Description
This Sheet Pan Chicken Thighs with Broccoli recipe offers a quick and flavorful weeknight dinner. Juicy boneless, skinless chicken thighs are seasoned with a smoky chipotle spice rub and roasted alongside tender broccoli and red onion. Finished with a tangy honey-mustard sauce, this one-pan meal is simple to prepare and packed with balanced flavors that the whole family will enjoy.
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
Spice 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 Baking Sheet: Place a large rimmed baking sheet in the oven and preheat to 450℉ with the pan inside. Preheating the pan ensures even cooking of ingredients.
- Prepare Vegetables: In a medium bowl, combine broccoli florets and sliced red onion. Drizzle with 1 tablespoon of oil, season with salt and pepper, and toss to coat evenly. Set aside.
- Make Spice Rub: In a small bowl, mix the brown sugar, cumin, chili powder, paprika, onion powder, garlic powder, salt, black pepper, and chipotle powder until well combined.
- Season Chicken: Rub the chicken thighs with the remaining 1 teaspoon of oil. Sprinkle the spice rub evenly over all sides of the chicken thighs.
- Arrange on Hot Pan: When the oven is preheated, carefully remove the hot baking sheet using an oven mitt. Spray it with cooking spray. Spread the seasoned vegetables in an even layer on the pan, leaving spaces for the chicken. Nestle the chicken thighs among the vegetables.
- Bake Chicken and Vegetables: Return the pan to the oven and bake for 15 minutes. Stir the vegetables, then continue roasting for about 5 more minutes until the chicken reaches an internal temperature of 165℉ and is fully cooked.
- 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 salt and pepper to taste.
- Serve: Plate the chicken and vegetables and drizzle with the honey-mustard sauce. Store leftover sauce in an airtight container in the refrigerator for up to 4 days.
Notes
- This recipe makes a perfect, speedy weeknight dinner using wholesome ingredients.
- For an egg-free sauce, substitute mayonnaise with vegan mayo or plain Greek yogurt.
- Using a hot baking sheet helps sear the chicken and cook vegetables evenly.
- Use an instant-read thermometer to ensure chicken is cooked safely to 165℉.
- Coconut aminos provide a gluten-free alternative to soy sauce in the sauce.
- Leftover honey-mustard sauce can be stored refrigerated for up to four days.
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
