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Spiced Brown Sugar Chicken and Sweet Potatoes

🍗😍🙌 An EASY sheet pan meal that’s ready in 30 minutes and loaded with layers of flavors from the spice rub, which features a mixture of chili powder, brown sugar, cumin, and more!

Prep Time
10 mins
Cook Time
10 mins
Resting Time
5 mins
Total Time
45 mins
Servings: 6 servings
Calories: 514 kcal
Course: Main Course
Cuisine: American

Ingredients

Spice Rub:
  • ⅓ to ½ cup light brown sugar packed
  • 2 to 3 tablespoons chili powder
  • 2 teaspoons cumin
  • 1 to 2 teaspoons paprika or smoked paprika
  • ½ teaspoon garlic powder
  • ¼ teaspoon cayenne pepper optional and to taste
Chicken & Potatoes:
  • 1.5 to 2 pounds sweet potatoes peeled and diced into 1-inch chunks
  • 4 tablespoons olive oil divided; or as needed
  • kosher salt to taste
  • freshly ground black pepper to taste
  • 1.50 to 2 pounds boneless skinless chicken breasts 4 large breasts
  • 1 large or extra-large red onion cut into thick chunks or wedges
  • 2 to 3 tablespoons fresh parsley or cilantro finely minced for garnishing; optional and to taste

Instructions

    Cup of Yum
  1. Preheat oven to 425F (use convection if you have it) and line a baking sheet with foil (optional but highly recommended, see Notes below) for easier cleanup.
  2. To the baking sheet, add the sweet potatoes, evenly drizzle with 2 tablespoons olive oil or as desired, evenly season with salt and pepper, and roast for 8 to 10 minutes.
  3. While the sweet potatoes are roasting, make the spice rub by combining the brown sugar, chili powder, cumin, paprika, garlic powder, optional cayenne, and stir to combine; set aside.
  4. Pound the chicken to an even thickness. I use an empty wine bottle, but a meat pounder or tenderizing tool, a rolling pin, or a heavy frying pan all work. The chicken doesn't need to be pounded 'thin', but it needs to be of pounded to a uniform thickness so it all cooks through at the same time.
  5. Remove the baking sheet from the oven with the sweet potatoes, flip them, add the chicken, red onions, and evenly drizzle them with 2 tablespoons olive oil, or as desired (I use more for better flavor and to keep everything extra moist).
  6. Evenly season the chicken and red onions with salt and pepper, to taste.
  7. Evenly spoon the dry spice rub over the chicken on both sides. I add a bit more to the side that's facing up than the side that's on the bottom in contact with the baking sheet. You may not need every last drop of it, but I add a very thick coating, especially to the side of the chicken that's facing up.
  8. Bake for about 18 to 22 minutes, or until chicken is cooked through (165F) and done and sweet potatoes are fork tender. Tip - Keep an eye in the last few minutes of roasting because the brown sugar in the spice rub will have a tendency to burn in the final moments. Once it's starts getting dark, it's almost a guarantee the chicken is done.
  9. Allow the chicken to rest for 5 to 10 minutes before slicing into it (cover with foil if desired to keep it warmer). Resting the chicken really helps lock in the juices and moisture so don't skip this step.
  10. Optionally garnish with fresh herbs before slicing and serving.

Notes

  • Lining your pan with foil is highly recommended in case there are a lot of juices and runoff that gets dark and sticky, it's one less thing to clean up. I use this foil.
  • Storage: Chicken will keep airtight in the fridge for up to 5 days or in the freezer for up to 4 months.
  • Adapted from Perfect 20-Minute Oven-Baked Chicken Breasts and 20-Minute Baked Lime Cilantro Chicken Breasts.

Nutrition Information

Serving 1serving Calories 514kcal (26%) Carbohydrates 42g (14%) Protein 51g (102%) Fat 16g (25%) Saturated Fat 3g (15%) Polyunsaturated Fat 11g Cholesterol 129mg (43%) Sodium 384mg (16%) Fiber 7g (28%) Sugar 16g (32%)

Nutrition Facts

Serving: 6servings

Amount Per Serving

Calories 514

% Daily Value*

Serving 1serving
Calories 514kcal 26%
Carbohydrates 42g 14%
Protein 51g 102%
Fat 16g 25%
Saturated Fat 3g 15%
Polyunsaturated Fat 11g 65%
Cholesterol 129mg 43%
Sodium 384mg 16%
Fiber 7g 28%
Sugar 16g 32%

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