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Sheet Pan Honey Garlic Baked Chicken and Cauliflower

This Sheet Pan Honey Garlic Baked Chicken and Cauliflower recipe is one of the easiest and tastiest meal prep recipes! It's also perfect to whip up on a busy weeknight - the whole meal takes just 35 minutes!

Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 5
Calories: 324 kcal
Course: Main Course
Cuisine: International

Ingredients

  • 2 lb. boneless chicken breasts
  • 36 oz. cauliflower florets pre-cut to save time or ~2 small heads
  • 2 Tbsp olive oil (30g) divided
  • 2 Tbsp honey (42g)
  • For serving: avocado slices, mixed greens, yummy sauces to drizzle with, etc.
Dry Rub:
  • 1.5 Tbsp salt
  • 1.5 Tbsp Italian seasoning
  • 1.5 Tbsp garlic powder
  • 1.5 Tbsp sugar
  • 2 tsp smoked paprika
  • 1 tsp black pepper

Instructions

    Cup of Yum
  1. Preheat the oven to 400 degrees F. Line two baking sheets with parchment paper and spray with cooking spray. Use a rimmed baking sheet for the chicken if possible.
  2. Add the dry rub spices to a bowl and mix together well.
  3. Pat the chicken dry with a paper towel and add to the baking sheet. Drizzle 1 Tbsp of olive oil over the chicken. Rub the oil all over each chicken breast. Season the chicken with the HALF of the dry rub on both sides.
  4. Add the cauliflower florets to the other baking sheet and drizzle with 1 Tbsp of olive oil. Spray over top with cooking spray (this helps the oil spread farther). Toss to disperse the oil then add the remaining HALF of the dry rub. Toss to evenly coat.
  5. Add both sheets to the oven and cook for 20 minutes.
  6. After 20 minutes, remove the chicken and check that the internal temperature has reached 165 degrees Fahrenheit. Time will vary depending on the size and thickness of each breast but we don’t want to overcook it! When chicken is done, position all the drizzle the honey all over the chicken.
  7. Continue to cook the cauliflower for another 10 minutes or until roasted to liking.
  8. Serve roasted chicken and cauliflower with a side salad and sliced avocado, if desired, and enjoy!

Notes

  • Tips For The Best Juicy Chicken Breasts:
  • Use a rimmed baking sheet or baking dish for the chicken if possible. The chicken will release some of its natural juices.
  • If your chicken breasts are too thick in certain areas, pound the chicken to even thickness. An easy way to do this is with a meat mallet or rolling pin to ensure they bake evenly.
  • If chicken is more than an inch thick, go ahead and slice in half lengthwise so it is thinner. Thicker chicken is harder to keep juicy because it has to bake longer to cook all the way through.
  • Pat the chicken dry very well before adding the olive oil and spices.
  • Don’t skip the oil. Chicken breasts are a very lean protein and they need some fat to keep the chicken juicy.
  • Season the chicken generously on both sides. You can add more seasoning if you wish!
  • Do not overcook or the chicken will get dry! Watch closely at the end. Always check the internal temperature with an instant read thermometer Chicken breast should reach an internal temperature of 165 degrees Fahrenheit.
  • After removing the chicken from the oven let it rest for 5 minutes before slicing it. Do not skip this step!

Nutrition Information

Serving 1/5 of each pan (301g total) Calories 324kcal (16%) Carbohydrates 17.1g (6%) Protein 41g (82%) Fat 10.2g (16%) Saturated Fat 8.7g (44%) Fiber 5.1g (20%) Sugar 12g (24%)

Nutrition Facts

Serving: 5Serving

Amount Per Serving

Calories 324

% Daily Value*

Serving 1/5 of each pan (301g total)
Calories 324kcal 16%
Carbohydrates 17.1g 6%
Protein 41g 82%
Fat 10.2g 16%
Saturated Fat 8.7g 44%
Fiber 5.1g 20%
Sugar 12g 24%

* Percent Daily Values are based on a 2,000 calorie diet.