Description
This flavorful sheet pan chicken thighs recipe pairs tender, seasoned chicken with roasted broccoli and red onion, all cooked together for an easy and delicious weeknight dinner. The meal is finished with a tangy honey-mustard sauce, making it a perfect balance of smoky, sweet, and savory flavors with minimal cleanup.
Ingredients
Scale
Chicken and Vegetables
- 4 boneless, skinless chicken thighs (1 1/4 lbs), patted dry
- 1 (12-ounce) bag raw broccoli florets (6-7 cups)
- 1/2 medium red onion, sliced (1 cup)
- 1 tablespoon + 1 teaspoon avocado oil or olive oil, divided
- Nonstick cooking spray
Seasoning Rub
- 2 teaspoons brown sugar
- 1/2 teaspoon ground cumin
- 1/2 teaspoon chili powder
- 1/2 teaspoon paprika
- 1/2 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 1/2 teaspoon fine salt
- 1/8 teaspoon black pepper
- 1/8 teaspoon chipotle powder
Honey-Mustard Sauce
- 3 tablespoons mayonnaise (for egg-free use vegan mayo or plain Greek yogurt)
- 2 tablespoons Dijon mustard
- 1 tablespoon honey
- 2 teaspoons coconut aminos (or 1 teaspoon low-sodium soy sauce)
- 1/4 teaspoon dried thyme
- 1/4 teaspoon garlic powder
- Pinch of fine salt and black pepper
Instructions
- Preheat Oven and Prepare Baking Sheet: Place a large rimmed baking sheet in the oven and preheat to 450℉ with the pan inside. This helps the ingredients to cook evenly.
- Prepare Vegetables: While the oven preheats, toss the broccoli florets and sliced red onion in a medium bowl with 1 tablespoon of oil, salt, and pepper. Set aside to marinate.
- Make the Seasoning Rub: In a small bowl, combine brown sugar, cumin, chili powder, paprika, onion powder, garlic powder, salt, black pepper, and chipotle powder.
- Season Chicken: Rub the chicken thighs with the remaining 1 teaspoon oil and sprinkle all over with the prepared seasoning rub.
- Arrange on Hot Baking Sheet: Using an oven mitt, carefully remove the hot baking sheet from the oven. Spray it with cooking spray. Spread the vegetables evenly on the sheet, leaving spaces to nestle the chicken thighs among the vegetables.
- Bake Chicken and Vegetables: Return the sheet to the oven and bake for 15 minutes. Stir the vegetables and continue roasting for about 5 more minutes until the chicken is cooked through and registers 165℉ on an instant-read thermometer.
- Prepare Honey-Mustard Sauce: While chicken cooks, whisk together mayonnaise, Dijon mustard, honey, coconut aminos, dried thyme, garlic powder, and a pinch of salt and pepper in a small bowl. Adjust seasoning to taste.
- Serve: Serve the chicken and roasted vegetables with the honey-mustard sauce on the side. Store any leftover sauce in an airtight container in the refrigerator for up to 4 days.
Notes
- This sheet pan meal is ideal for busy weeknights as it requires minimal prep and cleanup.
- If avoiding eggs, substitute vegan mayonnaise or plain Greek yogurt in the sauce.
- Make sure the baking sheet is hot before adding ingredients to ensure even roasting and crispy edges.
- To check doneness, use an instant-read thermometer to ensure chicken reaches 165℉ for safe consumption.
- Store leftover sauce separately to maintain freshness.
Nutrition
- Serving Size: 1/4 of the recipe with sauce
- Calories: 343 kcal
- Sugar: 8 g
- Sodium: 655 mg
- Fat: 19 g
- Saturated Fat: 4 g
- Unsaturated Fat: 15 g
- Trans Fat: 0 g
- Carbohydrates: 14 g
- Fiber: 2 g
- Protein: 27 g
- Cholesterol: 116 mg
