5 from 30 votes
Sheet Pan Chicken and Veggies
This Sheet Pan Chicken and Veggies recipe features brined chicken breasts roasted alongside a mix of sweet potatoes, parsnips, Brussels sprouts, carrots, garlic, and fresh herbs. Brining the chicken helps keep it juicy, while roasting the vegetables with olive oil and herbs develops a tender, caramelized texture. Combining everything on one pan makes for a straightforward, balanced meal with savory herb flavors and roasted vegetable sweetness.
Prep Time
10 mins
Cook Time
40 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 breast 3 to 4 medium-sized chicken breasts
- 3 tablespoon kosher salt
For the veggies:
- 2-3 tablespoon olive oil
- 1 medium sweet potato cubed into 1½-inch pieces, or any potato
- 2 large parsnip cut into 1½-inch pieces
- 1 pound Brussels sprouts ends trimmed off and halved
- 2 large carrot cut into 1½-inch pieces
- 4 cloves garlic peeled
- ¼ cup sage chopped, fresh
- ¼ cup thyme chopped, fresh
- black pepper to taste
- salt to taste
- parsley for garnish, fresh
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
(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%)
Nutrition Facts
Serving: 4 servings
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.