Name: Sesame Garlic Sheet Pan Chicken and Vegetables
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Ingredients: 1 red bell pepper 1 red bell pepper (Cut into matchsticks); ½ red onion ½ red onion (Sliced); 1 small yellow squash 1 small yellow squash (Chopped); 1 small head of broccoli 1 small head of broccoli (Chopped into florets); 2 large carrots 2 large carrots (Chopped); 2 Tbsp 2 Tbsp avocado oil; 1 tsp 1 tsp garlic powder; to taste sea salt Sea salt to taste; 1.5 to 2 lbs 1.5 to 2 lbs boneless skinless chicken thighs; ⅓ cup ⅓ cup coconut aminos; 2 Tbsp 2 Tbsp avocado oil; 2 Tbsp 2 Tbsp sesame oil; 4 large cloves 4 large cloves garlic (Minced); 2 tsp 2 tsp sriracha (Optional); 2 tsp 2 tsp fish sauce

Jump to Recipe Print Recipe

There’s something about a cozy evening in that calls for a dish like Sesame Garlic Sheet Pan Chicken and Vegetables. I remember the first time I made it; the aroma of roasted garlic mixed with the nutty scent of sesame oil filled my kitchen, drawing everyone in. It was one of those rare nights when I had the whole family gathered, and I wanted to create something that felt both comforting and healthy. This dish not only delivers on flavor but also on convenience. With everything cooked on a single sheet pan, cleanup is a breeze, allowing for more time to enjoy each other’s company. As the chicken roasts to perfection alongside colorful vegetables, you can’t help but feel that this is what home cooking is all about.

Recipe Snapshot

Total Time:
40 mins

Prep Time:
10 mins

Cook Time:
30 mins

Difficulty:
Medium

Calories:
410 kcal

Protein:
32 g

Diet:
Keto, Paleo, Whole30

Fat:
25 g

Tools Used:
Large Sheet Pan

Why This Sesame Garlic Sheet Pan Chicken and Vegetables Is So Good

Effortless Cooking

One of the best reasons to love Sesame Garlic Sheet Pan Chicken and Vegetables is how simple it is to prepare. You just mix your marinade, toss everything onto a sheet pan, and let the oven do the work. No complex techniques or multiple pots and pans are needed!

Flavorful Profile

This dish features a delightful combination of flavors. The rich, savory profile of sesame oil combined with the sweetness of garlic and the slight crunch of fresh vegetables creates a mouthwatering experience. Each bite is bursting with taste, making even the pickiest eaters ask for seconds.

Healthy Ingredients

The ingredients in this recipe are not only delicious but also nutritious. Fresh vegetables like carrots and bell peppers are packed with vitamins, while the boneless skinless chicken thighs provide a great source of lean protein. It’s a well-rounded meal that you can feel good about serving to your loved ones.

Perfect for Meal Prep

Another reason to adore this dish is its versatility for meal prepping. You can easily prepare a batch at the beginning of the week and enjoy it for lunch or dinner on busy days. The flavors also develop beautifully as they sit, so leftovers taste just as great!

Family-Friendly

Family meals can be a challenge, especially when trying to please everyone’s taste buds. However, Sesame Garlic Sheet Pan Chicken and Vegetables is a crowd-pleaser! The combination of tender chicken and colorful veggies makes it visually appealing, and kids will love the fun textures and flavors.

Customizable

This dish is highly adaptable! You can switch up the vegetables based on what’s in season or your family’s preferences. Whether you want to add in some broccoli or swap out chicken for tofu, the possibilities are endless.

What’s In This Sesame Garlic Sheet Pan Chicken and Vegetables

The ingredients in Sesame Garlic Sheet Pan Chicken and Vegetables are thoughtfully chosen to create a harmonious blend of flavors and textures. Each component plays a vital role in the overall dish, working together to deliver a satisfying meal that nourishes both the body and soul.

1 red bell pepper – Cut into matchsticks, this pepper adds a sweet crunch that brightens up the dish.
½ red onion – Sliced for a bit of sharpness, it complements the sweetness of the bell pepper beautifully.
1 small yellow squash – Chopped, this squash provides a tender texture and mild flavor.
1 small head of broccoli – Cut into florets, broccoli adds color and nutrients, making this dish even healthier.
2 large carrots – Chopped for a sweet and crunchy element that perfectly balances the other ingredients.
2 Tbsp avocado oil – This versatile oil is perfect for roasting and adds a light, nutty flavor.
1 tsp garlic powder – Enhances the garlic flavor throughout the dish.
Sea salt – To taste, enhancing all the other flavors.
1.5 to 2 lbs boneless skinless chicken thighs – Juicy and tender, these thighs are ideal for roasting.
⅓ cup coconut aminos – A soy sauce alternative that adds sweetness and depth without overpowering the dish.
2 Tbsp sesame oil – Infuses a rich, nutty flavor that ties the whole dish together.
4 large cloves garlic – Minced for freshness and a strong garlic flavor that elevates the dish.
2 tsp sriracha – Optional for those who like a little heat.
2 tsp fish sauce – Adds umami depth to the marinade, enhancing the overall flavor.

Step by Step Instructions for Sesame Garlic Sheet Pan Chicken and Vegetables

Cooking Sesame Garlic Sheet Pan Chicken and Vegetables is a straightforward process that rewards you with fantastic results. Follow these steps carefully to ensure a delicious meal that’ll impress your family and friends.

Begin by mixing the marinade ingredients in a small bowl or measuring cup, including coconut aminos, avocado oil, sesame oil, minced garlic, and if you like, sriracha. Stir until well combined.
Take the raw chicken thighs and place them in a large zip lock bag. Pour the marinade over the chicken, seal the bag, and shake it around to coat all pieces evenly. Let it marinate for at least 20 minutes, but for the best flavor, aim for several hours or even overnight.
When you’re ready to cook, preheat the oven to 425 degrees Fahrenheit. This temperature ensures the chicken cooks thoroughly while the vegetables roast perfectly.
Next, prepare the vegetables. Transfer the chopped vegetables to a large rimmed baking sheet, spreading them out in a single layer. If you prefer, line the baking sheet with parchment paper for easy cleanup.
Drizzle the vegetables with avocado oil, then sprinkle them with sea salt and garlic powder. Using your hands, toss everything until vegetables are well-coated in oil and seasonings, which will make them deliciously crisp.
Now, take the marinated chicken thighs and place them on top of the seasoned vegetables on the sheet pan. Discard any leftover marinade for safety.
Slide the large sheet pan into the oven on the middle rack. Bake for 25 to 30 minutes, stirring the vegetables halfway through to ensure even cooking.
To check for doneness, insert a digital thermometer into the thickest part of one of the chicken thighs. The internal temperature should be between 185 to 205 degrees Fahrenheit, confirming that the chicken is cooked through.
Once cooked, remove the sheet pan from the oven and let it rest for a few minutes. This brief pause allows the juices to redistribute within the chicken.
Finally, serve the chicken and vegetables warm. Enjoy the flavors and the wonderful aromas that fill your kitchen!

Things Worth Knowing

Use High Heat: Roasting at a high temperature helps to achieve that beautiful golden color on the chicken and caramelizes the vegetables.
Don’t Crowd the Pan: Make sure to leave enough space between the pieces of chicken and vegetables. This allows for even cooking and prevents steaming.
Check for Doneness: Always use a meat thermometer to ensure that the internal temperature of the chicken is safe to eat.
Rest the Chicken: Allowing the chicken to rest for a few minutes after removing it from the oven helps keep it juicy.
Marinate Longer for Flavor: While 20 minutes is sufficient, marinating the chicken for several hours will yield a more flavorful dish.

Ways to Adapt This Recipe

Adaptability is one of the best features of Sesame Garlic Sheet Pan Chicken and Vegetables. Whether you’re looking to accommodate dietary preferences or just want to mix things up, here are some ways to do so.

Storage: Store any leftovers in an airtight container in the refrigerator for up to four days. Reheat in the oven or microwave before serving.
Freezing: Yes, you can freeze this dish! Just be sure to cool it completely before placing it in a freezer-safe container. It can last up to three months in the freezer.
Pairing: Serve this dish over rice or quinoa for a heartier meal. It pairs wonderfully with a simple side salad too.
Vegetarian Option: Replace the chicken with firm tofu or tempeh for a satisfying vegetarian version.
Spice It Up: If you enjoy heat, don’t hesitate to increase the amount of sriracha or add in some red pepper flakes to the marinade.
Seasonal Variations: Feel free to experiment with seasonal vegetables. Zucchini, asparagus, or mushrooms can be excellent alternatives.
Herbs and Spices: Add fresh herbs like cilantro or parsley after cooking for a fresh burst of flavor.

Perfect Matches for Sesame Garlic Sheet Pan Chicken and Vegetables

When it comes to serving Sesame Garlic Sheet Pan Chicken and Vegetables, there are endless possibilities to elevate your dining experience. Here are some ideas that will complement this dish perfectly:

Rice Pilaf: A fluffy rice pilaf seasoned with herbs adds a lovely base to this dish.
Quinoa Salad: Pair with a light quinoa salad loaded with fresh vegetables for a nutritious meal.
Garlic Bread: Serve alongside warm garlic bread for a comforting and filling option.
Seasonal Fruit: A side of fresh seasonal fruit can provide a refreshing contrast to the savory chicken.
Simple Green Salad: A crisp green salad dressed in lemon vinaigrette can balance the rich flavors of the dish.
Occasions: This meal is perfect for family dinners, casual gatherings, or even meal prep for the week ahead.
Storage Tips: Make sure to store leftovers in an airtight container to maintain freshness. This dish can easily last in the fridge for up to four days.

FAQ

Yes, you can certainly use chicken breasts in place of thighs! However, keep in mind that chicken breasts tend to dry out faster than thighs. To prevent this, make sure not to overcook them. You may want to reduce the cooking time slightly and check the internal temperature to ensure they are juicy and tender.

This recipe is highly flexible when it comes to vegetables! You can substitute with almost any veggies you have on hand. Zucchini, asparagus, bell peppers, or even snap peas could work beautifully. Just remember to adjust cooking times accordingly, as different vegetables have varying cooking times.

For the best flavor, marinating the chicken for at least 20 minutes is recommended, but the longer you can marinate, the better! Ideally, aim for several hours or overnight to allow the marinade to deeply infuse the chicken with flavor. Just remember to keep it refrigerated if marinating for an extended period.

Absolutely! To make Sesame Garlic Sheet Pan Chicken and Vegetables gluten-free, simply use gluten-free versions of the condiments. For instance, you can replace soy sauce with coconut aminos or a gluten-free soy sauce alternative. Just double-check all your ingredient labels to ensure they comply with gluten-free standards.

Conclusion

The Sesame Garlic Sheet Pan Chicken and Vegetables is a delightful dish that brings together robust flavors and wholesome ingredients in a simple, fuss-free manner. It’s perfect for weeknight dinners, family gatherings, or meal prep! I encourage you to give this recipe a try—it’s sure to become a favorite in your household!