Description
This Sheet Pan Chicken Thighs with Broccoli recipe is a simple, flavorful meal perfect for a quick weeknight dinner. Tender boneless, skinless chicken thighs are seasoned with a smoky, slightly sweet rub and roasted alongside crisp-tender broccoli and red onions on a hot preheated baking sheet to achieve perfectly cooked chicken and veggies. Served with a creamy honey mustard sauce, this one-pan meal is both easy to prepare and clean up, delivering a balanced plate with vibrant flavors and minimal fuss.
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. Preheating the sheet ensures even cooking and a nicely seared chicken crust.
- Prepare Broccoli and Onion: While the oven heats, toss broccoli florets and sliced red onion in a medium bowl with 1 tablespoon oil, salt, and pepper until evenly coated. Set aside to marinate flavors.
- Make the Spice Rub: In a small bowl, combine brown sugar, cumin, chili powder, paprika, onion powder, garlic powder, salt, black pepper, and chipotle powder to create a flavorful spice blend.
- Season Chicken Thighs: Rub the chicken thighs evenly with the remaining 1 teaspoon oil, then sprinkle the seasoning rub all over the chicken pieces, pressing gently to adhere.
- Arrange Ingredients on Hot Sheet Pan: Using oven mitts, carefully remove the hot baking sheet from the oven. Spray it lightly with nonstick cooking spray. Spread the broccoli and onion mixture evenly on the baking sheet, leaving spaces between to make room for the chicken thighs. Nestle the seasoned chicken thighs among the vegetables.
- Bake Chicken and Vegetables: Return the baking sheet to the oven and bake for 15 minutes. Then stir the vegetables gently and continue baking for another 5 minutes or until the chicken is cooked through and reaches an internal temperature of 165℉.
- Prepare Honey Mustard Sauce: While the chicken and veggies cook, whisk together 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 thighs with the baked broccoli and onions, and serve alongside the honey mustard sauce for dipping or drizzling. Store any leftover sauce in an airtight container in the refrigerator for up to 4 days.
Notes
- Preheating the baking sheet ensures even cooking and helps achieve a good sear on the chicken.
- You can substitute chicken thighs with chicken breasts, adjusting cooking time accordingly.
- Use vegan mayo or Greek yogurt for an egg-free or lighter sauce alternative.
- Check the internal temperature of chicken with a meat thermometer to ensure it reaches 165℉ for safe consumption.
- Leftover honey mustard sauce keeps well refrigerated for up to 4 days.
- Feel free to swap broccoli for other firm vegetables like cauliflower or Brussels sprouts.
Nutrition
- Serving Size: 1 serving (1 chicken thigh with vegetables and sauce)
- Calories: 350
- Sugar: 6 g
- Sodium: 450 mg
- Fat: 20 g
- Saturated Fat: 4 g
- Unsaturated Fat: 14 g
- Trans Fat: 0 g
- Carbohydrates: 12 g
- Fiber: 4 g
- Protein: 30 g
- Cholesterol: 90 mg
