Description
This Sheet Pan Chicken Thighs with Broccoli recipe offers a flavorful, easy weeknight dinner. Boneless, skinless chicken thighs are seasoned with a smoky chipotle spice rub and roasted alongside tender broccoli florets and red onion. Finished with a tangy honey-mustard sauce, this nutritious meal cooks on a single sheet pan for effortless cleanup and balanced taste.
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 Baking Sheet: Place a large rimmed baking sheet in the oven and preheat the oven to 450°F with the sheet pan inside. This preheating ensures even cooking.
- Prepare Vegetables: While preheating, place broccoli florets and sliced red onion into a medium bowl. Drizzle with 1 tablespoon of oil, sprinkle with salt and pepper, and toss to coat well. Set aside.
- Make Spice Rub: In a small bowl, combine brown sugar, cumin, chili powder, paprika, onion powder, garlic powder, salt, black pepper, and chipotle powder. Mix thoroughly.
- Season Chicken: Rub the chicken thighs with the remaining 1 teaspoon of oil. Evenly sprinkle the seasoning rub over each piece, coating all sides.
- Arrange on Hot Baking Sheet: Using an oven mitt, carefully remove the hot baking sheet from the oven. Spray it with nonstick cooking spray. Spread the prepared vegetables in an even layer, leaving space to nestle the seasoned chicken thighs among them.
- Bake Chicken and Vegetables: Return the sheet pan to the oven and bake for 15 minutes. Afterward, stir the vegetables gently and continue baking for about 5 additional minutes until the chicken reaches an internal temperature of 165°F and is fully cooked.
- Prepare Honey-Mustard Sauce: While the chicken bakes, whisk together mayonnaise, Dijon mustard, honey, coconut aminos, dried thyme, garlic powder, salt, and black pepper in a small bowl. Adjust seasoning to taste.
- Serve: Plate the chicken thighs and roasted vegetables. Serve with the honey-mustard sauce on the side. Store any leftover sauce in an airtight container refrigerated for up to 4 days.
Notes
- This recipe is ideal for a quick weeknight dinner with minimal cleanup.
- For an egg-free version, substitute mayonnaise with vegan mayo or plain Greek yogurt in the sauce.
- Preheating the baking sheet helps to achieve a crisp texture on the chicken and vegetables.
- Adjust the amount of chipotle powder if you prefer a milder or spicier flavor.
- Leftover sauce can be refrigerated up to four days and adds great flavor to other dishes.
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
