Craving a delicious and healthy meal that’s easy to make? This BBQ Chicken and Roasted Veggie Sheet Pan recipe delivers big on flavor with minimal cleanup. It’s a perfect weeknight solution for a wholesome meal.
Key Ingredients & Substitutions:
- Chicken: Use boneless, skinless chicken thighs or breasts.
- BBQ Sauce: Choose your favorite store-bought or homemade healthy BBQ sauce.
- Veggies: Bell peppers (any color), red onion, and zucchini are great. You can substitute with broccoli florets, sweet potato chunks, or asparagus.
- Olive Oil: A good quality extra virgin olive oil.
- Seasoning: Smoked paprika, garlic powder, onion powder, salt, and black pepper.
Ingredients:
Main:
- 1.5 lbs boneless, skinless chicken thighs, cut into 1-inch pieces
- 1 large red bell pepper, cored and chopped
- 1 large yellow bell pepper, cored and chopped
- 1 red onion, cut into wedges
- 2 small zucchinis, sliced into half-moons
- ¼ cup healthy BBQ sauce
Seasoning:
- 2 tablespoons olive oil
- 1 teaspoon smoked paprika
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon salt
- ¼ teaspoon black pepper
How Much Time Will You Need?
- Total Time: 40 minutes
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Servings: 4
- Calories per serving: Approximately 450
- Tools Needed: Large baking sheet, large mixing bowl, parchment paper (optional)
Step-by-Step Instructions:
1. Preheat Oven and Prepare Baking Sheet
Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easier cleanup, if you wish.
2. Season the Chicken
In a large bowl, combine the chicken pieces with 2 tablespoons of BBQ sauce. Toss until the chicken is evenly coated. Set aside to marinate while you prepare the vegetables.
3. Prepare and Season the Vegetables
In the same large bowl (no need to wash it!), add the chopped bell peppers, red onion, and zucchini. Drizzle with olive oil, smoked paprika, garlic powder, onion powder, salt, and black pepper. Toss until the vegetables are well coated with the seasoning.
4. Arrange on Baking Sheet
Spread the seasoned vegetables in a single layer on the prepared baking sheet. Leave a little space in the middle for the chicken. Add the BBQ chicken pieces to the center of the baking sheet, ensuring everything is spread out for even cooking.
5. Roast Until Cooked Through
Bake for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender-crisp. Halfway through, you can gently toss the vegetables and chicken for even browning. A meat thermometer should read 165°F (74°C) for the chicken.
6. Serve and Enjoy
Remove the sheet pan from the oven. Let it rest for a few minutes before serving. Enjoy your delicious and healthy BBQ chicken and roasted veggie sheet pan meal!
Variation Ideas:
- Spicy Kick: Add a pinch of cayenne pepper or red pepper flakes to the seasoning for a bit of heat.
- Herbaceous: Sprinkle fresh chopped parsley or cilantro over the finished dish for extra freshness.
- Different Veggies: Experiment with broccoli, asparagus, or even sweet potato cubes (cut smaller for quicker cooking).
- Citrus Brightness: Squeeze fresh lemon juice over the dish after roasting for a zesty finish.
Storage Instructions:
Store any leftover BBQ chicken and roasted vegetables in an airtight container in the refrigerator for up to 3-4 days. To reheat, you can microwave portions or warm them in a skillet over medium heat until heated through. For best results, reheat in the oven at 350°F (175°C) for 10-15 minutes.
Frequently Asked Questions (FAQ):
Can I use frozen vegetables?
Yes, you can use frozen vegetables, but they might release more water. Thaw them first and pat them very dry before seasoning for the best results.
What kind of healthy BBQ sauce should I use?
Look for BBQ sauces with lower sugar content and fewer artificial ingredients. Many brands offer “sugar-free” or “low-sugar” options.
Can I prepare this ahead of time?
You can chop the vegetables and chicken the day before. Keep them separate in airtight containers in the refrigerator. Toss with seasoning and BBQ sauce just before baking.
Why is my chicken dry?
Overcooking chicken is a common reason for dryness. Use a meat thermometer to ensure it reaches 165°F (74°C) and then remove it from the oven promptly.
How do I make sure the vegetables are tender?
Cut your vegetables into uniform, bite-sized pieces so they cook evenly. Don’t overcrowd the baking sheet; use two if necessary.
Is this recipe good for meal prep?
Absolutely! This is an excellent recipe for meal prep. Divide the cooked chicken and vegetables into individual containers for easy lunches or dinners throughout the week.
