This easy Chicken Thigh Sheet Pan Dinner with vegetables and a delicious maple balsamic sauce is a simple weeknight meal full of nutrition and flavor! You can even meal prep ahead of time by chopping the veggies so all you have to do when dinner rolls around is season and roast everything.
As a dietitian, I often get asked for easy recipes, especially healthy dinners! And a good sheet pan meal is one of my favorite ways to get a dinner on the table with little effort + optimal nutrition!
In short, this sheet pan chicken thighs recipe is an easy dinner the whole family will love. And you can totally customize it with your favorite veggies. In my personal opinion, what makes it really special is the maple balsamic sauce drizzled over everything at the end. 😊 I hope you enjoy it as much as I do!
More Easy Healthy Dinners
- Sheet Pan Chicken, Broccoli, and Potatoes with Green Goddess Sauce
- Healthy Ground Chicken and Veggies Stir Fry
- Sheet Pan Chicken Fajitas with bell peppers & red onion
- Slow Cooker Chicken, Potatoes, and Green Beans
- One-Pan Unstuffed Peppers Skillet
- Sheet Pan Gnocchi, Chicken Meatballs & Veggies
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Key Ingredient Notes and Substitution Ideas
This chicken thigh sheet pan dinner is made with fresh ingredients. Below are some notes. Check the recipe card at the bottom for the measurements.
For Sheet Pan Chicken and Vegetables
- Boneless, Skinless Chicken Thighs - this recipe calls for boneless, skinless chicken thighs which are lower in fat than skin-on chicken thighs and more flavorful/less dry than chicken breasts. With that said, chicken breasts are more lean and can be used for this sheet pan recipe. Chicken is a high quality lean protein and provides important nutrients including iron and vitamin B6.
- Brussels Sprouts - sometimes called "little cabbages", brussels sprouts add dietary fiber, vitamin K and antioxidants.
- Sweet Potatoes - to add a complex carbohydrate and more flavor.
- Cauliflower - cauliflower almost caramelizes in the oven. You’ll use a head of fresh cauliflower or you can buy pre-cut cauliflower florets. Cauliflower is a cruciferous vegetable high in fiber to support gut health.
- Fresh Herbs - a combination of fresh rosemary and thyme are used for this recipe. You can replace them with dried rosemary & thyme if it's what you have on hand. As a general rule, you'll use a third of the amount of dried herbs.
- Garlic - a few cloves of garlic to add flavor to the chicken and garlic powder for the veggies.
- Extra-Virgin Olive Oil - for extra crispy vegetables and moist juicy chicken thighs. Avocado oil works too.
- Balsamic Vinegar - to add flavor to the chicken marinade.
- Kosher Salt & Black Pepper - to tie everything together.
For Maple Balsamic Sauce
- Extra-Virgin Olive Oil - extra virgin olive oil has a robust flavor and heart-healthy fats that are also important for brain health and hormone health. You can substitute with avocado oil if you like a more mild flavor.
- Balsamic Vinegar - I suggest using a good quality balsamic vinegar to add complex flavor. An aged balsamic vinegar works best. It's a bit sweeter and the flavor gets better as it ages.
- Dijon Mustard - Dijon mustard is made from black mustard seeds which makes it slightly more spicy than your typical yellow mustard. It pairs so well with the maple syrup and also acts as a natural emulsifier.
- Pure Maple Syrup - a bit of maple syrup adds a hint of sweetness and balances out the other salty and savory flavors in this homemade vinaigrette.
- Garlic Powder - to add more flavor.
- Kosher Salt & Black Pepper - to tie everything together.
- Water - to thin it out to the consistency you prefer.
How to Make Chicken Thighs Sheet Pan Dinner
Below are the instructions for how to make this recipe with photos that I hope are helpful! Don't forget to check out the recipe card at the bottom for the full recipe.
- Step 1: Preheat the oven to 400℉ (200°C) and prep a large rimmed sheet pan by spraying it with olive oil spray. For easier clean up, line it with with parchment paper sprayed with cooking spray. Chop the veggies and combine the veggies, 2 tablespoon of olive oil, ½ tsp kosher salt, ¼ tsp black pepper, and ½ Tbsp each chopped rosemary and thyme in a large bowl. Add them to the large sheet pan in a single layer. Bake in the preheated oven for 10 minutes to give them a head start on the chicken.
- Step 2: While the vegetables roast, marinade the chicken with the remaining 1 tablespoon of olive oil, 2 tablespoon balsamic vinegar, garlic, ½ Tbsp each chopped rosemary & thyme, ½ tsp kosher salt and ¼ tsp black pepper
- Step 3: Make the sauce by combining the ingredients in a small bowl and whisk until well combined. Set aside.
- Step 4: When the veggies are done with the first part of cooking, make space on the sheet pan by scooting the partially cooked vegetables to the sides and add the chicken in a single layer in the middle. Bake another 20-25 minutes until the chicken reaches an internal temperature of 165℉ (75°C) with a meat thermometer.
Step 5: Top with 2-3 tablespoons of the sauce and serve the rest on the side. Let the chicken rest at least 10 minutes before slicing it.
Hint: be sure to use a large lined sheet pan big enough that everything can be in a single layer!
Dietitian Tip
Making easy sheet pan meals dinner like this is one of the easiest ways to get a complete meal on the table in record time! Just chop, season, and bake. I make the dressing and clean up the kitchen while everything is in the oven. That way after dinner there's only the dishes I ate off of to wash.
Variations
One of my favorite things about this sheet pan chicken thighs & veggies recipe is you can customize it to your taste! Below are some ideas.
- Spicy - add chili pepper flakes or cayenne to the seasonings for a kick.
- Cheesy - top everything with parmesan cheese, feta cheese or creamy goat cheese right when it comes out of the oven.
- Mediterranean - instead of brussels sprouts & potatoes, use bell pepper and cherry tomatoes. Top with lemon juice and fresh herbs!
Equipment
You'll need a sturdy large sheet pan for this recipe. I have Nordic Ware Naturals Half Sheet (set of 2) and use them multiple times a week. They don't warp like other sheet pans I've had and they cook things evenly every time. Grab them here.
Storage & Meal Prep for Chicken Thigh Sheet Pan Dinner
- Meal Prep - you can chop the vegetables ahead of time and marinade the chicken and store it in an airtight container the refrigerator for up to 8 hours. You can also make the dressing in advance so that when it comes time to make the sheet pan meal, all that's left to do is throw everything on a sheet pan and cook it.
- Refrigerator - Store leftovers in an airtight container in the fridge for up to 3-4 days. I suggest storing the sheet pan components separate from the dressing.
Expert Tips
- Cut the vegetables into similarly sized pieces to ensure everything cooks evenly.
- Use a large sheet pan to make sure everything fits in a single layer.
- Be sure to spread the chicken and vegetables in an even layer on the baking sheet so that the air can circulate and cook everything through.
- The best way to tell for sure that your chicken is done is to measure the internal temperature with an instant read meat thermometer. Chicken is done when it reaches a temperature of 165℉ (75°C).
FAQ
While healthy means something different to everyone, this recipe is a nutrient-rich option. Chicken provides high quality protein, iron, and zinc. The vegetables provide several nutrients including dietary fiber to support gut health. Adding the dressing provides heart healthy fatty acids.
The best way to tell that your chicken is done is to check it with an instant-read meat thermometer. The chicken is fully cooked when the internal temperature reaches 165℉ (75°C).
Absolutely! You can easily substitute with chicken breast for a leaner protein option.
Related
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Perfect for Pairing
These are my favorite dishes to serve with Chicken Thighs sheet pan dinner:
I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram. Your reviews help support me and make it possible for me to continue to create the recipes you know and love. 🙂 IG: @mallorythedietitian
📖 Recipe
Easy Chicken Thigh Sheet Pan Dinner, Maple Balsamic
Equipment
- 1 large sheet pan (half sheet)
Ingredients
For Sheet Pan Chicken & Vegetables
- 1 lb chicken thighs
- 2 cups brussels sprouts, halved (about ½ lb of brussels)
- 2 cups sweet potato, diced (about 1 medium sweet potato)
- 2 cups cauliflower, chopped (about half a head of cauliflower)
- 1 tablespoon fresh rosemary, chopped, divided (or 1 teaspoon dried, you'll use ½ for the chicken and ½ for the veggies)
- 1 tablespoon fresh thyme, chopped, divided (or 1 teaspoon dried, you'll use ½ for the chicken and ½ for the veggies)
- 3 cloves garlic, minced or grated
- 3 tablespoon extra virgin olive oil, divided (you'll use 1 tablespoon for the chicken + 2 tablespoon for the veggies)
- 2 tablespoon balsamic vinegar
- ½ teaspoon garlic powder
- 1 teaspoon kosher salt, divided (you'll use ½ for the chicken and ½ for the veggies)
- ½ teaspoon black pepper, divided (you'll use ½ for the chicken and ½ for the veggies)
For Maple Balsamic Sauce
- 2 tablespoon balsamic vinegar
- 1 tablespoon pure maple syrup
- ½ tablespoon Dijon mustard
- 1 tablespoon extra virgin olive oil
- pinch garlic powder
- pinch kosher salt
- dash black pepper
- 1-2 tablespoon water (to thin it out as needed)
Instructions
- Preheat the oven to 400℉ (200°C) and prep a large rimmed sheet pan by spraying it with olive oil spray. For easier clean up, line it with with parchment paper sprayed with cooking spray. Chop the veggies and combine the veggies, 2 tablespoon of olive oil, ½ tsp kosher salt, ¼ tsp black pepper, and ½ Tbsp each chopped rosemary and thyme in a large bowl. Add them to the large sheet pan in a single layer. Bake in the preheated oven for 10 minutes to give them a head start on the chicken.
- While the vegetables roast, marinade the chicken with the remaining 1 tablespoon of olive oil, 2 tablespoon balsamic vinegar, garlic, ½ Tbsp each chopped rosemary & thyme, ½ tsp kosher salt and ¼ tsp black pepper
- Make the sauce by combining the ingredients in a small bowl and whisk until well combined. Set aside.
- When the veggies are done with the first part of cooking, make space on the sheet pan by scooting the partially cooked vegetables to the sides and add the chicken in a single layer in the middle.
- Bake another 20-25 minutes until the chicken reaches an internal temperature of 165℉ (75°C) with a meat thermometer.
- Top with 2-3 tablespoons of the sauce and serve the rest on the side. Let the chicken rest at least 10 minutes before slicing it.
- Hint: be sure to use a large lined sheet pan big enough that everything can be in a single layer!
Notes
- Cut the vegetables into similarly sized pieces to ensure everything cooks evenly.
- Use a large sheet pan to make sure everything fits in a single layer.
- Be sure to spread the chicken and vegetables in an even layer on the baking sheet so that the air can circulate and cook everything through.
- The best way to tell for sure that your chicken is done is to measure the internal temperature with an instant read meat thermometer. Chicken is done when it reaches a temperature of 165℉ (75°C).
- Meal Prep - you can chop the vegetables ahead of time and marinade the chicken and store it in an airtight container the refrigerator for up to 8 hours. You can also make the dressing in advance so that when it comes time to make the sheet pan meal, all that's left to do is throw everything on a sheet pan and cook it.
- Refrigerator - Store leftovers in an airtight container in the fridge for up to 3-4 days. I suggest storing the sheet pan components separate from the dressing.
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