjoy!
- If you don’t like onions in your rice, simply boil the chicken broth and pour over the rice on the sheet pan. Season with salt so the rice has some flavor.
- Searing the chicken is an optional step. Just know the chicken may take 5-10 minutes longer to cook in the oven.
- Use other veggies you have on hand such as sweet potatoes, carrots, mushrooms, broccoli, Brussels, green beans, russet potatoes, or red onions.
Hi, I’m Tawnie!
Welcome to my tiny “korner” on the Internet! I am a Registered Dietitian Nutritionist who loves cookies as much as kale. (OK, maybe I like cookies a little bit more but shh, don’t tell anyone). I am so glad you’re here! Follow along for hassle free, realistic and approachable recipes.More about Tawnie