Looking for a Sheet Pan Balsamic Chicken & Veggie Bake that delivers maximum flavor with minimal cleanup? This quick healthy dinner recipe has become my family’s go-to meal for busy weeknights when we need something nutritious without spending hours in the kitchen. With just one pan and about 30 minutes of active cooking time, you’ll have a complete meal that satisfies everyone around the table.
Nutritional Benefits
This balanced meal offers protein from tender chicken, fiber from colorful vegetables, and complex carbohydrates from roasted potatoes. The balsamic glaze adds antioxidant properties while keeping the dish low in added sugars. It’s a perfect example of how delicious food can support your health goals without sacrificing flavor.
| Nutrition (Per Serving) | Amount |
|---|---|
| Calories | 385 |
| Protein | 28g |
| Carbohydrates | 32g |
| Fiber | 6g |
| Fat | 16g |
| Sodium | 410mg |
| Sugars | 9g |
Ingredients & Substitutions
| Ingredient | Role | Possible Substitutions |
|---|---|---|
| 1.5 lbs boneless chicken thighs | Main protein | Boneless chicken breasts, turkey cutlets, firm tofu |
| ¼ cup balsamic vinegar | Marinade base, adds tang | Red wine vinegar, apple cider vinegar + 1 tsp honey |
| 3 tbsp olive oil | Marinade component, helps vegetables roast | Avocado oil, grapeseed oil |
| 2 tbsp Dijon mustard | Flavor enhancer, emulsifier | Whole grain mustard, stone ground mustard |
| 3 cloves garlic, minced | Aromatics | 1 tsp garlic powder, 1 tbsp garlic paste |
| 1 tbsp honey | Balances acidity, helps caramelization | Maple syrup, brown sugar, date syrup |
| 1 lb baby potatoes, halved | Hearty vegetable, carb component | Sweet potatoes, butternut squash, parsnips |
| 2 bell peppers, chopped | Colorful vegetable, vitamin C | Zucchini, summer squash, eggplant |
| 1 red onion, cut into wedges | Flavor, caramelizes when roasted | Yellow onion, shallots, leeks |
| 1 bunch asparagus, trimmed | Green vegetable, quick-cooking | Broccoli florets, green beans, Brussels sprouts |
| 1 tsp dried oregano | Herb seasoning | Italian seasoning, herbs de Provence, rosemary |
| Salt and pepper to taste | Basic seasoning | Seasoned salt, garlic salt |
| Fresh basil for garnish | Fresh herb finish | Parsley, cilantro, chives |
Equipment Needed
– Large rimmed baking sheet (18″ x 13″ recommended)
– Parchment paper or aluminum foil
– Large mixing bowl
– Small bowl for marinade
– Whisk
– Measuring cups and spoons
– Cutting board and knife
– Tongs for flipping chicken
– Meat thermometer (optional but recommended)
Step-by-Step Instructions
1. Preheat your oven to 425°F (220°C) and line a large baking sheet with parchment paper or foil for easy cleanup.
2. Prepare the balsamic marinade by whisking together balsamic vinegar, 2 tablespoons olive oil, Dijon mustard, minced garlic, honey, half of the oregano, ½ teaspoon salt, and ¼ teaspoon pepper in a bowl.
3. Marinate the chicken by placing chicken thighs in a bowl and pouring half of the balsamic mixture over them. Toss to coat evenly and set aside to marinate while you prep the vegetables.
4. Prep the vegetables by cutting potatoes in half (or quarters for larger ones), bell peppers into 1-inch pieces, red onion into wedges, and trimming the woody ends from asparagus.
5. Season the vegetables by placing potatoes, bell peppers, and onion in a large bowl. Add remaining olive oil, oregano, salt, and pepper. Toss to coat. (Note: Keep asparagus separate as it will be added later.)
6. Arrange for optimal cooking:
– Place potatoes on one side of the sheet pan, as they need the most cooking time.
– Arrange bell peppers and onions in the center.
– Place marinated chicken thighs on the other side of the sheet pan.
7. Begin roasting by placing the sheet pan in the preheated oven for 15 minutes.
8. Add quick-cooking vegetables – remove the pan from oven, add asparagus in a single layer, and drizzle remaining balsamic mixture over all vegetables.
9. Finish cooking by returning the pan to the oven for another 10-15 minutes, until chicken reaches an internal temperature of 165°F (74°C) and vegetables are tender and caramelized.
10. Rest and serve – Allow the Sheet Pan Balsamic Chicken & Veggie Bake to rest for 5 minutes. Garnish with fresh basil and serve this quick healthy dinner recipe directly from the pan or transfer to a serving platter.
Troubleshooting & Pro Tips
– Vegetables cooking unevenly? Cut denser vegetables like potatoes smaller than quick-cooking ones. If some vegetables are browning too quickly, cover just those with a small piece of foil.
– Chicken not browning? Position the pan on the upper third rack of your oven for the last few minutes, or briefly broil (watching carefully to prevent burning).
– Too much liquid? If your vegetables are releasing excess moisture, remove chicken once done and return vegetables to the oven for an additional 5 minutes to evaporate liquid and crisp up.
– Flavor booster: Add 1 tablespoon of balsamic glaze (reduced balsamic vinegar) after cooking for extra tanginess.
– Timing tip: Prep the marinade and vegetables in the morning, then assemble and cook in the evening for an even faster dinner.
Storage & Make-Ahead Tips
– Refrigerator storage: Store leftovers in an airtight container for up to 4 days.
– Freezing: This dish freezes well without the asparagus. Cool completely, portion into freezer-safe containers, and freeze for up to 3 months.
– Reheating: For best results, reheat in a 350°F oven for 15-20 minutes until warmed through. Microwave for quicker reheating, though vegetables won’t be as crisp.
– Meal prep option: Prepare all components up to 24 hours ahead. Store marinated chicken and prepped vegetables separately in the refrigerator, then assemble and bake when ready to eat.
Conclusion
This Sheet Pan Balsamic Chicken & Veggie Bake represents everything a quick healthy dinner recipe should be – nutritious, delicious, and hassle-free. The combination of tangy balsamic-marinated chicken with caramelized vegetables creates a meal that feels gourmet despite the minimal effort. It’s perfect for busy weeknights when you want something satisfying without the mountain of dishes afterward.
What I love most about this recipe is its versatility – you can easily switch up the vegetables based on what’s in season or your family’s preferences. The simple marinade transforms ordinary ingredients into something special, proving that healthy eating doesn’t have to be bland or complicated.
FAQ
Q: Can I use chicken breasts instead of thighs?
A: Absolutely! Chicken breasts work well but may cook faster than thighs. Check for doneness around the 20-minute mark (internal temperature of 165°F).
Q: How can I make this recipe vegetarian?
A: Replace chicken with firm tofu, tempeh, or chickpeas. For tofu, press it first to remove excess moisture, then marinate and bake as directed.
Q: Can I prep this ahead for a busy weeknight?
A: Yes! Marinate the chicken and chop vegetables up to 24 hours ahead. Store separately in the refrigerator until ready to bake.
Q: My vegetables are burning but the chicken isn’t done. What should I do?
A: Cover the vegetables with foil while the chicken finishes cooking, or remove vegetables that are done and continue cooking the chicken.
Q: Is this recipe gluten-free?
A: Yes, as long as you check that your Dijon mustard and balsamic vinegar are certified gluten-free (most are, but some may contain additives).
Q: Can I use frozen vegetables?
A: Fresh vegetables work best for roasting, but you can use frozen in a pinch. Thaw and pat dry before roasting, and note that they won’t get as caramelized as fresh.
Q: How can I make this meal more filling?
A: Serve with a side of quinoa, brown rice, or crusty whole grain bread to soak up the delicious juices.
Q: Can I add different herbs?
A: Definitely! Rosemary, thyme, or Italian seasoning all work wonderfully with this dish.
Follow me on Pinterest for more Sheet Pan Balsamic Chicken & Veggie Bake. If you’re looking for more easy mealtime solutions, check out my Sheet Pan Dinners collection for family-friendly options that minimize cleanup while maximizing flavor!
