Description
This Sheet Pan Chicken Thighs with Broccoli recipe is a flavorful and easy weeknight dinner that combines juicy chicken thighs with roasted broccoli and red onions, seasoned with a smoky chipotle spice rub and served with a tangy honey-mustard sauce. Ready in 30 minutes, it's perfect for a wholesome, fuss-free meal.
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)
- 1/2 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
- 1/2 teaspoon ground cumin
- 1/2 teaspoon chili powder
- 1/2 teaspoon paprika
- 1/2 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 1/2 teaspoon fine salt
- 1/8 teaspoon black pepper
- 1/8 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)
- 1/4 teaspoon dried thyme
- 1/4 teaspoon garlic powder
- Pinch of fine salt and black pepper
Instructions
- Preheat Oven and Prepare Baking Sheet: Place a large rimmed baking sheet in the oven and preheat it to 450°F with the baking sheet inside to ensure even cooking.
- Prepare Vegetables: While the oven preheats, toss broccoli florets and sliced red onion in a medium bowl with 1 tablespoon oil, salt, and black pepper to coat evenly. Set aside.
- Make the Rub: In a small bowl, mix together brown sugar, ground cumin, chili powder, paprika, onion powder, garlic powder, salt, black pepper, and chipotle powder to create a flavorful seasoning blend.
- Season Chicken: Rub the chicken thighs with the remaining 1 teaspoon oil and evenly sprinkle the seasoning rub all over them.
- Arrange on Hot Baking Sheet: Carefully remove the preheated baking sheet from the oven using oven mitts, spray it with nonstick cooking spray, then spread the seasoned vegetables evenly on the sheet leaving space for the chicken. Nestle the chicken thighs among the vegetables.
- Bake Chicken and Vegetables: Return the sheet pan to the oven and bake for 15 minutes. Then stir the vegetables and continue baking for about 5 more minutes until the chicken is cooked through and reaches an internal temperature of 165°F.
- Prepare Honey-Mustard Sauce: While the chicken cooks, combine mayonnaise, Dijon mustard, honey, coconut aminos, dried thyme, garlic powder, salt, and pepper in a small bowl. Adjust seasoning to taste.
- Serve: Plate the roasted chicken and vegetables and serve 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
- This simple and flavorful sheet pan dinner is perfect for busy weeknights and uses minimal ingredients.
- For an egg-free sauce, substitute mayonnaise with vegan mayo or plain Greek yogurt.
- Preheating the baking sheet ensures the chicken skin crisps nicely and vegetables cook evenly.
- You can substitute coconut aminos with low-sodium soy sauce for the honey-mustard sauce.
- Use an instant-read thermometer to ensure chicken thighs reach a safe internal temperature of 165°F.
Nutrition
- Serving Size: 1/4 of the recipe with sauce
- Calories: 343 kcal
- Sugar: 8 g
- Sodium: 655 mg
- Fat: 19 g
- Saturated Fat: 4 g
- Unsaturated Fat: 15 g
- Trans Fat: 0 g
- Carbohydrates: 14 g
- Fiber: 2 g
- Protein: 27 g
- Cholesterol: 116 mg
