This is one of those recipes that the whole family will love! It is also an excellent recipe to prep ahead of time for healthy weekday lunches. The vegetables are tender and the chicken ends up with a golden brown crispy skin that is so tasty! The zesty creamy herb dressing pulls everything together to create a delicious yet healthy dinner.
What’s to Love
- easy recipe – this is a seriously easy recipe that is quick to prepare, with just 15 minutes of prep time.
- great for meal prep – prep this recipe ahead of time for delicious and nourishing lunches.
- high protein and fibre – loaded with protein and fibre for a full meal that will nourish your body and keep you fuller for longer.
Ingredients Notes & Substitutions
Here is everything that you will need to make this delicious, yet humble, Sheet Pan Chicken Thighs and Veggies recipe. I’ve listed any possible ingredient swaps for you as well. The full ingredient list with quantities can be found in the recipe card at the bottom of this post.
- skin on boneless chicken thighs – I love using the skin on chicken thighs as the skin gets nice and crispy. You can make this recipe using skinless chicken thighs, the chicken won’t need to cook for as long however and I would recommend popping the chicken straight on the tray instead of on the stainless steel wrack.
- baby potatoes – I recommend using a waxy potato like Carisma potatoes as they roast really nicely. Depending on the size of the potatoes you may need to cut them in half or quarters to get bite-sized pieces. Potatoes can be swapped for other vegetables like turnips or pumpkin or butternut squash.
- sweet potato – similarly to the potato, sweet potato can be swapped for pumpkin, butternut squash or another winter squash.
- carrots – carrots can be swapped for parsnip if prefered, both are delicious!
- red onion – to keep this recipe low FODMAP, you can swap red onion for the white ends of leek chopped into large chunks.
- garlic cloves – to keep this recipe low FODMAP, you can leave out the garlic cloves.
- spices – you will need onion powder, garlic powder, paprika and sea salt flakes
- fresh thyme sprigs – or swap for rosemary.
- extra virgin olive oil
- arugula – I love serving the chicken thighs and vegetables over fresh arugula (also known as rocket). You can use other salad greens like baby spinach or mixed lettuce leaves.
Optional Extras or swaps
This recipe is really flexible in terms of what veggies you can use. Other veggies that work well in this recipe include:
- Brussels sprouts
- broccoli
- bell peppers
- asparagus
- zucchini
- tomatoes
Herby Yoghurt Dressing
- Greek yoghurt – to make this recipe dairy free, use an unsweetened natural coconut yoghurt.
- fresh parsley – swap parlsey for other fresh herbs like coriander (cilantro) or mint.
- lemon juice – lemon juice can be swapped for apple cider vinegar.
- Dijon mustard
How to Make Sheet Pan Chicken Thighs and Vegetables
This sheet pan chicken thighs and vegetables recipe is super easy and quick to prepare. There’s a few things you need to know to make it perfectly every time.
First, preheat the oven to 200°C/392°F (conventional). Line a large sheet pan and a medium sheet pan with parchment paper. Place an oven proof stainless steel wrack onto the medium sheet pan. I’ve used the wrack out of my roasting pan for this.
Season and roast vegetables
To a small bowl add the spices and and salt and stir to combine. To a large mixing bowl add the potatoes, sweet potatoes, carrots and red onion. Scatter half of the seasoning mix over the vegetables as well as one tablespoon of olive oil. Toss everything together until all of the veggies are evenly coated in the seasoning mix.
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Tip the seasoned vegetables out onto the large sheet pan and add the garlic cloves (skin on) and sprigs of thyme to the pan. Place the pan into the oven to roast for one hour.
Season and roast chicken
Pat dry the chicken thighs and then add to the large mixing bowl, there’s no need to wash it out after mixing the vegetables in it. Add the remaining seasoning and olive oil and toss to coat the chicken thighs in the seasoning. Position the chicken thighs onto the wire wrack, skin side up and place the tray into the oven once the vegetables have cooked for 20 minutes. Roast the chicken for the remaining 40 minutes.
Make herb dressing
While the chicken and vegetables roasts, make the herb sauce. Add the parsley, yoghurt, peeled garlic clove, salt, lemon juice and dijon mustard to a blender and blend on high until smooth and well blended.
Once the chicken and vegetables have roasted, remove from the oven.
Serve
To serve, place a handful of arugula onto each plate, top with roasted vegetables and chicken thigh and then spoon over the dressing. Serve warm.
Storage
Store the leftovers in an airtight container in the fridge for up to 3 days. If making this for lunches, divide the rocket, roasted vegetables and chicken between four seperate containers. Top with the dressing, place the lids on and refrigerate.
Easy Sheet Pan Chicken Thighs and Vegetables
Equipment
- Sharp knife
- Chopping Board
- Vegetable peeler
- Large sheet pan
- Medium sheet pan
- Wire rack
Ingredients
- 500 grams sweet potato, peeled and cubed
- 500 grams baby potatoes, halved
- 2 large carrots, cut in half lengthways and then into 1 inch pieces
- 1 red onion, peeled and cut into wedges
- 1 ½ teaspoons onion powder
- 1 ½ teaspoons garlic powder
- 1 teaspoon paprika
- 1 teaspoon sea salt flakes
- 2 tablespoons extra virgin olive oil
- small bunch fresh thyme
- 800 grams boneless chicken thighs, skin on
- 4 whole garlic cloves
- 60 grams arugula
Lemon Parsley Yoghurt Dressing
- ¾ cup Greek yoghurt
- medium bunch continental parsley, plus extra for serving
- 20 mL lemon juice
- 2 teaspoons Dijon mustard
- 1 garlic clove, peeled
Instructions
- Preheat the oven to 200°C (conventional). Line a large sheet pan with parchment paper and set aside. Line a separate medium sized sheet pan with parchment paper and top with a stainless steel rack. Grease the stainless steel rack with olive oil.
- In a small bowl add the onion powder, garlic powder, paprika and sea salt flakes and stir to combine.
- Add the cubed sweet potato, baby potatoes, chopped carrots and red onion wedges to a large mixing bowl. Top with half of the seasoning mix, season with cracked black pepper and then drizzle over 1 tablespoon extra virgin olive oil. Toss well to coat all of the vegetables evenly in the oil and seasoning. Tip out onto the large lined sheet pan and spread out into a single layer. Add the garlic cloves and thyme sprigs to the sheet pan and then place the sheet pan into the oven to roast for one hour.
- Pat down the chicken thighs with paper towel. Place the chicken thighs into the bowl used for mixing the vegetables and add the remaining spice mix and one tablespoon of olive oil. Toss to coat evenly and arrange on the stainless steel rack resting in the medium sheet pan. Refrigerate until it’s time to bake. When the vegetables have cooked for 20 minutes, place the tray of chicken into the oven and roast for the remaining 40 minutes.
- Meanwhile, make the dressing by adding the yoghurt, parsley, lemon juice, mustard, garlic clove, salt and pepper to a bullet blender and blend on high until well combined.
- To serve, place a handful of rocket onto each plate, top with a chicken thigh and scoop of the roasted vegetables. Drizzle with the dressing, top with fresh parsley and serve.
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