Description
A simple and flavorful sheet pan dinner featuring juicy boneless, skinless chicken thighs roasted alongside tender broccoli florets and red onion, all seasoned with a smoky-spiced rub and served with a tangy honey mustard sauce. This one-pan meal is quick to prepare, uses minimal cleanup, and packs plenty of vibrant flavors.
Ingredients
Scale
Chicken and Vegetables
- 4 boneless, skinless chicken thighs (1 1/4 lbs), patted dry
- 1 (12-ounce) bag raw broccoli florets (6–7 cups)
- ½ medium red onion, sliced (1 cup)
- 1 tablespoon + 1 teaspoon avocado oil or olive oil, divided
- Nonstick cooking spray
Seasoning Rub
- 2 teaspoons brown sugar
- ½ teaspoon ground cumin
- ½ teaspoon chili powder
- ½ teaspoon paprika
- ½ teaspoon onion powder
- ½ teaspoon garlic powder
- ½ teaspoon fine salt
- ⅛ teaspoon black pepper
- ⅛ teaspoon chipotle powder
Honey Mustard Sauce
- 3 tablespoons mayonnaise (for egg-free use vegan mayo or plain Greek yogurt)
- 2 tablespoons Dijon mustard
- 1 tablespoon honey
- 2 teaspoons coconut aminos (or 1 teaspoon low-sodium soy sauce)
- ¼ teaspoon dried thyme
- ¼ teaspoon garlic powder
- Pinch of fine salt and black pepper
Instructions
- Preheat Oven and Baking Sheet: Place a large rimmed baking sheet in the oven and preheat the oven to 450℉ with the pan inside. This step ensures even cooking by heating the pan before adding the ingredients.
- Prepare Vegetables: While the oven preheats, place broccoli florets and sliced red onion in a medium bowl. Drizzle with 1 tablespoon of oil, sprinkle with salt and pepper, then toss to evenly coat. Set aside.
- Make the Seasoning Rub: In a small bowl, combine the brown sugar, ground cumin, chili powder, paprika, onion powder, garlic powder, salt, black pepper, and chipotle powder. Mix well to create a flavorful spice blend.
- Season Chicken: Rub the chicken thighs with the remaining 1 teaspoon of oil. Generously sprinkle the seasoning rub all over the chicken thighs, ensuring an even coating for maximum flavor.
- Arrange Ingredients on Hot Baking Sheet: When the oven and baking sheet are preheated, carefully remove the sheet pan using an oven mitt. Spray the baking sheet with nonstick cooking spray. Spread the seasoned broccoli and onions in an even layer on the sheet pan, leaving spaces for the chicken thighs. Nestle the chicken thighs among the vegetables.
- Bake Chicken and Vegetables: Return the sheet pan to the oven and bake for 15 minutes. After this time, stir the vegetables to promote even cooking. Continue baking for about 5 more minutes or until the chicken reaches an internal temperature of 165℉ and the vegetables are tender.
- Prepare Honey Mustard Sauce: While the chicken roasts, combine mayonnaise, Dijon mustard, honey, coconut aminos, dried thyme, and garlic powder in a small bowl. Stir well and taste. Adjust seasoning with salt and pepper as desired.
- Serve: Serve the baked chicken thighs and roasted vegetables with the honey mustard sauce on the side. Store any leftover sauce in an airtight container in the refrigerator for up to 4 days.
Notes
- Preheating the baking sheet ensures the chicken and vegetables cook evenly with a nice sear.
- You can substitute avocado oil with olive oil or another high-heat oil if preferred.
- For a dairy- and egg-free version, use vegan mayonnaise or plain Greek yogurt in the sauce.
- Check the chicken’s internal temperature with a meat thermometer to ensure doneness (165℉).
- Leftover sauce should be refrigerated and consumed within 4 days for best freshness.
- Feel free to swap broccoli for other sturdy vegetables like cauliflower or Brussels sprouts.
Nutrition
- Serving Size: 1 serving (approximately 1 chicken thigh with vegetables and sauce)
- Calories: 370 kcal
- Sugar: 8 g
- Sodium: 450 mg
- Fat: 20 g
- Saturated Fat: 3 g
- Unsaturated Fat: 16 g
- Trans Fat: 0 g
- Carbohydrates: 18 g
- Fiber: 5 g
- Protein: 32 g
- Cholesterol: 110 mg
