Alex BusseKitchen

Sheet-Pan Chicken Thigh & Veg

Prep 10 minCook 20 minTotal 25 minServes 2
Gluten FreeHigh ProteinDairy FreeQuick WeeknightOne Pan Low CleanupMuscle Fuel
Sheet-Pan Chicken Thigh & Veg, plated

This is the recipe you build a "quick weeknight" reputation on. One tray in, one tray out, and the only knife work is a halve-and-a-wedge. Swap the broccoli and potato for whatever hard veg is closest to going soft in the crisper: carrots, cauliflower, and pumpkin all take the same 15-20 minutes at 220°C. It doesn't freeze well once roasted (the potato goes grainy), so cook it for the night you're eating it, not the freezer stack.

Ingredients

Serves
2

Steps

  1. 1

    Heat the oven to 220°C (200°C fan). Line the biggest tray your oven fits. Crowding the tray is the main way this recipe goes wrong.

  2. 2

    Toss the potatoes in half the oil, salt, and pepper. Spread on the tray and roast alone for 10 minutes. They need the head start; everything else cooks faster.

  3. 3

    While the potatoes roast, toss the chicken thighs, broccoli, and onion with the remaining oil, paprika, garlic powder, and oregano in a bowl.

  4. 4

    Pull the tray and push the potatoes to one side. Add the chicken skin-down (or presentation-side down if skinless), plus the broccoli and onion. Return to the oven.

  5. 5

    Roast 15 minutes, then check the chicken's thickest point reaches 75°C on a meat thermometer. If it's not there yet, give it another 3-5 minutes. Thigh is forgiving, but don't skip the check.

  6. 6

    Squeeze the lemon wedges over everything straight off the tray. Rest 2 minutes before serving.

Nutrition, per serving

Calories
480 cal
Protein
38 g
Fat
24 g
Carbohydrate
28 g
Fibre
5 g
Sodium
520 mg
Save to Pinterest
More High-Protein Recipes →