5.0 from 45 votes
Sheet Pan Chicken and Veggies
This sheet pan chicken and veggies recipe is the ultimate easy and healthy weeknight dinner! It comes together in one pan with juicy chicken, crispy potatoes, and perfectly roasted Brussels sprouts, parsnips, and carrots.
Prep Time
10 mins
Cook Time
10 mins
Total Time
50 mins
Servings: 4 servings
Calories: 433 kcal
Course:
Lunch
Cuisine:
American
Ingredients
For the chicken brine:
- 1.5 –2 pounds chicken breasts (3 to 4 medium-sized chicken breasts)
- 3 tablespoon kosher salt
For the veggies:
- 2-3 tablespoon olive oil
- 1 medium sweet potato or any potato cubed into 1½-inch pieces
- 2 large parsnips cut into 1½-inch pieces
- 1 pound Brussels sprouts ends trimmed off and halved
- 2 large carrots cut into 1½-inch pieces
- 4 cloves garlic peeled
- ¼ cup fresh thyme & sage chopped
- salt & pepper to taste
- fresh parsley for garnish
Instructions
- Preheat the oven to 425°F and line a baking sheet with aluminum foil.
- Brine the chicken: Fill a large mixing bowl with water and add 3 tablespoon kosher salt. Stir to dissolve. Add the chicken breasts and let them sit for 15–30 minutes while you prep the veggies and preheat the oven.
- Prep the veggies: Preheat the oven to 425°F. Cut the sweet potato, parsnips, and carrots into 1½-inch pieces. Peel the garlic cloves. If using Brussels sprouts, halve them. Toss all the veggies and garlic with 2 tablespoon olive oil, salt, and pepper on a baking sheet.
- Roast the veggies: Place the baking sheet with the veggies in the oven and roast for 20 minutes.
- Prepare the chicken: Meanwhile, after brining, remove the chicken breasts and pat them dry. Drizzle with the remaining olive oil and season with salt, pepper, fresh thyme, and sage.
- Add the chicken: After roasting the veggies for 20 minutes, carefully toss the veggies and place the seasoned chicken breasts on top. Roast for another 15-18 minutes, or until the chicken reaches an internal temperature of 165°F and the veggies are tender.
- Serve: Garnish with fresh parsley and enjoy!
Cup of Yum
Nutrition Information
Calories
433kcal
(22%)
Carbohydrates
41g
(14%)
Protein
42g
(84%)
Fat
12g
(18%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
4g
Cholesterol
109mg
(36%)
Sodium
5523mg
(230%)
Potassium
1697mg
(48%)
Fiber
11g
(44%)
Sugar
10g
(20%)
Vitamin A
15070IU
(301%)
Vitamin C
121mg
(134%)
Calcium
133mg
(13%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 433
% Daily Value*
| Calories | 433kcal | 22% |
| Carbohydrates | 41g | 14% |
| Protein | 42g | 84% |
| Fat | 12g | 18% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 4g | 20% |
| Cholesterol | 109mg | 36% |
| Sodium | 5523mg | 230% |
| Potassium | 1697mg | 36% |
| Fiber | 11g | 44% |
| Sugar | 10g | 20% |
| Vitamin A | 15070IU | 301% |
| Vitamin C | 121mg | 134% |
| Calcium | 133mg | 13% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.