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Sheet Pan Italian Baked Boneless Chicken Thighs and Veggies

Assemble this super easy Sheet Pan Italian Baked Boneless Chicken Thighs and Veggies for a delicious, fuss-free dinner.

Prep Time
10 mins
Cook Time
10 mins
Additional Time
30 mins
Total Time
1 hr
Servings: 4 Servings
Calories: 429 kcal
Course: Dinner
Cuisine: American

Ingredients

  • 1 teaspoon kosher salt
  • cooking spray
  • 1/2 teaspoon onion powder
  • 8 4 oz each boneless skinless chicken thighs, trimmed of fat
  • 1/2 teaspoon dried oregano
  • 1/2 tsp kosher salt
  • 1/2 teaspoon dried basil
  • 12 ounces zucchini (diced into 1-inch pieces)
  • 1/4 teaspoon thyme
  • 3 carrots (peeled and diced into 1-inch pieces)
  • 1/2 teaspoon sugar (omit for Paleo and Whole 30)
  • 1 red bell pepper (cut into 1-inch pieces)
  • 1/8 teaspoon black pepper
  • 1 yellow bell pepper (cut into 1-inch pieces)
  • 1 clove crushed garlic
  • 1 red onion (cut into 1-inch pieces)
  • 3 tablespoons olive oil
  • Chopped parsley for garnish
  • 2 tablespoons red wine vinegar

Instructions

    Cup of Yum
  1. Combine the Italian seasoning ingredients in a large bowl. Season chicken with 1/2 teaspoon salt, then add the chicken, zucchini, carrots, bell peppers and red onion to the bowl and toss well to coat. Marinate 30 minutes or as long as overnight.
  2. Preheat oven to 450F degrees. Spray 2 large nonstick sheetpans with oil or use parchment or foil for easy cleanup.  Arrange the center rack and lower third.
  3. Arrange everything onto the prepared baking sheets spread out into a single layer. The vegetables and chicken should not touch.
  4. Bake about 20 minutes, turn chicken and vegetables and bake an additional 10 minutes, until roasted and tender. Top with fresh parsley and serve.

Notes

  • Freezer Friendly
  • Let the cooked dish cool completely.
  • Portion it into freezer containers and freeze for up to 3 months.
  • To serve, thaw in the refrigerator overnight.
  • Reheat in a 325°F oven until warmed through 20 minutes.

Nutrition Information

Serving 2thighs + veggies Calories 429kcal (21%) Carbohydrates 15.5g (5%) Protein 46.5g (93%) Fat 20g (31%) Saturated Fat 4g (20%) Cholesterol 214mg (71%) Sodium 672.5mg (28%) Fiber 4g (16%) Sugar 4.5g (9%)

Nutrition Facts

Serving: 4Servings

Amount Per Serving

Calories 429

% Daily Value*

Serving 2thighs + veggies
Calories 429kcal 21%
Carbohydrates 15.5g 5%
Protein 46.5g 93%
Fat 20g 31%
Saturated Fat 4g 20%
Cholesterol 214mg 71%
Sodium 672.5mg 28%
Fiber 4g 16%
Sugar 4.5g 9%

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