This BBQ Chicken Sheet Pan Dinner is a quick and healthy meal idea perfect for busy weeknights. Loaded with juicy chicken, tender veggies, and smoky-sweet BBQ sauce, this one-pan meal is a breeze to prepare, full of flavor, and easy to clean up, making it a family favorite.
Recipe Tips and Tricks:
- Use a lined sheet pan: Line the pan with parchment paper or aluminum foil for easier cleanup.
- Cut veggies evenly: Chop your vegetables into uniform sizes to ensure even cooking.
- Season generously: Don’t skimp on the seasoning to enhance flavor.
- Preheat the oven: Ensure your oven is fully preheated for even cooking and crispy edges.
- Rest the chicken: Let the chicken rest for 5 minutes after cooking for juicier results.
Why You’ll Love This Recipe:
This recipe combines convenience, flavor, and nutrition in one dish. Perfect for weeknights, it minimizes prep and cleanup, making it a stress-free option. The smoky BBQ sauce pairs beautifully with juicy chicken and caramelized veggies, creating a meal that feels indulgent but remains wholesome and balanced. Plus, the versatility of this dish means you can customize it to your family’s preferences, ensuring everyone leaves the table satisfied.
BBQ Chicken Sheet Pan Dinner
A healthy, one-pan BBQ chicken dinner with vibrant vegetables, smoky flavors, and easy cleanup, perfect for busy weeknights.
Ingredients
- 4 bone-in chicken thighs or drumsticks
- 1 cup BBQ sauce
- 2 bell peppers, sliced
- 1 zucchini, sliced
- 1 red onion, cut into wedges
- 2 cups broccoli florets
- 2 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp smoked paprika
- Salt and pepper to taste
Instructions
- Preheat the oven: Preheat your oven to 400°F (200°C). Line a sheet pan with parchment paper or aluminum foil for easy cleanup.
- Prepare the chicken: Pat the chicken thighs or drumsticks dry with paper towels. Season with garlic powder, smoked paprika, salt, and pepper.
- Toss the veggies: In a large bowl, combine the sliced bell peppers, zucchini, red onion, and broccoli. Drizzle with olive oil, sprinkle with salt and pepper, and toss to coat.
- Assemble the sheet pan: Arrange the seasoned chicken on the sheet pan, leaving space for the vegetables. Spread the veggies around the chicken in an even layer.
- Add BBQ sauce: Brush the chicken generously with BBQ sauce. Reserve some sauce for serving if desired.
- Bake: Place the sheet pan in the oven and bake for 25–30 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the veggies are tender and slightly caramelized.
- Rest and serve: Let the chicken rest for 5 minutes before serving. Garnish with fresh herbs or an extra drizzle of BBQ sauce if desired.
Notes
- Avoid overcrowding the pan to ensure even cooking and crispy textures.
- Use a meat thermometer to guarantee perfectly cooked chicken.
Nutrition Information
Yield
4Serving Size
1Amount Per Serving Calories 566Total Fat 28gSaturated Fat 7gTrans Fat 0gUnsaturated Fat 20gCholesterol 195mgSodium 1084mgCarbohydrates 43gFiber 5gSugar 28gProtein 40g
The recipes and nutritional information on Yum Tonight are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.
Ingredient Notes:
- Chicken Thighs/Drumsticks: These cuts are juicy, flavorful, and cook well at high temperatures. For a leaner option, use chicken breasts, but reduce cooking time slightly.
- BBQ Sauce: Choose your favorite BBQ sauce or make your own for a personalized flavor. Look for low-sugar options for a healthier twist.
- Vegetables: A mix of bell peppers, zucchini, broccoli, and red onion works wonderfully, but feel free to add your favorites like sweet potatoes or asparagus.
- Olive Oil: Helps achieve a crispy texture for the veggies while keeping them moist.
- Seasonings: Garlic powder, smoked paprika, salt, and pepper add depth to the dish without overpowering the BBQ flavors.
Variations and Substitutions:
- Protein: Swap chicken for turkey breast, tofu, or salmon for a different twist.
- BBQ Sauce Alternatives: Replace BBQ sauce with teriyaki, honey mustard, or buffalo sauce for a new flavor profile.
- Vegetables: Try seasonal veggies like brussels sprouts in the winter or cherry tomatoes in the summer.
- Spices: Add cayenne for a spicy kick or swap smoked paprika with regular paprika for a milder taste.
- Sheet Pan Sides: Toss in some cubed potatoes or cooked quinoa for a complete meal.
Storage Options:
- Refrigerator: Store leftovers in an airtight container for up to 3 days. Reheat in the oven or microwave.
- Freezer: Freeze cooked chicken and veggies in a freezer-safe bag for up to 2 months. Thaw overnight in the fridge before reheating.
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