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Sesame Garlic Sheet Pan Chicken and Vegetables

Sesame Garlic Sheet Pan Chicken and Vegetables

Craving something hearty yet healthy? The Sesame Garlic Sheet Pan Chicken and Vegetables combines juicy chicken thighs and vibrant vegetables in a delicious garlic-sesame marinade. It's an easy weeknight dinner that will make your family ask for seconds!
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Dinner
Cuisine: American
Calories: 410
Ingredients Equipment Method Notes

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

Equipment

  • Large Sheet Pan

Method
 

  1. Mix the chicken marinade ingredients in a small bowl or measuring cup (coconut aminos, avocado oil, sesame oil, minced garlic, and sriracha).
  2. Place the raw chicken thighs in a large zip lock bag and pour in the marinade. Seal the bag and move around the chicken until all of the pieces are coated in marinade. Marinate for at least 20 minutes, ideally several hours and up to 24 hours.
  3. When you’re ready to cook, preheat the oven to 425 degrees F.
  4. Transfer the chopped vegetables to a large rimmed baking sheet in a single layer. Note: you can line the baking sheet with parchment paper for easier cleanup, but this isn’t necessary unless your baking sheet is very old and has a tendency to stick. Drizzle the vegetables with avocado oil, then sprinkle them with sea salt and garlic powder. Use your hands to toss everything together until the vegetables are coated in oil and seasonings.
  5. Place the marinated chicken thighs on top of the vegetables or create openings on the sheet pan for them. Discard the marinade.
  6. Place the large sheet pan on the shelf that is third from the top of the preheated oven. Bake for 25 to 30 minutes, giving the vegetables a stir half-way through.
  7. Insert a digital thermometer into the thickest part of one of the thighs to check the internal temperature. The ideal temperature range for boneless chicken thighs is 185 to 205 degrees Fahrenheit.
  8. Serve chicken and vegetables, and enjoy!

Notes

  • Storage: Store leftovers in an airtight container in the refrigerator for up to four days.
  • 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.
  • Vegetarian Option: Replace the chicken with firm tofu or tempeh for a satisfying vegetarian version.
  • Spice It Up: 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.