Herb-Roasted Sheet Pan Chicken with Vegetables
Easy Sheet Pan Chicken with roasted vegetables, fresh herbs, and lemon. One-pan dinner ready in 48 minutes. Healthy, anti-inflammatory recipe.
Health Scores
Ingredients
- 1.75 pounds boneless, skinless chicken breasts or thighs, patted dry
- 4 tablespoons extra virgin olive oil, divided
- 5 cloves garlic, minced
- 3 tablespoons fresh lemon juice
- 1.5 teaspoons kosher salt, divided
- 0.75 teaspoon freshly ground black pepper, divided
- 1.5 teaspoons dried Italian seasoning
- 0.75 teaspoon smoked paprika
- 1 pound baby potatoes, halved
- 1 medium yellow onion, thickly sliced
- 3 cups mixed vegetables (bell peppers, zucchini, broccoli florets, asparagus spears), cut into 1.5-inch pieces
- 1.5 tablespoons balsamic vinegar
- 1 tablespoon raw honey or pure maple syrup
- Zest of 1 lemon, for garnish
Instructions
- 1
Preheat your oven to 425°F and line a large sheet pan with parchment paper for easy cleanup.
- 2
Pat the chicken pieces completely dry with paper towels, which promotes beautiful browning and prevents steaming.
- 3
Whisk together 3 tablespoons of olive oil, minced garlic, lemon juice, 1 teaspoon of salt, 0.5 teaspoon of pepper, Italian seasoning, and smoked paprika in a small bowl.
- 4
Arrange the chicken pieces in the center of the prepared sheet pan and rub the herb-lemon marinade evenly over all surfaces.
- 5
Toss the halved potatoes and sliced onions with the remaining 1 tablespoon of olive oil, 0.5 teaspoon of salt, and 0.25 teaspoon of pepper in a separate bowl.
- 6
Arrange the seasoned potatoes and onions around the perimeter of the sheet pan, leaving space between each piece for even air circulation.
- 7
Place the sheet pan in the preheated oven and roast for 15 minutes until the chicken begins to develop color.
- 8
Remove the pan from the oven and add the mixed vegetables, tossing them gently with the pan juices that have accumulated.
- 9
Return the sheet pan to the oven and continue roasting for another 12-15 minutes until the chicken registers 165°F on an instant-read thermometer at its thickest point.
- 10
While the pan finishes cooking, whisk together the balsamic vinegar and honey in a small cup.
- 11
Drizzle the balsamic-honey glaze over the finished dish immediately after removing from the oven.
- 12
Let the chicken rest on the sheet pan for 5 minutes before serving, allowing the juices to redistribute throughout the meat.
- 13
Garnish with fresh lemon zest and serve directly from the sheet pan for a rustic, elegant presentation.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| Boneless, skinless chicken breasts | Bone-in, skin-on chicken thighs | Thighs contain more collagen and omega-3 fatty acids, reducing inflammation and providing superior flavor |
| Baby potatoes | Cauliflower florets or Brussels sprouts | Lower glycemic index reduces blood sugar spikes and provides more fiber for gut health |
| Olive oil (refined) | Cold-pressed extra virgin olive oil | Retains more polyphenols and antioxidants that combat inflammation when used at lower temperatures |
| Honey or maple syrup | Balsamic reduction or omit entirely | Eliminates added sugars while maintaining depth of flavor through natural caramelization |
| Dried Italian seasoning | Fresh rosemary, thyme, and oregano sprigs | Fresh herbs contain higher concentrations of anti-inflammatory compounds |
Nutrition Information
Per serving (serves 4)
| Calories | 398 |
| Total Fat | 15g |
| Saturated Fat | 2g |
| Cholesterol | 95mg |
| Sodium | 560mg |
| Carbohydrates | 22g |
| Fiber | 6g |
| Sugar | 3g |
| Protein | 44g |